Easy Does It: A Simple Approach to Big Changes
I’m not a medical professional and this article is not meant for someone with underlying health issues. However, if you’re like me and have a little high cholesterol and you’re interested in how to control it with diet, or you’re looking for a positive change in your body composition, give this a try — it worked for me.
I realize that right now things aren’t normal and fresh fruits and vegetables may not be as accessible as they used to be. However, it’s still possible to have a pretty healthy diet. It’s important to be as healthy as you can be no matter what life throws your way.
What Are Good Alternatives?
- Frozen Fruits and Vegetables — They are harvested while they are in-season so they still contain all of their nutrients. Try steaming your vegetables so key nutrients aren’t boiled away.
- Freeze-Dried Fruit — These fruits are harvested at their peak, so they retain all their nutrients and taste delicious.
- Dried Fruit — Just make sure you choose the unsweetened version so you’re not getting added sugar.
- Canned Fruits — You may not view canned fruits as a very healthy option, but they’re just as healthy as fresh. Make sure you choose fruit that is packaged only in the fruit juice and not in light or heavy syrup.
- Canned Vegetables — While they have a higher sodium content than fresh or frozen, low sodium is available. Draining and rinsing canned vegetables prior to cooking is a good option. Doing this will decrease the sodium content. And just like canned fruit, canned vegetables have all the nutrients of fresh.
My Diet
I know that my diet is not perfect, but when I eat this way I feel great. I listen to my body, pay attention to how I feel, and give my body the nutrients it’s craving. This diet was key to getting my cholesterol down and my body in shape. So here is an example of what I eat in a day:
Breakfast: 1 Cup High Fiber Cereal (ex. Fiber 1 or All Bran-dry), 1 Medium Size Orange, One Glass Lemon Water (Fresh Lemon Juice-to taste)
Lunch: 1 Apple, 1 Banana, 1 Cup Plain Cheerios Mixed with 1/2 Cup Raw Walnuts, Water
Supper: Roasted Vegetables (usually Carrots, Mushrooms, Onions, Red Pepper, Sweet Potato, and White Potato w/ EVOO, Salt & Pepper), Small Amount of Lean Meat (ex. Chicken or Fish), Water
I make sure I drink lemon water most days and at least 64 ounces of plain water every day. My eating is pretty much low salt, low cholesterol, low sugar, low dairy, and high fiber.
Some days I eat a big salad for lunch or supper. Some days I eat a lettuce, tomato, onion, and mustard sandwich on 12 grain bread with homemade popcorn for lunch.
I eat lots of fruits and veggies. I do not portion my food except for the meat and I do not calorie count or weigh myself.
Variety is the spice of life. Make sure you mix it up so your diet doesn’t become boring.
Get Creative
Sometimes I get really hungry for foods that aren’t healthy, like pizza. However, I figured out a way to make “healthy” pizza (homemade dough, pizza sauce, and vegan cheese). And when I want cookies, I make these Banana Oatmeal Cookies.
So if you’ve got a craving for something, experiment with ways to make it healthy. That way you can still enjoy some of the foods you miss.
Do What Works for You
You will need to try different things and see what works for you. All you need to ask yourself is “Is this food beneficial for my body?” If the answer is no, don’t eat it.
The Goal
Our goal here is not to be “skinny”, it is to be healthy and strong. Eating nutritious food is vital for being able to complete your workouts to the best of your ability.
Your Impact
Even if they don’t mean to, your family will benefit from the changes in your diet. My family wasn’t necessarily on my eating plan, but they were affected positively by my healthy cooking. If you’re a parent or spouse, don’t underestimate the powerful impact you can have on your family.
You Can Do It!
This is a learning process to figure out your own body. What works for me may not work for you. Remember that there is no failure, just trial and error.
You have the power to become all that you long to be. So don’t give up. You can do it!
