I have decided to take my knowledge and use it in the most practical sense. I see so many nutrition books and so many people who believe in order to be fit they need to take a whole lot of vitamins and Food supplements, but I believe that the best way to be healthy is with attention to the details of your life. These details include exercise, stress management, spiritual attentiveness, mental attitude, and particular attention to nutrition.
So, as I toy around with writing a book about real food in the prevention and control of chronic illnesses, I am going to give you a sneak preview into little tidbits of my real food, real life plan… For the next 10 days, I am going to give you a daily plan to follow to change your life.
Try it, and let me know if you feel better, if you have lost weight, if you have more energy… and that will give me an idea of which direction to take in my career path and in completion of this cookbook and the “how to” book if needed… There is no cost to you, and you will reap the benefits.
Your first step is to take an inventory of what you are currently eating and whether or not you are exercising enough and take small steps each day to change that. Each day will include ideas for eating healthy food, exercise, meditation, and ridding yourself of one habit per day.
Day 1- Eating Plan:
Two eggs and one egg white scrambled with spinach, red and green peppers, and onion plus 1-2 cups of melon chunks, optional whole wheat toast and/or English muffin, served with hot green tea and a glass of water with lemon.
Grilled chicken breast served with one cup of whole grain pasta (rigatoni or penne) tossed with steamed broccoli, chopped fresh tomatoes, olive oil, Ms. Dash, garlic, and/or Italian seasonings
Mixed green salad with carrots, cucumbers, radishes, red onion, and avocado with oil and vinegar dressing (Balsamic or Italian)
Optional restaurant choice – 10-12 pieces of sushi roll like California roll, small miso soup and salad, green tea, edamame, and orange
Season a 4 oz. center-cut boneless pork chop with black pepper, Ms. Dash, and thyme. Cook in heated olive oil, flipping often, until done. Remove pork, add 2 Tbsp. each of balsamic vinegar and chicken broth to pan, boil until thick. Serve pork with sauce and a side of cooked barley, couscous, or brown rice and a cup of steamed veggies (green beans, broocoli, cauliflower, and carrots, or squash).
You can add one to two snacks, such as one at midmorning and one midafternoon. Snack ideas include:
15 almonds; yogurt with fresh berries; 5 olives, 1 oz. cheese, and whole grain crackers; 1 cup of vegetable soup with crackers
If you are already exercising and particularly with intense workouts, adjust your food intake accordingly so you have the energy to fuel those workouts and not be ravenously hungry later.
Day One Exercise Plan: Ease into it…
Today your goal is to get moving, but also to get your mind in the right place.
The night before, go to bed early so that you can set your alarm 30 minutes to an hour earlier, and start your day with exercise. This should include at least 30 minutes of something… It could be a brisk 30 minute walk with the dogs, 30 minutes of yoga, 15 minutes of weights with 15 minutes on a treadmill or stationary bike, a 30 minute run… the goal here is to start making time for exercise first thing in the morning before you get bogged down with daily responsibilities.
Use part of your lunch break for a walk or workout if you have time.
At night, after the kids are in bed, and you are probably just playing on FB, take the time to stretch and do some core strengthening like Pilates or ball exercises, crunches, and then, just before retiring, try this meditation for 3 to 5 minutes to start, longer if you can. Sit cross-legged on a yoga or exercise mat, light a candle and sit it on the floor in front of you.
Allow your mind to clear completely (this takes lots of practice). Each time that a thought distracts you, bring your eyes and your mental focus back to the candle. Close your eyes and envision only the candle. Focus on your breath, inhaling slowly for 3 seconds, exhaling slowly for 6 seconds. Do this for as long as you can, preferably until you have cleared your mind and can head toward a good night’s rest.
Spiritual Practice: Read from the Bible or the Dalai Lama’s Little Book of Wisdom, or the Parallel Sayings of Jesus and Buddha first thing in the morning and just before retiring.
Day One Bad Habit to Break: Sodas (carry a water bottle with you)
There will be more to come as I develop recipes and specifics for you particular goals. Live well!