Developing a Healthy Way of Life

January 1, 2015

 

Deep down I think everyone really knows that in order to lose weight and keep it off, a healthy lifestyle plan/program must be implemented into your world.  NBC News reported today about a study that was done on the Top 4 Diets, Atkins, The Zone, Weight Watchers and South Beach Diet.  The results…they do not work long-term.  Fad diets, often called yo-yo diets, might get temporary results, but I am pretty confident you would like long-term results when it comes to your weight, so a lifestyle program must be implemented.   If you want long-term results, you need a long-term plan. 

 

Lifestyle Programs include more than just proper eating:

 

  • Healthy Foods: Nothing processed!  Lots of Color!

  • Exercise: 30 minutes everyday…a body in motion will stay in motion

  • Stress Management: do something to relax each day, even for 5 minutes…you deserve it

  • Sleep Hygiene: 7-8 hours of sound sleep allows your body to rest and repair

  • Knowledge: Educate yourself on your body and how it works.   It’s quite amazing!

  • Having it become a way of life: If someone wants to run a marathon, they don’t just run for 6 weeks leading up to the big race, running is a way of life.  Just like brushing your teeth each day!

  • Mindful eating:  Eat at the kitchen table surrounded by those people you love. Take the time to enjoy your food, smelling and tasting each bite.

 

General Dietary Tips

  • High Fiber (25g/day)

  • High in Colorful Veggies and Fruit

  • Lean, hormone-free meat and poultry

  • Wild caught fish

  • Nuts/Seeds for protein and fat…great snacking option

  • High quality fats (i.e. olive oil, coconut oil, flaxseed oil)

  • No sugar or caffeine

  • Avoid your food sensitivities/intolerances/allergies.  The most common ones?  Gluten, Dairy, Eggs, Soy, Peanuts.  But there are many others.

  • Organic food when possible

 

Create Balance:

  • 50% carbohydrates (i.e. fruits, veggies, whole grains, legumes)

  • 25% fats (i.e. olive oil, nuts)

  • 25% protein (i.e. animal and plant based)

 

How to eat a balance diet:

  • Know your serving sizes

  • Always have breakfast and then eat approx. every 3 hours following

  • Water: Minimum of 64 oz. per day, ideal ½ your desired weight in ounces

  • Minimum per day:   

    • Legumes: 1 serving

    • Nuts/Seeds: 1 serving

    • Veggies:  4 cups green leafy veggies and 5 other servings of other colorful veggies

    • Fruit: Don't overdo this…fruit is good, but still contains sugar.   It is best to have protein or fat with fruit to offset the sugar (think apples and almond butter)

    • Eat the rainbow:  Have at least one serving of vegetables and fruits that are yellow, orange, red, green, and blue/purple.

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Kim Ross, MS, CNS, CDN, IFMCP

315-359-4142  |  941-234-0064

2602 Genesee St. Utica, NY 13502

1201 6th Ave W. Bradenton, FL 34205

Serving Central NY, the Mohawk Valley,

New York State, SW Florida, and various locations across the U.S. 

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