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Detailed Nutrition Plan for a Healthy and Fit 2015

by Dana Yarn, RDLD

Plan for a Healthy and Fit 2015A New Year's Resolution to lose weight and be more healthy sounds great, but besides dieting and working out more there are intricate small steps can you take to achieve long term results.  New Year's resolutions without a detailed plan only last a short period of time.  This is why health clubs have an influx of attendance in January and then it dies down towards Valentine's Day. Will power can only last so long and lack of results can make that will power fade even faster.  Incorporate all of the below strategies into your daily routine and you will soon develop habits that will provide you with the long term results you are looking for.

Increase consumption of fruits and vegetables.  We all know that we need to eat more vegetables but we simply do not do it.  Aim to have at least 9 servings daily with more vegetables then fruit.  Fibrous vegetables should be the focus, including spinach, kale, bell peppers, mushrooms, onions, etc. and the darker the fruit the lower it tends to be in sugar including dark berries, grapes, pomegranates, etc. Throw vegetables like spinach and carrots into a daily protein smoothie, have a large salad for either lunch or dinner daily, throw a couple of servings of vegetables like mushrooms or spinach into your eggs at breakfast, and make sure you wash and chop them as soon as you get home from the store so you can grab them and go. 

Log food daily.  This can be an eye opening experience, we tend to think we are eating less then we actually do. That "healthy" grilled chicken salad from your local fast food spot is maybe 300-500 calories in your mind but with the dressing and the crunchy toppings some of those salads can add up to be over 1000 calories, sabotaging your weight loss efforts without you even realizing it.  Log your food to keep up with consuming adequate protein, carbohydrates, fat, sodium and fiber daily.  An active person should consuming a minimum of 1200 calories per day, depending on metabolism and activity level they will probably need more than that.  Everyone should try to keep daily sodium under 2500mg, and daily fiber over 25g per day. 

Drink half of your body weight in ounces of water daily.  Water is our body's main nutrient transport system, it provides energy, and naturally detoxifies organs and skin while also suppressing appetite.  Dehydration will result in poor exercise performance and sub optimal metabolism. Water will lean you out fast, drink up!

Take a multi-vitamin supplement daily.  A multi-vitamin acts as an insurance policy preventing nutrient deficiencies giving the body nutrients that may be lacking in our current food supply and increasing the immune system and overall metabolism.

Plan meals and snacks ahead of time.  If you fail to plan you have planned to fail.  There is nothing worse than having the intension and will to eat healthy and getting stuck in a situation without any healthy options.  Try to pack your lunch or plan where you are going to get something healthy during the day, lay out a weekly dinner menu that will keep your family on track with healthy and balanced meals and out of the drive through lane. 

Look at your healthy changes as long term lifestyle changes.  Do not put an end point to your new habits.  Yes, losing weight is more difficult than maintaining it but you will still need to maintain your healthy habits if you want to keep it off long term.  Yo-yo dieting is rough on the metabolism and over time makes it more difficult to lose weight after years of yo-yo dieting. 

Plan out treat meals and snacks.  If you say that you are never going to have a treat again until you reach your goal you are lying to yourself.  If you plan out a controlled portion of a daily piece or 2 of dark chocolate, a Greek yogurt ice cream bar, a homemade unrefined cookie, corn chips and salsa, glass of wine, etc. you will not feel disappointed in yourself because you fit it into your food log and you have something to look forward to daily.   Avoid feeling deprived, this will keep you on track. 

Reward yourself with each milestone.  Decide on a non-food reward for each healthy milestone you reach.  Get a pedicure, buy a new outfit, new workout gear, go on a long weekend trip, etc.

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