My last post I talked about getting up earlier, making time for yourself and what the first hour of your day looks like.

  • Do you exercise before you head out to work or leave the house or will you exercise at the end of the day?
  • Did you decide to start eating a healthy breakfast to give your body the fuel it needs to get you off and running?

granola_yogurt_blueberry_parfaitThis morning I had one of my favorite breakfasts. That was Greek yogurt, blueberries, a piece of whole-wheat toast and sugar-free strawberry jam. Very filling!

Lunch is going to be a chicken salad. I love apple wood seasoning! McCormick has a great Apple wood rub. I love to put this on my chicken. I will put in a Granny Smith Apple, cherry tomatoes and just for some crunch I’ll add wonton strips.

To jazz the salad up a bit I like to add some cashews or walnuts for crunch instead of wonton strips.

Let’s talk about snacking. If you need to lose a lot of weight and you are going to start dropping your calorie intake there are going to be times during the day the you are going to get hungry. I like to eat three meals and two snacks. Eat a snack between breakfast and lunch and one between lunch and dinner. These snacks need to be light, they should be around 100 to 150 calories. These are not a meal!

Here are some of my favorite snacks. Apples! If you are in the habit of eating apples, and you usually stick to one kind of apple, start trying out a new variety. There are so many to choose from. I used to eat golden delicious. I didn’t think there was a better apple out there. Granny Smith apples are now my favorite.

I like them because of the tartness and because they are very crunchy. They have a very hard texture.

I just want to encourage you to eat healthy snacks during your day; one in the morning and one in the afternoon.

Snack: 1 apple and 1 tablespoon of peanut butter. Very enjoyable!

pinkladypbTo make this snack more appealing, serve it to yourself on a pretty plate with a cute jelly spreader and a condiment cup for the peanut butter. If your presentation is nice I think the food will taste better and be more filling.

Nuts: A handful of almonds or cashews. You only need 1 ounce.

An article from states two handfuls of cashews each day may keep depression at bay. A growing body of research has found that in lieu of taking a prescription drug, some people can turn to foods that are high in tryptophan, like cashews. Depressive episodes are often triggered when the body drops in serotonin and tryptophan can boost it again, but people tend to turn to nutrition as a last resort. One more natural source of tryptophan is cashews. “Several handfuls of cashews provide 1,000-2,000 milligrams of tryptophan, which will work as well as prescription antidepressants,” says Dr. Andrew Saul, a therapeutic nutritionist and editor-in-chief of Orthomolecular Medicine News Service. The body turns tryptophan into serotonin, a major contributor to feelings of sexual desire, good mood, and healthy sleep.

Stay away from processed food. No chips, pretzels, and other foods you can get out of a vending machine.

When I wanted to get this weight off I got really focused and knuckled down and didn’t eat any junk food.  I didn’t eat any ice cream, cakes, frostings, or cookies.

I only ate vegetables, fresh fruits and lean meats.

Now let’s talk about a healthy lunch. You should be able to put a healthy and quick lunch for yourself. There is no excuse to not put one together everyday!

sweet_butter_lettuceYour greens come in a bag. You can experiment with different lettuces because of how they are put together in the bags at the store. Please stay away from iceberg lettuce. We need darker green lettuce in our salads. We are told that we need to get rid of the white foods in our diet, so add iceberg lettuce to that list.

Toppings for salad: cherry tomatoes, green onions, slivered almonds, red onions, mushrooms, or black olives.

You need to add protein to your salad. How about adding grilled chicken, boiled egg whites or a thin cut of beef to your salad? You only need 2 to 4 ounces of protein in your salad.

You have to be careful with the dressing. The healthiest dressings are made of oil and vinegar. The olive oil gives you the fat you need and the vinegar gives you the kick. And of course you can add things like lemon juice, mustard and seasonings to perk up your salad.

How about a soup for lunch? I like Progresso soups. I’m not paid to endorse them but Progresso soups are very tasty. My favorite soup is tomato basil. I add one link of sweet Italian turkey sausage to my tomato soup. It is so filling and satisfying. I’m ready to go for the afternoon when I have a bowl of soup.

Stay away from cream soups or soups with noodles.

For a winning combination, eat half a salad and one cup of soup for lunch.

If you serve your lunch on an attractive plate and in a beautiful bowl, your meal will look like it came from a restaurant while the other employees are eating out of a paper bags and sandwich bags. Don’t forget the colored napkins!

Let’s talk about putting exercise in your day. If you exercised in the morning before work and I’m very proud of you. You can’t exercise just once a day. You need to get in exercise all through your day. You will feel better mentally and physically every time you exercise. You will feel great even if it is a simple exercise like walking for 15 minutes on your breaks.

Get a pedometer or a Fitbit so you can keep track of how much you are walking each day. Going for a walk will boost your creativity. It will give you time to focus in your healthy lifestyle, your family, friends, hobbies, and other positive things in your life.

walking2If you go walking with a friend, I encourage you to not use this time to gossip. Gossiping is something that will bring people down. It causes negative thinking and it isn’t doing you any good and it definitely isn’t doing anything good for the person you are gossiping about. I know when I was thinking negatively, I would eat more.

Share your thoughts on trying new foods, what your goals are to get you to your new healthy and fit you. Talk about incorporating new activities into your day. How about discussing the world of fashion that is going to open up to you when you get to the size you want to be?

Look for chores, or things on your “to do” list that will burn calories.

What is your weight loss goal? Are you looking at the full goal or are you breaking it down into bite size pieces? I encourage you to break it down. For me a bite size piece was a size. With my exercise program and diet I could drop a size every three weeks. That meant a new wardrobe from the second hand store every 21 days. Now what is not appealing about that? I love the second hand stores. There is nothing like being able to walk into the store, where there is only one unique piece of clothing available, looking at it and knowing that it would fit without having to try it on. When I got it home and tried it, the outfit or piece of clothing fit like a glove. I can really get jazzed about that!

Organize your closet! Put the clothes that fit you now in one section of your closet. Organize the next group of smaller clothes for you to get into. These are the shirts that pucker when you button them. The pants that you can button, but the button looks and feels like it is going to pop!

Next, are the clothes that you cannot even get into. Maybe you need to lose 2 or 3 inches to wear them comfortably.

As you get into the smaller sizes of your closet, get rid of the larger sizes. You don’t want to have a backup plan in case you gain weight.

Don’t go out and buy a new “goal outfit”. When your smallest sizes get to be too large, go buy a new wardrobe for your next size. Can you get jazzed about that? I’m getting jazzed just thinking about that possibility for you.

When you start getting into the smaller sizes, make sure you are sticking to the weight lifting. You will make your body slimmer and you will gain muscle weight. And that is sexy.

I really want to know how you are doing with setting your goals to a healthier you and healthier lifestyle. Share that with me. If I can help keep you jazzed about food, fitness and fun and you reach your goal, then my job is done.

Now get out there and put some verbs in your day to keep you jazzed! Walking, kayaking, swimming, etc.