The Importance of Balance in Optimal Health



Quick Reference to Dr. A’s Habits of Health:

  • Ch 8-12
  • Ch 9 Lists of the best foods in each group
  • Ch 10 Eating plans & 100 calorie fuelings
  • Ch 11-12 Principles of healthy eating for life
  • Living a Longer, Healthier Life Companion Guide: Lessons 9-10

HOH Books

BalanceHealthy Habit of the Week: 

Eat small, balanced meals every 2 – 3 hours

Eating small meals throughout the day is always going to be the healthy way to eat. We get to do that from day 1 with the 5&1 plan, and we learn the habit to continue for life.

What does “balanced” mean? It means protein/carb balanced. Each Medifast meal is perfectly balanced (that is why they are such a great snack for a life of healthy eating on-the-go). So is your lean and green meal.

Balanced meals mean weight loss and weight maintenance. They fill you up, keep you satisfied, and help you lose and then maintain your weight.

Here are some fun things you can try to help make this a life-long habit.

  1. Split your Lean & Green meal. 1/2 a lean and green is a great example of a small balanced meal. Experiment with something and have 2 smaller, balanced meals to get in some good practice!
  2. Track your meals: There are great apps like “My Fitness Pal” that you can plug your food into (and you can scan bar codes!). They will show you how balanced your day is, and if you are on the 5&1 plan, you will see the proof of how balanced your eating really is!
  3. Eat to be “not hungry,” in stead of eating to be “full.” Think about how you feel when you eat. When we eat every 2-3 hours, we don’t need to have a large meal.
  4. Practice sorting: As you come across foods, think about what category they fit in – protein (meat, eggs, dairy, beans, nuts…) or carb (fruit, bread, veggies)?
  5. Look at labels: Turn over your food and look the breakdown. How many carbs? How many grams of protein? If something is mostly carbs, what you you eat with it to balance it? Think of each meal like a scale. How would you balance it out? (bonus – look at the label of a Medifast meal)
  6. Balance others: Next time you make a meal for someone else, make it balanced. Or when you are out to eat, look at the meals around you – are others practicing this habit of health?

Even better?

  • Make your balanced choices from “low-glycemic” foods. They are even healthier, keep your blood sugars balanced, keep you more full for longer and keep the fat storage away. For instance, when eating low-gycemic, did you know strawberries are a much better choice than bananas? See Ch 9 of Dr. A’s book to learn more.




About leisatwatkins

In May 2011, I hit an all time low in my life and an all time high in my weight. I was 199 pounds and the idea of hitting 200 scared me. I had tried every known diet, HCG, Weight Watchers, Jenny Craig, Atkins, the grapefruit diet. I'd even tried Phen-phen when I was younger and Dexatrim before that. While I'd lose a little weight, I would always gain it back and then more. I knew the yo-yo dieting was not healthy for my body and it was definitely wreaking havoc on my mental wellness. I didn't know what to do and I was looking into taking drastic surgical measures to lose weight. That's when a friend of mine told me his story about losing over 200 pounds without pills, surgery, or starving himself. Not only did he lose the weight, but he kept it off. What did I have to lose? I asked him to share the secret with me. Now, only six short months later, I weigh 140 lbs and am working on losing 5 more. That will put me back to my weight that I was in HS, college, and before I had children. And I've done it with my friend's help as my Health Coach, without starving or even exercising, although I love to walk everyday. I haven't felt hungry at all in this process. How many "diets" can say that? I feel fantastic! I've felt great since the first week on this program. Let me be very clear about this. This is NOT a diet. This is not something you do for a little while, lose the weight, then go back to your old eating habits. This program is a life changing plan to help you eat healthier, make food choices that are tailored to your body, and bring you to a state of optimal physical health. If like me, you are tired of diets that don't work, then let me show you a life style plan that does.

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