Welcome to Eat Healthy and Maintain Don’t Gain!

Week 1 Tips and resources: Setting Small Goals

Goals setting

Developing a plan for healthy eating means setting goals, tracking your progress, and rewarding yourself.

Crafting Your Health Goals

The path to wellness starts with clear, attainable goals. Let’s guide you in framing them effectively.

1. Begin Where You Are: Start with a manageable aspect of your diet or routine. For instance, aim for a wholesome breakfast each morning. Once that’s consistent, move on to improving lunch or dinner. Or, prioritize including more fruits before tackling other dietary changes.
2. One Step at a Time: Transitioning to a healthier lifestyle isn’t an overnight affair. Focus on one change, solidify it, then move on to the next. Maybe it’s incorporating five servings of fruits and vegetables daily, or perhaps it’s cutting back on dining out.
3. Add Before You Subtract: Initially, focus on adding beneficial foods, like fruits and veggies, to your diet. Directly eliminating something can make you feel restricted and might hinder your transition. However, as you grow accustomed to healthier alternatives, you can gradually reduce less nutritious options.
4. Lean on Favorites: Identify healthier versions of your favorite meals. Enjoy making a homemade pizza topped with fresh veggies and low-fat mozzarella or swap out meat for seafood a couple of times a week. Harness what you love to fuel your journey.
5. Document Your Goals: Write them down. This not only clarifies your direction but also acts as a motivating reminder.
6. Steer Clear of Quick Fixes: While rapid weight loss might be tempting, it’s neither sustainable nor healthy. Aim for steady, lasting changes that prioritize overall well-being over fleeting results.

Remember, wellness is a journey, not a destination. Each step you take, no matter how small, brings you closer to a healthier, happier you.

Resources:

1. “Fed Up”
   • This documentary delves into the American food industry, revealing how more sugar than ever before is being added to processed foods and the impact of these changes on public health.
   • Available on: Netflix, Amazon Prime

Monitoring Your Wellness Journey

Keeping tabs on your progress is pivotal for sustained success. A tangible way to do this is by documenting your dietary habits. Studies have shown that consistent tracking can significantly enhance weight management efforts and long-term health improvements.

Ways to Stay on Track:

1. Maintain a Food Journal: Whether it’s an old-school notebook or a digital diary, jotting down your daily intake can provide valuable insights. It helps you identify patterns, triggers, and areas of improvement.
2. Leverage Technology: There are various apps, like “Lose It“, designed to make tracking simpler and more interactive. These apps often offer features like calorie counting, nutrient breakdowns, and progress charts.
3. Stay Consistent: It’s crucial to log your intake daily. Even if you indulge occasionally, jot it down. This consistent recording can help you make more informed choices and keep you accountable.
4. Review Regularly: Take some time each week to review your entries. Look for trends, such as certain times you might snack more or specific triggers that lead to less healthy choices. Recognizing these patterns is the first step in making positive changes.
5. Celebrate Small Wins: Did you choose a salad over fries? Or maybe you hit your water intake goal five days in a row? Celebrate these victories, no matter how small. They add up and keep you motivated.

Remember, tracking isn’t about perfection; it’s about awareness and growth. By keeping a close eye on your habits, you’re better equipped to make decisions that align with your health goals.

Reward yourself

When you reach one of your goals, reward yourself. Tie each reward to a specific, measurable goal, such as eating 5 servings of fruits and vegetables a day for 1 week.

But do not reward yourself with food. Go to the movies, buy new clothes, or have a massage.

Week 2 : Give Holiday Dishes a Makeover

Modify Recipes for a Heart-Healthy Diet

Overview

You don’t have to abandon all your favorite recipes to eat healthier. Several small changes to your current recipes can often greatly lower the saturated fat and sodium in your diet. 

These small changes can make a big difference in the amount of fat and calories in your diet. But they won’t make much difference in how your meals taste or how much you enjoy them. Here are some ideas for making heart-healthy low carb changes in your recipes. Maybe skip the bread and mashed potatoes.

Try these tips while you cook. 

Phytonutrients: eat the rainbow

The right food regulates the health of your microbiome, your immune system and reduces levels of inflammation and oxidative stress and improves your energy systems. Food balances your hormones and brain chemistry, supports detoxification and improves the function and health of our circulatory and lymphatic systems, and it even provides the raw materials for every cell, muscle, tissue, organ, and bone in your body.

