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Healthy Eating

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Eating Healthy

      Simple habits , practiced daily lead to quick and lasting results. Set a goal. How many pounds do want to lose? Write it down! Picture yourself wearing a smaller size. Now, set a date. Give yourself one week for every couple pounds you plan to drop. Luckily - we have many natural ways to lose weight.

    Health experts agree - the quickest way to lose weight fast and keep it off involves a two part approach. If your health professional suggests pills or surgery - get up and run. They want your money. Save your money. And prolong your life!
   

Exercise and burn more calories than you eat. When you exercise and build muscles you burn calories and keep burning calories long after your workout is over! Have fun - listen to music or motivational tracks that keep you wanting more!
 
    Healthy eating is also a key to your success. Eat more of the right foods and provide your body the energy it neeeds to burn off more calories! Limit sugar as much as possible. Eliminate trans fats as much as possible. Gradually increase your fiber and protein consumption. You can do this! Visualize your success!

   Lose weight fast - adopt these 10 habits:

1. Start every day with a healthy breakfast.
   Breakfast fills your "empty tank" to get you going after a long night without food. And it helps you do better in school or at work. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with a little honey, yogurt with fruit, whole-grain waffles or even last night's pizza!
   
   
2. Get Up and Get Moving!
   It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
   
   
3. Snack often and make healthy choices.
   Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking. ( note the word occasional)
   
   
4. Work up a sweat.
   Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
   
   
5. Balance your food choices - don't eat too much of any one thing.
   Give up foods like hamburgers, french fries and ice cream to eat healthy. Or, at least be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balance food choices. Read the Nutrition Facts Panel on food labels. Avoid too many calories from fat.  Stay away from trans-fats.
   
   
6. Get fit with friends or family.
   Being active is much more fun with friends or family. Encourage others to join you and enjoy at least one special physical activity event, like a bike ride or hiking, with family or group of friends each week. Join that ski club. or the jogging club. Learn how to play tennis!
   
   
7. Eat more grains, fruits and vegetables.
   These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
   Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.
   
   
8. Join in physical activities at work or school.
   Whether you take a nutrition class over lunch or join the company softball team. You'll enjoy the fun with your associates or classmates. Physical activities at school or work are a sure way to feel good, look good and stay physically fit.
   
   
9. Foods aren't good or bad.
   A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. Moderation is the key. If two pieces of pizza fill you up, pass on a third. It's OK to cheat every once in a while! You're human. Enjoy your journey!
   
   
10. Have fun eating healthy and playing!
    Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once. Keep track of your progress. Celebrate when you reach your goals. Burn those pants that are now too big. Take your special someone out for a night of dancing!