As we are inching our way towards summer, we all start to think about light clothes and summery foods and drink. It’s a time for lighter everything. This may include a lighter you. With the dreary, cold winter days behind us, now is the perfect time to start your new healthy program to look and feel better over the next three months.
Sounds daunting? Well it’s not. Twelve weeks of working on a new you. Four weeks you see the changes, eight weeks your friends and loved ones see the changes, twelve weeks the world celebrates with you.
Let’s start with week 1. That’ always the toughest isn’t it? Where to begin? How to begin? Can I do this?
I coach my clients to start their new path toward their optimal health by revamping their diet. First and foremost you are NOT on a diet. You are changing YOUR diet to one that is full of of fresh, natural foods and plenty of water and exercise tossed in every day.
How you can change your diet is to start with the freshest foods. Go the grocery store, as you walk in you will most likely see the produce section front and center. Very good! This is where you will make the biggest decisions to improve your health. I suggest my clients eat a combination of 9 servings of fruits and vegetables every day. A serving size is 1/2 cup. Not to hard to accomplish. Especially if you start the day with my healthy shake. More on that later. Make a list of your favorite fruits and veggies before you leave for the store. Only purchase produce you will eat, not let rot in the vegetable keepers in your fridge. We’ve all done it; buy so much produce with good intentions and by mid-week most of it is still there starting to go bad just waiting to be thrown out!
Make your healthy changes this week. Start off with adding fresh fruit and vegetables to your diet everyday! I have attached my healthy shake recipe to start your day! If you would like to learn more about this wonderful process, join my PrimeTime Health online program that starts 5/17. It’s a six week, online set of workshops that covers healthy changes to your diet and so much more. Contact me for more info or to register. Better health awaits!
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fruits-and-Vegetables_UCM_302057_Article.jsp#.VwqL2EVlxCI
- 4 ice cubes
- 2-3 tbsps almond milk dairy milk can be substituted
- 2 large leaves romaine lettuce rinsed
- 1/2 stalk celery rinsed
- 1/2 apple chopped
- 1/2 pear chopped
- 1/2-1 banana sliced
- 1/4 cup any melon chopped
- 1/4 cup any fruit of your choice chopped
- 2 tbsps ground flax seed organic if possible
- 2 tsps cinnamon
- 2-4 tbps water depending on the thickness of the shake for your tastes
- 1 tbsp any nut butter optional
- You can enjoy a delicious, nutrient dense breakfast or lunch shake filled with healthy ingredients of your choice. The following recipe includes what I put in my shake. I would suggest adding the ground flax seed for your daily dose of Omega 3 and the cinnamon for flavor and to help with digestion or if you feel a cough coming on. I add a tablespoon of any nut butter for added protein and flavor! You can add 1/2- 1 cup of plain Greek yogurt for more healthy benefits and to satifsy you until your next meal. The main idea here is to use healthy, fresh ingredients YOU like! Place all ingredients in a high speed blender, crush ice, puree and Enjoy!
*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.
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