Red—Immune system: Red-colored foods tend to be high in vitamin C, which supports adrenal health and immunity. Red-colored foods, such as tomatoes, strawberries, and red beets, have also been shown to be anti-inflammatory.

Orange—Reproductive health: Eating orange-colored foods abundant in carotenoids like beta-carotene and beta-cryptoxanthin may help lower the risk of reproductive issues like endometriosis or even delay ovarian decline. Carotenoids are also found within the ovaries and the sperm to support fertility.

Yellow—Digestion: Eating too many of the processed yellow foods, like breads, baked goods, and processed cereals from, can extinguish our digestive fire and increase our risk for metabolic syndrome and even type 2 diabetes. On the other hand, eating acidic, warming, yellow foods, like lemons, ginger, and grapefruit, can help us burn brightly and rev our metabolism.

Green—Cardiovascular health: Green foods like leafy greens are rich in nutrients such as folate, vitamin K, and naturally-occurring nitrates that make them healing and expansive for the heart and blood vessels.

Blue-Green—Thyroid health: Blue-green foods like algae, sea plants, and even spirulina contain minerals such as iodine and selenium, which nourish and support the function of the thyroid gland.

Blue-Purple—Cognition and mood: Blue-purple foods like berries and grapes have been shown to help with better brain function like learning and memory, as well as improving mood and calmness. 

Week 3: Adding More Activity to Your Life

Keep these key points in mind:

• Being fit helps you look and feel your best and reduces your risk for a heart attack, type 2 diabetes, high blood pressure, and some cancers.
• Knowing why you want to get more active can help you make a change.
• Start with small, short-term goals that you can reach pretty easily. It’s easier to stick to something new when you have early, frequent successes.
• Support from family and friends can go a long way toward helping you find success in becoming more active. Don’t be afraid to let them know what you’re trying to do—and ask for their help.
• If you’re worried about how more activity might affect your health, have a checkup before you start. Follow any special advice that your doctor gives you for getting a smart start.

How do you start getting active?

As we said before, you’re not as likely to succeed if you jump in too far too fast. In this section, you’ll learn about the steps to follow in setting up an exercise plan.

• Set your goals.
• Pick an activity, and prepare for it.
• Think about your barriers.
• Get support—from others and from yourself.

Set your goals

When you are clear about your reasons for wanting to get active, it’s time to set your goals.

What is your long-term goal? A long-term goal is something you want to reach in 6 to 12 months. For example, someone who isn’t active at all right now may have a goal of entering an organized 5-kilometer walk in 6 months.

Whatever you choose for your goal, experts recommend doing either of these things to get and stay healthy:

• Moderate activity for at least 2½ hours a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities that raise your heart rate and make you breathe harder—including daily chores—can be included.
• Vigorous activity for at least 1¼ hours a week. Vigorous activity means things like jogging, cycling fast, cross-country skiing, or playing a basketball game. You breathe faster and your heart beats much faster with this kind of activity.

It’s fine to be active in several blocks of 10 minutes or more throughout your day and week. And you can choose to do one or both types of activity.

If you decide to aim for these recommendations, what are the short-term goals that will help you get there? Short-term goals are things you want to do tomorrow and the day after.

For example, if you want to build up to walking 30 minutes every day, you might start by walking just 10 minutes a day, a few days a week. After a week, you can set a new goal by adding just a few minutes every day or adding another day to your schedule.

Here are some quick tips about activity goals:

• Stretch, breathe, and lift. Think about doing things in three areas:
  • Stretching, for flexibility. Do all stretches gradually. Don’t push or bounce the stretch. You should feel a stretch, not pain.
  • Aerobic exercise like walking, for your heart, lungs, and muscle tone
  • Muscle strength and endurance, for strong bones and muscles
• Talk, don’t sing. If you can talk while you’re being active, you’re moving at a good pace. If you can sing, you might want to pick up the pace a bit.
• Don’t forget—any activity counts, as long as it makes you breathe harder and gets your heart pumping.

