If you find that you have fallen off the health bandwagon, take heart; it is almost never to late to climb back on. Even people who have undergone heart surgery are able to return to excellent health over time. Take a realistic approach and apply a healthy sense of humor.
Retool your diet so you are eating a varied diet of whole vegetables, fruits, whole grains, lean proteins, legumes, non-saturated fats to give you energy and keep your blood sugar level. Incorporate exercise daily to keep your heart and lungs strong and to help you destress. This can be two short bouts of 10-minute walks. Lastly, give yourself downtime to day dream or listen to music, bake cookies or play with your kids; something that is not "productive" but helps you to recharge your battery.
Clean Up Your Diet
Step 1
Eating a balanced diet will give you the vitamins, minerals, protein and fiber to help you lose weight permanently without resorting to extreme diets. View the sensible dietary guidelines detailed in My Food Pyramid, created by the US Dept. of Agriculture (USDA). It encourages people to eat fresh fruits, vegetables, whole grains such as brown rice, millet, oats, basmati and quinoa. Favor lean proteins, low-fat dairy foods and non-saturated fats: olive, canola, flax, hemp seed and fish oils.
Step 2
Stay active every day in some way. You don't have to run five miles every day to stay fit. Think of getting at least 30 minutes of moderate exercise five days a week, as the American Academy of Sports Medicine (ACSM) recommends. If you are out of shape, start with a mellow 10- to 15-minute walk, two times a day. Over time, add five to 10 minutes to your walk until you work up to 30 minutes or more. Keep it realistic so that you don't burn out and quit.
Step 3
Factor in time that is strictly for yourself. This can be a professional massage that you book for yourself once a month, or a hair cut or a round of golf or long walk. The idea is to give yourself some solitary time to decompress. Many of us are always in the company of others at work, home or school. Solitary time is valuable as it provides time for quiet reflection.
Things You'll Need
- Whole fruits, vegetables
- Whole grains: brown rice, millet, oats, quinoa
- Low-fat dairy foods: low-fat milk, low-fat yogurt, cottage cheese
- Non-saturated fats: olive, canola, flax, hemp seed, fish oils
- Legumes
- Water
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