What are your goals for this week? Write them down in your transformation journal and put a box beside each goal. It doesn't matter if you have one goal or several goals. Once you've completed that goal place a check mark in the box so that you know you've completed that goal. Then move onto the next goal.
Each goal we make and accomplish helps us to change our lives. Being healthy is an everyday struggle. One of your goals could be to simply drink 8 -8oz glasses of water 3 day this week, or not eat the junk food in the lunch room or at the nursing station that so often sits there waiting for us to cave into the temptation. You are stronger than you think, you can create better eating habits.
So I have a task for you. Create a meal plan for the week, or go on-line and find a one week healthy eating plan follow it to the letter. See what happens when you eat healthy for that week. In your transformation journal write down how you feel each day, are you tired?, do you have more energy?, what is your mood like?, and so on. At the beginning of the week you may feel sad and depressed because you are not filling your body with unhealthy food, by the end of the week you may feel like you have all kinds of energy. Each person is different, and our reactions to food can be very interesting. Ever wonder why you get tired around 1500hrs in the afternoon? Could it be your eating something that your body really doesn't like and is having a hard time processing it? Perhaps you might consider a one month total body reset in the future. But that's getting ahead of ourselves. The goal this week is to try to eat healthy with no junk food, alcohol(God forbid), or highly processed foods, and nothing from a can unless it is canned fish in water and low sodium. Try to eat all natural foods, fruit, vegetables, meats (unprocessed like chicken breast, steak, fish ext.), think about a crock pot meal that you can freeze left overs for easy meals to take to work. By planning ahead you can have healthy ready made meals in your freezer with careful planning and still be able to feed your whole family. It's hard to do this, but with dedication and CHOOSING to be healthy you can accomplish this goal.
Here are some sites that have meal plans:
If you are interested in a Paleo meal plan check these sites out - http://paleoleap.com/paleo-meal-plan/, http://paleogrubs.com/paleo-diet-meal-plan, http://www.bodyandsoul.com.au/nutrition/healthy+recipes/week+1+paleo+diet+meal+plan,26300
For healthy light meal plans, try these sites - http://www.bodyandsoul.com.au/nutrition/healthy+recipes/week+1+paleo+diet+meal+plan,26300,
http://www.shape.com/healthy-eating/meal-ideas/shop-once-eat-week, http://goodcheapeats.com/2015/02/whole-30-meal-plan-for-the-week/, http://thenourishinghome.com/2014/11/free-whole30-meal-plans-2/
Here are some image plans of healthy eating as well (just examples)-
Each of these meal plans are different, You need to find and tailor a meal plan that suites your bodies needs. How many calories do you NEED to eat each day, These images are just examples of what is out there. The hard part is figuring out what your body needs. Here is a simple calculation to figure that out.
This calculation comes from the Beach Body 21 Day fix extreme program. ( I am starting this program September 1)
Calculate: Calorie Baseline:
Sedentary lifestyle (desk job, lots of TV time) Your weight in lbs x 11 =
Moderate lifestyle (light house work, on your feet part of the day) Your weight in lbs x 12 =
Active lifestyle (manual labor, on your feet all day) Your weight in lbs x 13 =
Calculate: your caloric needs:
Baseline Caloric need + 450 = Caloric needs
Calculate: your caloric target:
Caloric needs - 750 = calorie target.
Once you know your calorie target number then you can start looking for meal plans within that calorie range. The hardest part is realizing that food is not the enemy, it's what fuels our body. We need calories in order to function. The goal is eating the RIGHT calories to fuel our bodies so that we get healthy. Don't be afraid to google a meal plan within a specific calorie intake, you will be surprised at how many options are out there.
Make your plans, fix your goals, write about the outcome of each goal in your transformation journal.
YOU CAN DO THIS
No comments:
Post a Comment