HOW TO TREAT THE COMMON COLD
September 30, 2017
5 STEPS TO GET BACK ON TRACK
September 1, 2017
NOT ALL CALORIES ARE EQUAL - STOP BLAMING FAT
August 8, 2017
August 1, 2017
5 steps to get back on track
It’s August, which means the end of vacations, potlucks, and
endless access to barbecues. For most people, it’s also back-to- school, back to the
routine and a good time to get back on track with our healthy living objectives.
With that said, here are 5 steps to help you regain those healthy habits!
1. Forget everything and move on
What’s done is done; there’re no point reminiscing, judging, or feeling guilty
about those leftover gingerbread cookies you ate last night. Doing so will just
make you feel worse. In a year, you eat about 1100 meals. Even if you go
crazy during your 2-week vacation, you’re only doing so for 42 meals. That’s
less than 4% of meals and that’s considering you overindulged at all your
meals. So forget about it and focus on the good habits you’ll be creating now!
With the busy fall work schedule and the kids’ after-school classes, there is
less time for us to prepare all of the week’s meal and snacks. Make sure to
have a PLAN for everything!!! Not only do you need to write down a plan and
stick to it, you also want to have a plan B waiting for you in the freezer in case
something unexpected happens!
Meals and snacks don’t need to be complicated to be delicious. A snack can
simply be grapes and crackers, an apple and peanut butter or plain popcorn.
Make it your goal to bring lunch to work at least 3 times per week. Need some
inspiration for recipes? Visit www.cookspiration.com to view their recipes or
download the app!
4. Load up with plant foods
Plant foods are high in fiber, which will keep you feeling fuller, longer. Plant
foods include fruit, vegetables, whole grain products like whole wheat bread
and pasta, and legumes. Try to have at least 1 meatless meal/week by
replacing your animal protein with beans, lentils or tofu. Also make sure to
make half your plate vegetables to fill you up and to fill the plate!
5. Drink more water
There is no magic number for the amount of water to drink per day, so the best
indicator of your hydration status is the color of your urine. The darker the
color, the more water you need to drink. It’s as easy as that. But what’s not so
easy, is remembering to get those glasses of water in. Some tips to get into the
habit of drinking regularly include carrying a water bottle with you wherever you
go, keeping a glass of water on your desk, or even setting a reminder every
hour to drink a few sips of water.
Now repeat these things every day and every week! But make sure not to
make too many changes at once and go at your own pace. What you want is
progress, not perfection. And go at your own pace, as your pace is THE
Zeina Khawam, Dt.P.
September 2017 (2)
August 2017 (2)