As we enter the new month of May, I am happy because it is my birthday month and we are that much closer to summer! Lighter foods and clothes will become the theme over the next few months. With a “smaller” wardrobe, we all want to feel and look our best. A healthy diet and lifestyle is the best way to start on that path.
I completely overhauled my diet, eating style and incorporated a daily exercise program over the last year. I am a runner and and last spring I was training for my second half marathon but I was not eating the right types of foods. Since that race in June I have lost approximately 25-30 pounds, I do not weigh myself, and three clothing sizes. I eat fresh, healthy foods and workout every day. I do what makes me feel great and what I will do. My biggest change and what I believe to be the main component in my healthier eating lifestyle is grazing.
I am a grazer. What does that mean? It means you eat multiple meals throughout the day without gorging on any particular meal. You start with a healthy breakfast, for me its a fresh fruit and veg shake (recipe available here on my first blog post), have a healthy snack over the next couple of hours, eat a healthy lunch of your choice, have a snack in a few hours, eat a healthy dinner of your choice and if you are inclined have a light snack of fruit or nuts perhaps an hour or so after dinner. The basis of grazing is to keep your metabolism burning constantly. This includes sleep time. As you feed your body what it needs, it uses the nutrients, vitamins and fiber and elimiates what you don’t. Fat is stored in small quantities to be used for fuel during your workouts. There is no excess fat piling up in your belly or liver. Both places are the danger zones for excess fat from processed foods and simple carbs. I will be discussing the difference between complex and simple carbs in a future blog post. Stay tuned!
A serving is the size of your fist, the actual size of your stomach whether adult or child. By grazing throughout the day, your main meals are smaller and you feel satisfied without feeling full or over stuffed. Your body is working constantly to use the food as fuel and burning fat in this process. You become lean with muscle to fat proportionate.
I like to eat fruits and vegetables in-between meals. Also nuts and nut butters are a great snack on a whole or half piece of whole wheat bread. Have a hard boiled egg if you eat them. Snack on an ounce of cheese. Find the foods and snack you like and you are on the way to a healthy, fitter you.
If you need some help in this process, that’s what I am here for! As a certified health and wellness coach, I can teach you how to eat the right foods, find the right workout for you and how to begin improve your diet. The basis for my health coaching programs is traffic light eating. Contact me to set up a free consultation to see if you want to set up a coaching program or are interested in one of my workshop programs.
For those that opt-in with their email, I will send you free a copy of the traffic light poster. This is a $5 value, and one I use in all my workshops and first coaching sessions.
Here’s a few quick healthy snacks:
Nut butter on apples or celery
Palmful of any type of nut
1-2 ounces of cheese and a slice of whole wheat bread or crackers with only natural ingredients
My “Eat Healthy Package” starts with a pantry makeover and four other services. Check it out under my events page. Good health is waiting for you. Contact me for more information! Have a great week!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Connect with Me!