Getting Started – Tips for Healthy Eating

Healthy Eating begins with your conscious commitment to learn and implement the strategies and stay the course. It is a way of taking consistently small do-able steps that can give you big results.

Before you Begin:

  • Reorganize your kitchen. Get rid of obvious, high-fat junk foods. Plan activities that take you out of the kitchen. Don’t use the kitchen table for paying bills, balancing your checkbook, or reviewing your child’s homework. Use the telephone in a room other than the kitchen.
  • Shop smart. Go grocery shopping before you begin the Program. Look over the week’s menus at the start of each week, and buy the foods you will need for the entire week. When you get home, you may want to rinse and cut up raw vegetables so they are available for quick salads and snacks.
  • Prepare for times of weakness. Recognize times or events that signal you to eat, such as an argument, a hard day at work, talking on the telephone, or your favorite television show. Plan activities that don’t involve food for these times. Knit a sweater, groom your pet, take a long bath and read a good book, cultivate your houseplants, or walk the dog.
  • Indulge yourself. We all have favorite foods. Unfortunately, they are also often high-calorie, unhealthy additions to your diet. You can develop new eating habits with the help of high quality protein shakes (supplementation) while still pampering yourself. We all have favorite fruits and vegetables: peaches, berries, artichokes, etc. Buy and keep some of these on hand, and use them as “treats” for yourself. This will help change your habits.
  • Be your own best friend. If your friend makes a mistake, you don’t call him a failure or tell her to give up. If you temporarily stray from your new eating plan, don’t be hard on yourself. Treat each lapse as a temporary problem, not a sin of failure. Simply resume your program and don’t look back.
  • Drink plenty of water. Water is a natural diuretic that helps flush toxins from your body. It helps keep your appetite under control and, in combination with the fiber content of the meal plan (or high fiber product supplementation), assists with intestinal regularity.
  • Eat slowly. Take at least 20 minutes to eat a meal. It takes 20 minutes for your stomach to send the “full” message to your brain. If you hurry your meals, you can eat too much before you realize that you are satisfied. Eating is a pleasant experience. Eating slowly helps you extend that pleasure as long as you can.
  • Establish an eating environment. If possible, try to designate a place at home and at work where you can eat your meals in a calm, unhurried manner.

For optimal results, do not try to consume fewer calories than recommended. Research suggests that steady, slow body composition improvement is far easier to maintain in the long run than rapid weight loss. Not only will you be losing unattractive, unhealthy fat on your program, but also at the same time you should be preserving your lean muscle to improve your body composition and health.

Make sure you get adequate exercise. When you reduce your calorie intake, your body’s metabolism has a tendency to slow down. The net result is that you metabolize (burn) fewer calories. The primary way to maintain your metabolic rate is to continue to remain physically active. In a research study, participants lost fat and maintained healthy muscle when they followed the dietary program and engaged in about 30 minutes of brisk walking 3 times a week.

Continue to work closely with your healthcare practitioner as you follow this program. He or she can help you adjust your calorie intake to meet your individual needs, answer questions you may have, and assist you in overcoming any obstacles you might encounter.

We believe your long-term goal should be to stabilize your body composition at a healthy level. This should be about 19-22 percent body fat for a young woman, up to 26 percent for an older woman, 15-18 percent for a young man, and up to 22 percent for an older man. As you follow this program, you should look for ways to incorporate healthy snacks and vegetable-based meals into your menu plans; and make it your long-term goal to eat no more than 20 percent of your daily calories as fat, approximately 20 percent as protein, and the remaining 60 percent as complex carbohydrate. This 60:20:20 eating plan will help you maintain a lean, healthy body composition.

You can continue to use protein supplementation until you have achieved our ideal body composition. Once you have reached this goal, this program can become a lifelong part of your diet as you design your own 60:20:20 eating plan. Incorporated as 1 meal option, (your protein supplementation), for example, can help ensure you are getting high-quality, nutrient-dense nutritional support. Using the supplementation as part of a maintenance program can help you keep the healthy body composition you worked so hard to achieve.

Did you find the information in this article helpful? If so, please share and leave your comments below – I would love to hear your thoughts.

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