Eating Healthy

Note: To get the ebook – Simple Diet And Weight Loss – that accompanies this webpage use the form on the left.

For the next few weeks, with the base Maslow’s hierarchy addressed. We have been focusing on “love and belonging” and “Esteem” levels of the pyramid. Now if you are overweight at all and you want to work on diet, let’s look at weight and feeling great.

For many people, part of the despair cycle includes weight. We will look at it from many angles both diet and excessive as well a mental health perspective.

Part 1
The key to eating healthier is to have a plan. Waiting for the last minute to decide what to eat often leads to unhealthy choice just because they are easier and faster. That is why we are adding meal planning to your routine. This does not have to be daily but you need a plan for six days a week. The seventh day is your day not to worry about what you eat. On the seventh day you want a chicken fried steak with sausage gravy go for it. This day off can be any day of the week and you can use it for holidays or a special dinner out.

When planning your meals, try to keep in mind your goals as well as your culture and traditions. The goals of Natural Health and Wellness are not to have a world populated by Barbie and Ken with six pack abs and buns of pure iron. It is for you to reach your goals and look and feel your best will staying in balance with the other aspects of your life.

It is importance to write down you meals ahead of eating them. This way you can plan your shopping as well as to know when you may need to rely on a “Fast Bite” meal. (We will get into that shortly)

Today the ____ I will eat:
Breakfast:_________________________________________________________________________
Lunch:____________________________________________________________________________
Snack:____________________________________________________________________________
Dinner:___________________________________________________________________________

Today the ____ I will eat:
Breakfast:_________________________________________________________________________
Lunch:____________________________________________________________________________
Snack:____________________________________________________________________________
Dinner:___________________________________________________________________________

Today the ____ I will eat:
Breakfast:_________________________________________________________________________
Lunch:____________________________________________________________________________
Snack:____________________________________________________________________________
Dinner:___________________________________________________________________________

Today the ____ I will eat:
Breakfast:_________________________________________________________________________
Lunch:____________________________________________________________________________
Snack:____________________________________________________________________________
Dinner:___________________________________________________________________________

Today the ____ I will eat:
Breakfast:_________________________________________________________________________
Lunch:____________________________________________________________________________
Snack:____________________________________________________________________________
Dinner:___________________________________________________________________________
I want to offer a final word on food before we move on and finish this week. I suggest you give thanks or say grace every time you have a meal. Without food we will not live and certainly not prosper. Whether plant or animal you are consuming a former living entity. Please show your respect and say thanks.

Part 2
Your will hear a lot people say the dieting is just about calories in and calories out, I respectfully disagree. Eating is part of our culture, ethnicity, social life, self image and family bonds. How families have a tradition surrounding food or remember a parent buying a special treat just for them. People often take pride in cuisine of their region whether it is gumbo from New Orleans, Tayor’s Porkroll From New Jersey or deep dish pizza from Chicago. These are all good things as they bring us closer as a community and family.

The problem lies when things get out of balance and food substitutes for the family bonds, a sense of security or a tranquilizer. When fond memories of you grandmother’s Christmas cookies on Christmas Eve that you had once a year and were made with love transforms into a daily mass produced plastic wrapped cookie, we have a problem.

The Natural Health and Wellness System has The Simple Diet And Weight Loss Guidebook I do not want you to read it yet, as I want to focus on the emotional part of eating first and lay some ground work for success.

Why do I eat?__________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What are my favorite memories surrounding food?______________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What traditions do I/my family have around food?______________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
How often do I eat out?_____________________
Of times I eat out how many are memorable?_______

Keep a one day diet log. Eat as you normal would and when it is complete review it with what you wrote above.
Part 3 Field Trip

Okay how about we so a little field trip and go to a fast food restaurant. Eat whatever you want (we start eating better week 3). Before you head out go to the fast foods restaurants website and print out there nutritional guide. When you are eating look up what you ate to see what it contains. More importantly, I want you to identify the more healthy items on the menu.

I would like to see you eat each meal with your family around the kitchen table. I know this is not realistic and at times you will eat out for a fast bite. Therefore, lets put together our menu when eating out (not for a memorable the meals but for a fast meal).

Fast Bite 1
Restaurant name:_______________
What I will order:____________________________________________________________
__________________________________________________________________________

Fast Bite 2
Restaurant name:_______________
What I will order:____________________________________________________________
__________________________________________________________________________

Fast Bite 3
Restaurant name:_______________
What I will order:____________________________________________________________
__________________________________________________________________________

Part 4

Why do I eat?__________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What are my favorite memories surrounding food?______________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What traditions do I/my family have around food?______________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

How often do I eat out?_____________________
Of times I eat out how many are memorable?_______

Keep a one day diet log. Eat as you normal would and when it is complete review it with what you wrote above.
Now it is time to start eating healthier. The Simple Diet and Weight Loss Guidebook does not tell you what to eat, or give you a menu to eat this or that. It gives you the tools to make informed decisions based on your preferences. First things first, before you read the book what are your goals and concerns when it comes to diet, are they health based, weight based, pants or dress size, lower cholesterol, more energy?
My goals and concerns related to diet and food are: _______________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
Now it is time to read The Simple Diet and Weight Loss Guidebook, keep your concerns and goals in mind as you read through the guidebook. When you have finished take a nice walk (as you do every day now) and enjoy the world around you.

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