Think about barriers

Here are some tips for dealing with barriers:

• It’s perfectly normal to try something, stop it, and then get mad at yourself. Lots of people try and try again before they reach their goals.
• If you feel like giving up, don’t waste energy feeling bad about yourself. Remember your reason for wanting to change, think about the progress you’ve made, and give yourself a pep talk and a pat on the back. Then you may feel like going for a walk.
• When you hit a barrier—and most people do—get support. Talk to your family members and friends to see if someone wants to be active with you or cheer you on. If you have concerns about your health, talk to your doctor to make sure that you’re doing your activities safely.
• Don’t forget little rewards. Something to look forward to can keep you moving right along.

Get support—from others and from yourself

The more support you have, the easier it is to exercise.

If your family members tell you that they love how you’re getting healthier, you’ll probably be motivated to bound up the stairs at work or walk an extra 10 minutes.

And there’s more support out there. You can even ask for encouragement. Here are a few things to look for:

• Walk or do your activities with a partner. It’s motivating to know that someone is counting on you. That person can remind you how good it feels to exercise or how far you’ve come. And that person can even motivate you with what he or she has accomplished.
• Friends and family may be a great resource. They can exercise with you or encourage you by saying how they admire you. Friends can tell you how good you look because you’re exercising. Don’t be afraid to tell family and friends that their encouragement makes a big difference to you.
• You might join a class or workout group. People in these groups often have some of the same barriers you have. They can give you support when you don’t feel like exercising. They can boost your morale when you need a lift.
• Join an online support group. Or use a smartphone fitness app. Many apps are free, and they can help you track your progress.
• Give yourself positive reinforcement. Reward yourself! Buy new workout clothes, take yourself to the movies, or treat yourself to a new DVD. Do whatever it takes to remind yourself that you’ve been meeting your goals. You’re successful!
• Your doctor or a fitness professional can help you plan a routine and learn proper form and technique. He or she can help you track progress toward your health goals.

You might find a fitness professional at a local health club or in phone listings. When deciding on fitness professionals, ask about how they were trained and what certifications they have. Check into experience and ask for a few references.

Week 4: Holiday Travel

 Making Healthy Snacks

Healthy snacks are a great way to make sure that you get plenty of these nutritious foods every day. Use these ideas to get started.

Make smart snack choices

• Find healthier substitutes for high-fat snacks. If your favorite high-fat snack is potato chips and dip, try veggies with bean dip or hummus instead.
• Make snacks interesting. If the idea of a plain piece of fruit doesn’t appeal to you, try dipping fruit slices in almond spread or with peanut butter.
• Be prepared. Have snacks ready for when you get hungry. For example, keep healthy snacks with you at work or school, in your car, and at home. If you have a healthy snack easily available, it’s less likely that you’ll pick a candy bar or bag of chips instead.

Foods that make quick, healthy snacks

• Kefir yogurt
• String cheese
• Fruits
• Raw veggies
• Unsalted nuts
• Baby carrots
• Cherry tomatoes

Snack ideas

• Combine honey and peanut butter or almond butter for a protein-rich dip for raw apples, carrots, or celery.
• Mix fresh or frozen berries with plain Kefir. Top with sliced almonds or granola to make a fruit parfait.
• Top cooked sweet potato slice with avocado and sliced tomatoes or red pepper strips.
• Make your own healthy trail mix with dried fruit (such as cranberries, blueberries, and dates), and nuts such as almonds. This mix also makes a great topping for yogurt.
• Dip colorful sliced vegetables in hummus. Try red, yellow, and orange bell peppers; broccoli; cauliflower; and cherry tomatoes.

Week 5: Celebrate the holidays without stress

Ways to Relieve Stress

The best way to manage your stress is to learn healthy coping strategies (see below). You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. 

Stress-relief techniques focus on relaxing your mind and your body.

Ways to relax your mind

• Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel.
• Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress.
• Do something you enjoy. You may feel that you’re too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life. Try:
  • A hobby, such as gardening.
  • A creative activity, such as writing, crafts, or art.
  • Playing with and caring for pets.
  • Volunteer work.
• Focus on the present. Meditation and guided imagery are two ways to focus and relax your mind.
  • Meditate. When you meditate, you focus your attention on things that are happening right now. Paying attention to your breathing is one way to focus.
  • Use guided imagery. With guided imagery, you imagine yourself in any setting that helps you feel calm and relaxed. You can use audiotapes, books, or a teacher to guide you. 

