Tag Archives: diet and lifestyle changes

Get Your Patriotic On!

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Fourth of July means friends, fun, food and fireworks. It can also mean fat increase if you are not careful.

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Here are some healthy tips to keep you enjoying the holiday without penalizing your waistline.

1. Continue to practice your healthy eating habits on the picnic day. Do not skip meals or save calories for the “big meal”. That sets you up to overeat!!!

2. If going to a party or picnic, offer to bring an appetizer and side dish. That way you can guarantee there will be healthy choices for you.

3. Be watchful of your portions and choose NOT to have the dessert!! Instead, maybe bring a box of sugar free popcicles to share with the crowd or have a cup of coffee instead!

4. Make sure that you do not slack off from your daily exercise routine the day of the picnic. Try adding 10 or 15-minute brisk walks twice that day with available family members or the partygoers. Plan active activities such as croquet, bike riding, or taking a hike instead of sitting around and talking or watching TV.

5. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing.

6. Stay away from high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices. All of these indulgences will kick you out of fat burning stage and you’ll have to start over (in a sense).

7 Make sure to have a healthy meal before going to the picnic. That way you won’t be tempted to overeat because you’ll have already fueled your body… ALWAYS plan ahead.

8. At the picnic, choose healthy foods and fill a 9 inch or salad plate. Stay away from the chips and bread and corn and don’t go back for seconds.

9. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts!!

10. Remember to eat slowly, which will help you to eat less and feel full and satisfied.

11. During holiday weekends, make your goal to maintain your weight and not to gain any!

12. Be positive. Don’t let your weight and cravings take control of you.

13. Holiday traveling… don’t forget to pack your convenient healthy meals! Put small meals in zip lock bags and use them to cushion around items in your suitcase. Also bring a cooler full of fresh vegetables and water.

14. Remember the reason for the season and focus on ‘fellowship’ and not on ‘food’!

15. Habits are habit forming… People form habits but habits transform people! Let’s Take Shape for Life! Let’s transform our thinking to become choosy about what we eat. Let’s make it a habit to select healthy foods and plan to integrate healthy foods as part of our ‘prescription for life’!

Have a Happy and Healthy Summer Picnic Season!!!!

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Day 29: 30 Days of Hope

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This adorable mom and daughter started our health program in June 2013 and lost 97 lbs! They are ready for this summer and look at them now. Don’t they both look amazing?

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Day 28: 30 Days of Hope

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Meet Dawn:  “I’m not done yet but I have lost over a hundred pounds so far. I’m feeling so much better! I’m able to do so many more things now that I could not do before. I am also very blessed to be able to help others reach their goals as well. I LOVE the results I have seen on this program! I recently had blood work done and found that my cholesterol and triglycerides are in perfect order now too! Yay for non scale victories. I plan on busting it this next onto to have strong finish for my 12 month mark on my journey to optimal health!”

Dawn

Day 27: 30 Days of Hope

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This is Don. He is a police officer in Riverton, UT and found that his excess weight was causing problems on the job. He lost 60 lbs and is back in the best shape to do his job and protect his community.

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Day 25: 30 Days of Hope

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Here is MIchele’s story:
“I have been overweight my whole life. I have been on A LOT of diets but yet I found myself still struggling with my weight. I work full time and I have two small children. My life is busy and I had little time to take care of myself… or so I thought. I was introduced to this program and it has changed my life! I have lost 65 pounds on this program with the help of my health coach! I have gone from an embarrassing size 18 to a fabulous size 6! Woohoo! I now have the energy and confidence I have dreamed of… that is why I am now helping others get healthy!”

Michele

Day 23: 30 Days of Hope

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Meet Laura and here is her story: “I lost 40 pounds in 4-1/2 months, and went from a BMI of 33 to 27! Before finding this program I found every diet I tried worked but with a lot of effort, and I was often hungry. I have been thrilled with this program, and have found that it encourages me to eat frequently, which really works for me. I am still working on the last 10 pounds, but I know that with my healthy habits it will happen. I think I have really achieved a balance of good choices. The program really works!”

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Day 22: 30 Days of Hope

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This is Linda and she has an amazing story. Here is her story. “This before picture is what started it all. I looked in the mirror every day of my life but did not “see” myself as I was. I was always much slimmer looking in my mind than I really was. When I saw this picture, it was my “aha” moment. I could not believe I really looked like that! I have been on medicine for high blood pressure and cholesterol and I had been seriously worried that I might get diabetes. My husband is a diabetic and I know the problems associated with that and I did not want any part of them. I would check my fasting blood sugar periodically and it was starting to creep up.When I heard about this program, I decided to try it; I am no stranger to dieting as I have tried them all, so I was not all that confident that this plan would be any different. But I am excited to tell you that in 10 months I have lost 71 pounds and am still on my journey. I am a firm believer in this plan and have had success not only in weight loss, but as a result of weight loss, my doctor has reduced both medications in half and my fasting blood sugar is not a problem.  It is the best program ever!”

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