Getting Healthy with Joy

    It's summertime. Time for shorts, tees, sleeveless shirts and blouses, and of course, bathing suits. Oh No! Where did those extra pounds come from? You say to yourself, I should have lost that extra weight last year, last summer, last month. Well folks, we all at one time or another have uttered those words.

    Today, I am not going to talk about the new fad diet pills, procedures for weight loss, or how you should eat your five servings a day of fruits and vegetables. What I am going to do is pass on a few helpful tips on healthy eating to help you manage your weight.

LIFESTYLE AND BEHAVIOR CHANGES…   That's it folks. Here's how it can work.

1. Keep a log:	Find out what situations make you overeat and develop a strategy to stop it.
2. Plan your meals:	Make a shopping list before you go to the market.
3. Food Shopping:	Stay focused, take your time, and make good food choices Meats - lean meats and fish Fruits- fresh or frozen Vegetables - fresh or frozen.
4. Snacks:	Choose healthy snacks (i.e., apples, oranges, hummus, salsa, crisp bread).
5. Meat Preparation:	Bake, Boil, Steam, or Grill.
6. Portion Size:	Reduce portions. For example; a piece of meat should be no bigger than the size of the palm of your hand.
7. What to eat:	Eat small meals frequently to give your body energy. You need to balance carbohydrates, proteins, and fats. Use the good fat (EVOO - extra virgin olive oil).
8. When to eat:	Eat your biggest meal early in the day when you are most active to help burn calories.

    If you cut back on your consumption of white products (rice, bread, pasta) and refined sugar (sweets and juices), eventually, you should see a considerable difference in your weight. BE PATIENT - changes take time - don't expect miracles overnight

In my July 12 article, I'll share some helpful tips on Physical Activity

Joy

Certified Personal Trainer, Nutrition and Wellness Adviser
Send questions or comments to:
Exercise with Joy
P.O. Box 11964
Wilmington, DE 19850
edwards@delaware.net

Disclaimer: The information and opinion provided in the above article is believed to be accurate and presented for informational purpose only and is not intended to treat, cure or prevent any illness or condition. The author assumes no responsibility for errors or omissions. Neither is any liability assumed by the author for damages resulting from the use of or the information contained herein. Information presented in this article should never take the place of consultation with your personal physician.