HI GORGOEUS PEOPLE!!💋❤️💪🙌I chose these three pics for specific reasons. The first represents the mindset one must have to conquer and a goal they have set. The second is a picture of healthy clean food. And the last picture is for fitness. 1) make up your mind to do something and make a change 2) start eating clean and healthy 3) exercise I have had numerous requests from friends, fam, and new friends Ive recently met through some if the womans groups Ive been invited to be in. And Im loving these groups by the way. They are supportive, motivating, and the people I have met are amazing. I am blessed. And I want you to be also. Here is a guideline that I began with that was given to me quite awhile back by my gorgeous cousin Deborah Lynn Diffenbaugh. She is a wonderful person, friend, and she is in fabulous shape. Shes worked hard for her bod and still does. But mainly she is a kind and helpful human being who I am proud to call my family. This is the regimen I follow and she started me off with this guideline for clean eating. I have since tweaked it a bit and I have added to it. I have done my homework researched al lot of info and Ive been asked to share my eating habits and how I got started. Well here goes. First I want to say Im not a doctor. Second this is a guideline. Everyone is different. We have different schedules, different eating regimens and we all have different activity levels, so always consult your doc whenever changing your diet and exercise. Now with that said. Here is the regimen, I follow. Jaime Willow, you asked me to tag you, and their are several others that were interested so please feel free to jot this down or copy and paste. Im going to start of with H2O. Drink 8 ounces of room temperature water right when you wake up. Drink at least 8 glasses of 8 ounces of room temperature water daily. Water is your friend. You must stay hydrated always. Even more so if you are working out regularly. In high altitudes, and are a tab bit heavier. Drink water before your meals and after your meals. And drink an 8 ounce glass of water right before bed. Now that youve made up your mind to make the change for a happier lifestyle. Now you have to get in that kitchen and remove all processed foods, cut out sugar, cut out soda, and take all foods that you know are unhealthy and get them out of your sight. Out of sight out of mind. For breakfast, I usually do any variety of fruit with either lowfat cottage cheese, whole grain whole wheat oats, a small handful of almond slivers unsalted and roasted. And sprinkle cinnamon over the top. And h20 before breakfast and after, room temperature. I do not eat fruit after noon. Lunch any variety of veges. Steamed, frozen or fresh. No canned or pre-frozen with any type of cheese sauce or salt. I dont eat breads, tortillas, white rice, or potatos regularly. And I dont eat them after noon. The only breads I eat are 8,10,12 grain whole wheat bread. And I only do I slice with and open faced sandwhich. I small corn tortilla, whole grain brown rice, wild brown rice, quinoa, flaxseed, and zucchini pasta, and only at lunch. I dont eat these items after noon. Dinner is normally steamed veges variety, change it up regulary. I always say taste the rainbow. All the different colors of fruit and veges have different health benies. So variety is key and it helps to keep your palette interested in your healthy foods. And with all meals you want to get your protein in. I do 6 ounces of protein for my three meals of the day. You can also incorporate protein in your 3~4 healthy snacks you should be eating in between your meals. My proteins are fish, chicken breasts, lean ground turkey, tuna, and many other food items that are healthy that have a high protein content, such as nuts. Unsalted and roasted. For dinner I really like to do a large spinach, greens medley, green leafy lettuces with fresh veges and a meat that I listed above. For a sweet tooth, you can do a hot or cold tea, with pure organic honey or a honey of your choice. You can have hot cocoa, sugar free made with water. Egg whites are healthy and you can do two hard boiled egg whites with half a slice of whole wheat grain bread if you get hungry before bed in the later evening. Try not to eat after 6pm. Once again drink water before meals and after meals. ROOM TEMPERATURE😀😀 If you are craving peanut butter go with 1 TSP of all natural pb on a slice of the above mentioned bread. I do not eat salad dressings, gravies, sauces. I make fresh dressing out of natural spices and extra virgin olive oil. Fat free, or low-fat with the salad dressing if you must have some type of toppings. Be careful with anything that says fat free or lowfat, they are a chemical nightmare. You really should just stick with fresh ingredients. I do not use butter, margarine, or any other type of butters. Almond butter occasionally. I use unsweetened almond milk. Change up your meals regularly. Use a variety of fruits and a variety of fresh veges. Dont use salt. Use spices that are salt free and fresh are best. And with all of these tips of listed you have to learn to use MODERATION AND PROPER PROPORTIONS. if you want to know about a specific proportion size for you depending on your activity and diet needs you can go to myfitnesspal and it will guide you step by step on what is ideal for you and your individual needs as we are all made up differently. Sweet potatos and yams, I limit these to 1/2 a yam twice a week and use cinnamon to top it with. WATER WATER WATER. I eat a lemon in the morning. I drink apple cider vinegar 2 TSP 3x a day with water. And I hate it!! Lol, but I drink it anyway because of its benies! Fitness The big buzzin the world!!! Yes you have to get exercise. But mind set, (which is self discipline) is your first step. You either want it or you dont. Then there is clean eating. And last fitness. I started out walking three times a week. I swam 3x a week. For about 30 to 40 minutes at a time. You can stick with that. Ive decided that I want to go to that next level. So each week Ive pushed myself a bit farther and farther. A little more everyday. Everyday I was getting stronger and stronger. Everyday I was seeing the results and it was pumping me up and motivating me to keep going. I joined a womans group that Bret Gregg, posted on his page. I joined the group and and my coach and trainer happens to be Bret hedjfjcdjsksos
Posted on: Tue, 19 Aug 2014 05:35:05 +0000
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