SPRING & SUMMER ARE THE TIME TO
GET BACK TO YOUR DIET & EXERCISE PROGRAMS
It is very difficult to get back to good healthy habits,
once we have gone off of our eating & exercise programs.
The US weather is warming up,
so exercising outdoors will be easier than in the winter.
♦♦♦♦♦
WHAT NOT TO DO
Don’t go on a fad diet because about 95% of people that diet
gain it all back or more within a few years.
- When you go on a diet or an eating plan, are you omitting certain foods that you need as
major nutrients such as
1. Dietary fiber
2. Unrefined carbs
3. Vitamins, minerals & protective phytochemicals - Is your diet balanced?
1. Do you have a dietary intake daily that has just enough lean protein & healthy fats
but is high enough in unrefined carbs?
2. Is the weight that you are losing, fat weight or water & muscle weight which is unhealthy weight?
THE 2 BEST EATING PLANS
The DASH DIET
(Dietary Approach to Stop Hypertension)
- It’s rich in fruits, vegetables, whole grains, & low-fat dairy foods; includes meat, fish, poultry, nuts, & beans
- It’s limited in sugar-sweetened foods & beverages, red meat & added fats
THE MEDITERANEAN DIET
- It is a diet pattern of Greece, Southern Italy & Spain that includes
A. Proportionally high consumption of olive oil, legumes, unrefined cereals, fruits & vegetables
B. Moderate to high consumption of fish
C. Moderate consumption of dairy products (mostly as cheese and yogurt)
D. Moderate wine consumption
E. Low consumption of meat & meat products
PORTION CONTROL
No matter which diet you choose, you still have to have portion control
WE ALL MAKE MISTAKES
- We are all human
- We all have to make choices daily & sometimes we make mistakes
1. Don’t give up on your diet because you’ve made a mistake
2. Don’t make impossible demands on yourself or you’ll end up unhappy because you can’t
reach the levels that you have made for yourself
A. Don’t decide to skip meals
B. Don’t go on a juice fast
C. Don’t go on a detox diet
D. Don’t run more than you usually do
E. It was just a mistake so instead, you need to get back on track
SUCCESSFUL DIETERS
- Solicit Help
1. They look for diet & exercise buddies & they are verbal about what they are doing
2. They share their progress with their family & friends
- They pay attention to what they are doing
1. The one thing all weight loss experts agree on is that planning & tracking your food &
exercise is an invaluable tool
2. They understand what a portion is, either by measuring or eyeballing & those portions
are kept under control without feeling deprived
3. They make weight loss a positive experience
A. They are optimistic & have positive affirmations about their new way of life which will
only bring greater & better success
B. They enjoy what they are doing & reap the fantastic benefits of living a healthier &
longer life
4. They make gradual changes
A. They know that this is no instant fix
B. They know that permanent change is gradual & it is a process
C. Too much, too soon is doomed to be a failure so they take one step at a time
5. They are realistic
A. They know that we are all human beings & we all make mistakes
B. They do their best & when things go wrong, they go back to their program
C. Each mistake should be another step to success
♦♦♦♦♦
Diet Directory I Exercise Directory
♦♦♦♦♦
Copyright © 2012 -2018 KosherWoman.com
All rights reserved