The Art of Transitioning To A Healthier Lifestyle
As we reflect on 2011 and look forward to setting new goals for 2012 here are some tips which I have come across over the past year which have positively influenced me. They are my holiday gift to you in 2011 and hope they will help you to transition to a healthier lifestyle so you can live life to the fullest!
The following excerpt is from the book Forks Over Knives: The Plant-Based Way to Health
Here is an excerpt from the chapter entitled: Tips for Transitioning.
“Changing your diet—whether that means starting on a new path of plant-based eating, simply cutting back on meat and dairy and adding more plant-based foods, or perhaps refining your habits to eliminate processed oils-takes commitment and dedication.
In his book 21-Day Weight Loss Kickstart, Dr. Neal Barnard suggests an interesting approach for switching to plant-based foods: He recommends that you make a list of the meals you like the most, then go through that list and tweak it. For example, remove the butter from the toast and replace it with sugarless jam, take the butter out of the oatmeal and add blueberries, take the butter off the pancakes, and, while you’re at it, add whole wheat flour to the batter.
FOR BREAKFAST
There are plenty of plant-based milk substitutes to eat with your whole-grain cereal, but don’t be tied to tradition. Smoothies make fantastic breakfasts, and you can make them out of almost anything. Leftovers can also make a wonderful start to the day. Many Asian cultures traditionally eat soup for breakfast. Why not give it a try?
PREPARING SAVORY DISHES
Often the delicious smells and tastes that people attribute to animal foods come at least as much from the onion, garlic, mushrooms, and other vegetables that they have been cooked with. Use vegetable broth, water, lemon juice, or other liquids for “sauteing” foods to get the flavor without the fat. Add chopped onion, carrot, and celery to cooking grains. Slow-cooking casseroles and stews can make it easy to achieve deep, complex flavors.
MAKING SOUPS
After cooking soup, blend at least part of it and pour the pureed liquid back into the pot to make a creamy base. The thicker texture will make it taste richer.
FOR SNACKS AND DESSERTS
There are many delicious snack and dessert recipes in this book, but do remember that simple foods can be the perfect choice. Satisfy your sweet cravings or lift your late-afternoon lag with fresh fruit. Keep cut vegetables in the fridge and oil-free hummus and crackers on hand. Bring snacks like these with you in the car, to work, and on errands.”
Source: Forks over Knives. The Plant-Based Way to Health by T. Colin Campbell PhD and Caldwell B. Esselstyn, Jr. MD c. 2011. page 56-57.
Following The Rules
The following is an excerpt from the book COACH LYDIA’s No-nonsense Guide to Getting… off your butt out of your rut on with your Life
“Whether you are overweight, underweight, or spot on, these important rules apply. Abiding by these rules will help you achieve and maintain a healthy weight. Even more importantly, you will have the energy and mental focus you need to succeed-one meal at a time, one snack at a time.
Rule #1: Eat!
Are you one of those people who starve yourself all day and then inhale one large meal in the evening? You can NO LONGER do that! To stoke your muscle-building, energy-creating, fat-burning fires you need to eat the GOOD STUFF every 3-4 hours.
Eating creates something called the ‘thermic effect’ This refers to the energy expended when you eat. Breaking your food down into nutrients accounts for 10% of the energy you expend during the day. In other words, the mere act of eating helps stoke your fat-burning fires[a.k.a. the metabolic process]. If you skip meals, you lose that edge….
RULE #2: Eat until you’re full….
RULE #3: Eat breakfast within an hour of waking up. NO EXC– USE!!
…Eating breakfast jump starts your metabolism and prevents an energy lag later in the day…. A healthy breakfast also helps to prevent binge eating….
RULE #4: Drink at least 2 quarts of water each day.
It is important for you to drink water each day – REAL water. Not water that has flavor and sugar added. Water helps keep you energized and clean on the inside. It also keeps your skin cells plump and youthful. Water will also support your fat-burning capabilities…
Rule #5: Plan your meals and snacks.
…It will take about 30 minutes to plan your meals for the week. It is well worth the time commitment….
You don’t need a calculator to know how much to eat. Common sense and a look at your plate will tell you what you need to know. There should be protein and fiber at each meal….
Rule #6: Don’t eat carbs after 9PM.
If you must eat late, due to your schedule, stay away from starchy carbs [potatoes, breads] and grains. Your ability to process sugar (glucose) gets weaker as the day goes by….
Rule #7: Know thyself.
These basic rules apply to most of us, but there are special circumstances that require tweaking….That needs to be addressed by a qualified health professional….”
Source: COACH LYDIA’s No-nonsense Guide to Getting… off your butt out of your rut on with your Life
I hope these tips from 2 great resources will help you start a lifestyle change in 2012 so you can experience positive health changes. You are worth it!
Healthy Holidays!!
Linda
Linda,
Thank you, for the tips.
I need to get back into the healthy eating after the holidays.
I also need to get back to the Gym as soon as my knee is better.
Ruth Whitsett