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Melanie Hanni your Independent Natures Sunshine Health Consultant

My Healthy Eating Tips

Don’t become overwhelmed with being overweight, choose 1 or more of these tips, accomplish it for a week, then add another, master it, before you know it you will have formed new habits that will not only change your weight but your whole life.

1.   Make the mental decision “I want to lose 20 pounds”, then if necessary go for another 20.

2.   Weigh, measure, and accept full responsibility for your current situation

3.   Begin Positive Affirmations and journal – weigh once a week – measure inches once a week also, many times you will see inches lost before pounds.

4.   The first two days are hardest, many times I end up with a terrible sugar with drawl headache, to help prevent this I eat a ¼ piece of fruit every hour as needed, this helps keep my blood sugar from dropping, then eat all the lean protein and fresh veggies you want.   (first two days only)

5.   Use a medium dinner plate instead of a large one; thus giving you the satisfaction of having and seeing a full plate.

6.   Drink no less than 8 cups of water daily – drinking 1-2 cups 15 minutes before eating.  Water helps with the dreaded C word that No one wants to talk about.  Constipation.

7.   Eat two servings of fruit daily – usually for your snacks with a string cheese or 10 almonds, follow instructions above for the first two days.

8.   Eat 3 meals and 2 snacks daily, meals around 300 calories each, snacks around 150 – 200 – for men the calories will increase

9.   2 Tbsp. of natural fat daily – olive oil, peanut butter, ranch dressing, Italian dressing, butter.  I never use man made sources of fat such as margarine or shortening.

10.  Eat all the fresh and steamed vegetables you can, this is what will keep you filled up and satisfied.  Learn to love veggies.  “I am loving all veggies now” repeat

11.  Never eat more than 30 grams of wholegrain carbohydrates matched with 15 grams of protein at one meal – you may need to get you a food calorie carb guide, avoid the 5 whites, white flour, white sugar, white rice, white bread, white pasta, they contain very little fiber.  Choose grains with at least 3 or more grams of fiber, this includes your starchy vegetables such as potatoes, corn, green peas.  Read the labels.

12.  Have 2 – whole grains carbohydrates daily, no carb past your afternoon snack, this is the secret only lean protein and veggies for dinner, remember fiber and weight loss go hand in hand.  Fiber is very interesting it helps with diarrhea and constipation.

13.  Stop eating all food and water by 6 or 7 p.m. at the latest.   Water any later means middle of the night potty trips.

14.  This has to be one of best tips for me,  I floss and brush my teeth as soon as I have finished eating my last meal at 6 p.m, this prevents me from snacking.  Find an alternate activity to keep from falling into your late night snacking habit, I love reading self improvement books.

15.  If your body is telling you its truly hungry, listen, an extra 200 calories will not mess you up, you can always have more lean protein and veggies.

16.  Exercise at least 5 – 7 times a week, twice a day preferably; walking is excellent, use some small weights doing a few arm lifts up and down and to the sides will help build your upper muscles.  The mental health benefits of exercise, I have proved time and time again, it does more for depression and anxiety than anything else.  Exercise is funny to, you think your so tired you can’t possibly do it, once you begin it takes about a week, for the body to adjust and have energy instead of feeling tired, “I am exercising and eating right now” repeat

17.  Self positive talk – use affirmations daily – talk with your buddy – make a written plan, you are worth it.  Look in the mirror tell yourself everything you want to see in the future as if it has already happened.   I am beautiful, I am thin, I am exercising and eating right and so on.

18.  Go out to eat at your favorite restaurant once a month, splurge even on dessert, eat slow and only till full, then get right back on track your next meal, this gives your metabolism a jump start, especially if you have reached a plateau.  Many times I have lost weight the next day after doing this.  I am in control of my eating

19.  Eat quality lean protein – 3 oz. is about the size of a deck of cards, have 3 oz. with each meal and about 1 ½ oz. with each snack.  Use processed meats sparingly.  One tsp. of butter can stir fry a chicken breast with veggies.

20.  We need about 30 grams of fiber daily, most of us are only getting half that.  Sometimes changing our eating can cause digestive issues take the Health Analyzer to determine if you need extra supplements.  Natural Health Supplements I use on my plan are Psyllium hull capsules - extra fiber, take with a meal and no other supplements one hour before or after the fiber capsules, or they pass through you with no benefit.   B-complex daily – for extra energy, Super Supplemental - daily vitamins, Chromium GTF - naturally helps curb my appetite.

21.   Savor the taste of delicious food, Eat slowly, and chew your food well, give your body a chance to let you know when it’s full.

22.  If you’re having a casserole of some kind for your main dish, have 1 level cup, I count it as one of my carbs for the day, have extra protein and plenty of steamed veggies.   If your having spaghetti, put your low fat meat sauce over vegetable spaghetti, green beans, or stir fry, then sprinkle with Parmesan cheese, it is delicious.

23.  Have a healthy treat once in awhile, such as sliced strawberries with ¼ c. vanilla yogurt on top and 1 square of graham cracker crushed on top or 1 Tbsp. toasted almonds or coconut on top.

24.  Email me for the tracking chart I use on my plan.  I hang it inside my cupboard door and mark it each time I eat or drink.

25.  Eat daily: about 3 oz. lean protein or dried beans at each meal, and about 1 – 1 ½ oz. at each snack, eat 2 high fiber bread carbohydrate servings daily before afternoon snack, eat 2 fruit servings daily, eat two low fat dairy servings daily, eat 2 Tbsp. fat daily or ¼ c. raw almonds, eat all the raw and steamed veggies you can to stay full.  Drink at least 8 cups of water daily.  “I am loving all veggies now”, repeat

If you have tips that work for you, please share with all of us, together we can be our healthy weight.

One Step More
A hill is not too hard to climb,
Taken one step at a time.
One step is not too much to take,
One try is not too much to make,
One step, one try, one song, one smile
Will shortly stretch into a mile,
And everything worthwhile was done
By small steps taken one by one.
To reach the goal you started for,
Take one step more…..take one step more.

With an attitude of gratitude, the future is as bright as my faith

Healthy Weight is the first step to Living the American Dream, then you can focus on Healthy Finances

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What is Autism? Proudly serving the autism community for 10 years.

Our primary goal is to promote awareness and support families affected by autism spectrum disorders. We are committed to funding organizations that provide direct services, family support grants, education, advocacy and recreational opportunities with the purpose of improving the quality of life for individuals with autism and their families.    Austism Speaks to us all.

Tips – Laughter can be the BEST Medicine

Improve your health with a good belly laugh….benefits include:

*  Reduces Stress

*  Lowers blood pressure

*  Elevates mood

*  Boosts immune system

*  Improves brain functions

*  Protects your heart

*  Connects you to others

*  Fosters instant relaxation

*  Makes you feel good

Laughter can be a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles.  It massages abdominal organs, tones intestinal functioning, and strengthens the muscles that hold the abdominal organs in place.  Not only will your midsection get a workout, it can benefit digestion and absorption functioning, too.  It is estimated that hearty laughter can burn calories equivalent to several minutes on a rowing machine or exercise bike.  www.nationalwellness.org

Life is Full of Smiles then the Bills Come – Debt FREE – Stress Relief