How do you start your day right?
Breakfast is the most important meal of the day. Your body has been asleep and has not eaten for approximately 10-13 hours. Your body needs fuel to become energized, alert and able to work for another 4-6 hours, before eating lunch. A healthy body needs nutrients to keep going all day.
Lunch is very important. Eating healthy foods in the middle of your work day refuels your body for the afternoon. Do not skip lunch or if possible do not work as you eat lunch. Your mind needs a break as well as your body, so not to overload or burn out during the day. Go out with friends or at least eat away from your desk and pack a healthy lunch. Take a walk with friends.
Morning and afternoon snacks are good for you as long as they are not junk foods, full of sweets, carbohydrates, saturated fats and calories. Fruits and vegetables, crackers and cheese, summer sausage, beef jerky, and nuts low in salt are all good healthy foods, to snack on during the day.
Dinner is a meal that should be light or can be skipped, if you would like to snack instead. You go to bed shortly after you eat dinner, so you sleep on your food, instead of burning the calories. Your body is in the relaxation mode, not the working or exercising mode. The fat intake and calorie will cause you to gain weight, if you do not burn what you consume.
Evening snacks should be very light or not at all. The morning or afternoon snacks are great for evening snacks as long as they are healthy for you.
Keep these things in mind:
1. Anything you put in your mouth to consume, you need to find a way to burn the calories or you will find yourself gaining weight and not meeting your goals.
2. Your body needs fuel, just like an automobile needs gas and oil. Treat your body well and you will live a longer healthier life.
3. Smoking, drinking and not exercising leads to cancer, diseases, obesity and major health problems.
4. Relax your body. Get a full night’s sleep so you are more energized the next day.
5. Exercise at least 2-3 times a week. Take a walk, jog, ride a bike or exercise in place. Purchase exercise tapes, a Wii or get a friend to exercise with you for fun.
6. Eat “Healthy Foods” such as fruits, vegetables, cereals, whole grains, baked/broiled or boiled foods, and “All Natural” foods.
7. Monitor your Success-Reward Yourself-Thank Your Support for helping you.
R.E.E.M
RELAX
EAT HEALTHY FOODS
EXERCISE
MONITOR YOUR PROGRESS
If you need help keeping on track join a fitness club in the local area such as:
Curves located 707 South Grant Avenue, Fowler, IN Telephone: 765-884-0066
Inches-A-Weigh located 405 Sagamore Parkway South, Lafayette, IN Telephone: 765-446-0600
International Sports Complex located 3663 Braddock Drive, Lafayette, IN Telephone: 765-474-1700
Newtone Health & Fitness located 725 Sagamore Parkway North, Lafayette, IN Telephone: 765-447-2400
Levee Health & Fitness Club located 334 Brown Street, West Lafayette, IN Telephone: 765-743-9290
A fun way to eat right and share your successes is to write down your recipes, tips and things that keep you on track. Start a cookbook and share your great ideas with other people who want to meet their goals. Encourage people you work with to help you create a “Healthy Foods” cookbook and give them credit for their great ideas.
Here are some things to include in your cookbook:
1. Think of a title that relates to the type of cookbook you are trying to create
2. If you are reproducing this cookbook for a fundraiser, note the name of the organization the proceeds will benefit on the bottom of the cover or on the back of the main cover
3. The second page can be a couple different things: A dedication paragraph or the Table of Contents
4. After the Table of Contents page, a nice introduction page for your first category is attractive to the reader
5. As you create recipes throughout the cookbook, make sure the measurements look the same such as tsp or teaspoon, C or cup and the font is similar. Bold print the titles if you prefer, but make everything in one type of print such as Times Roman or Arial. This will make it easier to read and look professional.
6. Black and white print is less expensive. Color print is more attractive and costs more. Include a picture or clip art occasionally throughout the cookbook.
7. At the end of your cookbook, include a conversion chart or tips and techniques, menus, temperature charts or anything helpful. This is not necessary. It does make a nice ending to your cookbook.
If you have a binding machine and supplies, print your own cookbook to save money. Printing companies can print a nicer cookbook for you, but they do cost more. If this is for your own personal use, printing your own cookbook is recommended.
Create your own cookbook using Word or Publisher or there are software programs available to buy online. Some of the online recipe websites give you the option to create your own cookbook using their recipes. They will print the cookbook for you when you are finished creating the book. Again, this can be costly. It is much more fun to create your own cookbook with family and friends.
Do whatever it takes to stay on track to be successful in meeting your goals. Keep a positive attitude and do not give up. Ask for support from others and write down your accomplishments, so you can see your successes.
This is the year to make a difference and to live a longer, healthier life.
If you have suggestions or comments about this article, please comment on this article. I would love to hear from you.
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