Greetings WWTGA Teams! I'm back from the Caribbean and ready to rumble. I've enjoyed reading your blog posts and getting to know you. Thank you for presenting yourself to the world and telling your stories. I believe the very first step in making change is identifying where you are. Blogging about it somehow makes it more real. So, here we go!
Just a few tips before we get officially started next week. Gwen, I admire you in many ways. Being in the service industry is a challenging career and one that requires constant output (giving). This is the perfect time to learn to set aside some you time and give back to the one who gives so much to so many (that would be you). Scheduling your workouts for 7pm before you go to work is a great idea and like brushing your teeth will soon become a regular part of your day. Just 30 minutes a day will make a significant difference in reaching your goals to Get Active and Run It Off! As you have written, the healthier you are, the better role model you are for your kids, your husband and your co-workers.
Remember Rome wasn't built in a day and changing habits happens over time. But stocking up with healthy food choices so you have access when you need them is a great way to get this party started. It never fails, whether I'm home or on the road traveling, if I plan ahead and have healthy food choices, I eat them. If I don't, I end up struggling to find foods that aren't on the Super-sizing list. If you haven't done so already, plan a trip to the grocery store in the next few days and consider the following tips on your journey through the maze of options.
- Make a list and check it twice. It takes a few minutes up front, but pays off in dividends in the end and really reduces the stress levels. Look through websites and magazines for healthy recipes. Some of my favorite resources are Cooking Light and Eating Well. Research has shown that eating at home is a solid strategy for managing the portion size and quality of the food you eat. Find a few easy to make 30-minute recipes for the week and you're set. You'll feel good preparing them and even better after you eat them.
- Eat before you shop. If you shop when you're hungry, your cart will soon be filled with food choices that may not be on the healthy list.
- Variety is the spice for life. We tend to eat the same foods (and wear the same clothes) but the key to eating a balanced nutritional diet is to go with seasonal foods and mix it up. You don't have to reinvent the wheel, however mixing up veggies and grains in yoru dinners or salad ingredients for lunch will earn you major nutrient points!
- Invest your time in the produce section of the store and buy a variety of colorful fruits and veggies. These foods have the least amount of preservatives and chemicals and they are the best for you. Frozen fruits and veggies are a good alternative this time of year (winter) and will keep longer during the week.
- Look for the least processed foods with the least amount of ingredients. If you can't pronounce the ingredient, it isn't natural. For example, brown rice has three times the fiber than white rice and is an easy change with lots of healthy perks. Breads with 100% whole wheat are more nutritional than the processed alternatives. Consider weaving other healthy grains into recipes like quinoa, bulgur and barley.
- We all know a good way to lose fat is to lose fat in our diets. A good way to do so is to go with lean cuts of meat, poultry, and fish. Ask your butcher for the leanest cuts and tell them about your challenge. They will be a useful resource when developing your new menu. Stick with healthy options like avacados, nuts, olive, sunflower and safflower oil (mono and polyunsaturated fats are good).
- Shop the perimeter of the store where the freshest foods are found. You'll be less likely to invest in those trigger foods and more likely to graze on more natural food selections.
- I know we're all budget-conscious these days. Click here to learn about ten healthy foods for under a $1.