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The Do’s for a Healthy Body Weight (My Weekly Healthy Living)

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THREE Full Months in Lockdown due to Corona Virus, going from empty store shelves to eating Junk and drinking wine every now on top of Closed Gyms and Parks.

What Can I Say! Too many poor eating habits happened in between but Thank GOD!!.. It’s almost over and back on the road of normalcy. It’s NOW time to start eating right and exercising to put our bodies back in shape and resume a healthy living.

An article on Healthline.com explains some of the healthy diets that are scientifically proven to be effective.

Low-carb, Whole food Diet: Studies indicate that low-carb diets result in weight loss and improved general health. It includes eating Meat, fish, eggs, vegetables, and natural fats (butter). What to Avoid: Sugar and starchy foods (pasta, bread, rice, beans and potatoes).

Mediterranean diet: A heart-healthy eating plan with vegetables, fruits, herbs, beans,  nuts and whole grains with reasonable amounts of dairy, poultry and eggs.

Paleo Diet:   This includes meat, fish, vegetables, fruits, nuts, eggs, seeds, healthy fats and oils while avoiding processed foods, sugar, artificial sweeteners, soft drinks, grains, dairy products, leguminous plants, vegetable oils, and fats.

Vegan Diet: Eliminates all animal products like meat, eggs, and dairy.

A healthy eating plan that helps you achieve a healthy body weight comprises of a variety of foods you may not have considered. Here is how I have been integrating these healthy diets into my weekly routine.

MORNING PREP

My day starts around 7:15 am on the week days with work at 8am.  I have been jogging each morning ( 5 or 6 days a week ) for 30 minutes which is roughly 3.27 miles, drinking lots of water during the day and eating lots of fruits.

Breakfast

Between 8am and 9am, I usually have 1 small red apple with 1 spoon of peanut butter. First “meal” is at 10am and depending on the day it might be;

  • Black coffee, no sugar and toast, with an egg and spinach
  • On a day when I’m not so hungry, I will have black coffee with 1 toast of bread and peanut butter.
  • I love Oat meal, which is another option ( I add chopped up apple , cinnamon with no sugar)
Oatmeal
Coffee

Cheat days( Breakfast)

Usually Saturday and Sunday and that will be coffee with Creamer and an egg sandwich.

Lunch

Lunch is between 1pm and 2pm on working days but it could be later during the weekends.

Wendy’s Apple Pecan

I can’t tell you how much I love this Salad.  Yes it is 570 calories for a Full (Large) salad but it’s tasty and it’s enough for both Lunch and Dinner which is basically 280 calories per meal (grilled chicken, roasted pecans, green apple slices, dried cranberries, blue cheese and mixed salads)

Tuna Salad

Occasionally, I will have Tuna salad for Lunch in place of chicken. Ingredients are; chopped lettuce, Tuna with chopped red onions, chopped celery, Hellmann’s Light Mayonnaise, mixed fruits (raisins, sunflower seeds, pumpkin seeds, almonds, and walnuts).

Snacks

Snack: Sometimes I drink another cup of coffee around 3pm or have a fruit snack (apple, mango or banana) around this time.

Apples

Dinner

I have a caesar salad (romaine lettuce and croutons dressed with lemon juice, olive oil, egg, Worcestershire sauce, anchovies, garlic, Dijon mustard, Parmesan cheese, and black pepper) between 7:30pm and 8pm.  Sometimes oven baked Fish (Salmon) with Vegetables (spinach and corn or chicken) with Vegetables (Broccoli, lettuce with onions or Spinach). I have some teas before I go to bed for a goodnight sleep.

Cheat days

Dinner on the weekends: Is anything I feel like eating along with a glass of red/white wine.

fish4

So, This is what I have been practicing to live healthy with a goal of maintaining 130lbs.  However, I am not straining my body and putting so much pressure on the body as  I want this to continually be part of my lifestyle moving forward. Here is a link to banner health for what your ideal weight should be between depending on your height and age.

Take care  ~

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