Ways to relax your body

• Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension.
• Try techniques to relax. Breathing exercises, muscle relaxation, and yoga can help relieve stress.
  • Breathing exercises. These include roll breathing, a type of deep breathing. 
  • Progressive muscle relaxation. This technique reduces muscle tension. You do it by relaxing separate groups of muscles one by one. 
  • Yoga, tai chi, and qi gong. These techniques combine exercise and meditation. You may need some training at first to learn them. Books and videos are also helpful. You can do all of these techniques at home. 

Positive coping responses

On the other hand, positive coping responses keep you in the present moment. They give you chances to actively work toward solving your problems.

• Listening to music
• Playing with a pet
• Laughing or crying
• Going out with a friend (shopping, movie, dining)
• Taking a bath or shower
• Writing, painting, or doing other creative activities
• Praying or going to church
• Exercising or getting outdoors to enjoy nature
• Discussing situations with a spouse or close friend
• Gardening or making home repairs
• Practicing deep breathing, meditation, or muscle relaxation
• Making and following through with an action plan to solve your problems
• Seeking counseling if you continue to struggle with stress
• Getting enough sleep
• Eating healthy foods

Not all positive coping responses will work for every person. Try several positive coping strategies until you find one that works for you.

Week 6: Be Prepared to Party

Making Healthy Choices When You Eat Out

For many people, eating out is a way to relax and socialize. But if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. The good news is that usually there are healthier options at every restaurant. By following some simple guidelines, you can enjoy eating out and still have a healthy diet.

• Plan ahead. Before you go out to eat, think about where you will eat and what you will select. It will be much easier to make healthy choices if you have already decided what you will order.
• Try not to arrive at the restaurant overly hungry. It’s harder to make healthy food choices when you get too hungry.
• Think about your portions. Restaurants often serve portions that are enough to feed two or three people. To help you avoid overeating, order smaller portions, split a meal with someone else, or save part of your meal for later.
• Choose menu items that contain fruits and vegetables. Restaurant meals are often low in these things. By adding these foods, you can have a balanced meal.
• When you travel, you are often forced to eat out at every meal. So bring snacks that pack well, such as dried fruit, pretzels, and nuts. Flying can trigger dehydration, so drink lots of water. And don’t drink a lot of alcohol, because alcohol can also dehydrate you.

How can you make healthy choices when you eat out?

Follow the same guidelines when you eat out that you would if you were eating at home. This doesn’t mean that you have to give up ordering dessert. But you may want to order it less often and share it with someone else at your table.

Think about your portions

• Ask for a half-size portion of the meal. Or ask if the restaurant offers lunch-sized portions, which tend to be smaller.
• At fast-food restaurants, choose the smallest-size meal option instead of “super-sizing.”
• If you enjoy leftovers, try putting half of your meal in a to-go box. Ask your server to bring the box with your meal, so that you can split the meal before you even take the first bite.
• Try splitting a meal with someone else at your table.
• Avoid all-you-can-eat menu options and buffet-style restaurants. Unlimited refills of soup or pasta may sound like a good deal, but they can make it easier to overeat.

Make your meals lower in Carbs

• Before you order, find out how the food is prepared. Foods that are broiled, poached, grilled, baked, or steamed tend to be lower in fat than foods that are fried. Limit foods that are breaded or that come with only pasta and sauce.
• Ask to have butter, sour cream, gravy, and sauces served on the side. This will allow you to control how much you use.
• Choose oil-and-vinegar salad dressings instead of creamy dressings.
• Order hamburgers and sandwiches without the bread in a lettuce wrap instead.
• Choose leaner deli meats such as turkey or roast beef rather than salami or bologna.

Add fruits and vegetables

• Order extra vegetables on pizzas on a low carb bread and sandwiches.
• Substitute vegetables for french fries. At fast-food restaurants, ask if you can have a salad or fruit instead of french fries.
• Ethnic restaurants, such as Indian, Thai, or Japanese restaurants, often have a wide variety of vegetarian choices. Look for vegetarian protein choices
• Ask for brown rice instead of white rice.
• Get protein and healthy fats and leave the starchy carbs out.

Choose your beverages carefully

• Opt for water instead of sugar-sweetened soft drinks. If you don’t like plain water, try other sugar-free beverages, such as fruit-flavored sparkling water or unsweetened iced tea.
• Remember that alcoholic drinks can have a lot of carbs.