Healthy Living Plan For 2015
3. Detox and Purify to reduce Toxins
4. Improve Outlook (mental health)
Diet: Reduce portion size by using a smaller
plate. Eliminate white flours and sugar and reduce the use of whole grains to
35-50g per day. Record your food and water intake daily. Eat more protein at
breakfast and lunch, at least 3-4 ounces or 20 grams per meal. Eat 3 meals and
2-3 snacks per day. Choose ¼ cup nuts, apples, pears, berries, ½ cup plain
yogurt or cottage cheese, a low fat cheese stick, etc. Drink at least 64 ounces
of water per day between your meals. Eat good fats and oils 2-4 tablespoons per
day. Choose flax, olive, fish or coconut oil. The goal is to eat at least 5
cups of veggies per day and 2 fruits.
EXERCISE: Get off the couch and walk. Reducing
body fat and replacing it with muscle increases your fat burning ability. Waist
sizes over 40” for men and 35” for women are extremely hazardous to your
health. Try to exercise at least 15-30 minutes daily, even short sessions are
REDUCE BODY TOXINS: Toxins from our
environment or those our bodies manufacture from normal metabolism accumulate
in the body fat tissue and disrupt our hormones (chemical messengers). The body
walls these toxic fat cells off for protection and it can take real effort to rid
the body of this type of fat.
MENTAL ATTITUDE: Sleep keeps us mentally well
and also helps to lower excess body fat. Seven-eight hours is required for the
best results, five hours or less can lead to extra weight gain. When we are
tired we tend to eat 300 more of the wrong calories. Find a method of stress
reduction as the stress hormone cortisol adds to dangerous belly fat.
Start to journal your food intake and exercise daily and develop a daily point system to keep
track of your success! Use a 10 point system where 10 is considered the ultimate success for that day and 1...well you know!
Remember that everyday and even every meal is new and you can restart your program at anytime or build on the day or meal before.
Contact our office for free forms to tract your food intake and exercise. Or better yet make an appointment to get coached back to health with a personalized health improvement program.
Call 724-586-9777 Today!
The information in this email is for educational purposes only and not for the treatment or diagnosis of any illness, disease or health condition. Please consult with a qualified health care provider with any questions or concerns you may have regarding your health.