When people hear diet and exercise they usually think—been there, done that, why bother? They feel overwhelmed, discouraged, frustrated. That it’s a race they’ll never finish. Maybe they think it’s a commitment they don’t have time for, or they’ll never see results, or the results won’t last, or it’ll cost too much, or someone is trying to sell them the latest gimmick, etc.
I just watched a short video by Tony Horton, a fitness and nutritionist expert from Beachbody. And someone asked him, what is the ONE food we should avoid?
He thought a moment and said, processed meats like hotdogs or sausages. Or packaged cakes and high sugar snacks. Then he said, forget that. Focus on eating ONE GOOD SALAD A DAY. Not just a little lettuce with a couple pieces of tomato and loaded with fatty/sugary dressing, but a salad with a variety of ingredients and go light on the dressing. Try adding different things so you don’t get bored.
*Sliced avocado, strawberries, dried cranberries, mushrooms, red peppers, cucumbers, mango, garbanzo beans, carrots, Greek olives, Feta cheese, onions, fennel, fresh basil and/or other herbs, cubed mozzarella, mandarin oranges, kiwi slices, chopped walnuts, bean sprouts, etc. What do you like to add to your salad?
That made me think. ONE good salad a day. ONE change a day toward good health and looking better. That's not too overwhelming.
Make ONE change in your eating habits. Cut back on the unhealthy stuff—you know what they are, and replace them with something healthy. Instead of a donut or giant bagel, try Greek yogurt with fresh fruit for breakfast for mid-morning break. Try water with lemon instead of soda. Instead of an huge, fatting lunch, try a healthy salad. Or add a salad at every dinner and omit ONE unhealthy item french fries, soda (even diet), pastries, etc. Not that you'll never have them ever again, just not every day.
Exercise ONE more day a week. Take a walk during your lunch break or after dinner or go to the gym. No gym membership? Use a workout DVD at home. Beachbody has a number of excellent choices with nutritional meal suggestions that come with each set. I also drink ONE Shakeology shake a day and I have since August. I’m down to the weight I was in my 20s and feel great. Not into shakes? That’s fine, then try to make ONE other healthy change in your lifestyle NOW. Find what works for you. Small consistent changes will give results. Results don't happen over night. One change will eventually turn into a new healthy habit.
Here’s a salad recipe to try. We have this one for dinner. The peanut dressing does have some calories. Don't need a lot for the flavor. But if you opt for a lower cal. dressing, try a lite vinaigrette instead.
Recipe: Thai Steak Salad w/ Peanut Dressing (serves 4)
Peanut Dressing (to follow)
6 cups washed mixed greens
2 ripe mangos, peeled, pitted, sliced
2 cups bean sprouts, rinsed/drained
2 med. Tomatoes, cut into wedges
1 med. Cucumber, sliced
½ lb. thin-cut sirloin tip steak (sandwich steak)
½ tsp. ground red pepper or curry powder
1. Prepare Peanut dressing, set aside.
2. Arrange greens, mango slices, bean sprouts, tomatoes and cucumbers on four plates.
3. Season steak with red pepper. Grill or broil 4-6 minutes, until desired doneness, turning halfway through grilling time. Cut steak into thin strips on cutting board.
4. Arrange steak on top of salad. Serve with dressing, garnish with cilantro.
¾ cup creamy peanut butter
½ cup plus 2 Tablespoons water
3 T. rice vinegar
2 T. light soy sauce
2 T. molasses
1 T. anchovy paste (optional)
2 T. chopped cilantro
2 T. chopped green onion
½ tsp. ground red pepper.
Combine peanut butter, water, vinegar, soy sauce, molasses in medium bowl with wire whisk until smooth. Stir in cilantro, green onion and red pepper. (makes 2 cups)