Healthy Eating: Breakfast, Lunch, and Dinner!

I have been wanting to help others discover how to lose weight and keep it off, therefore I am going to give you an example of a typical day of eating, exercising and relaxing.
I will explain my routine of a typical day that helps me to stay healthy. It is a holistic; mind, body and soul way of helping myself to stay healthier.
Morning rise: 7am
Breakfast: Oatmeal ( 1/2 cup of oats and 1/4 cup of dried fruit) instead of milk, 1/2 cup of almond milk, I cup of coffee with almond milk. Toast: 1 slice rye with jelly
Snack: 10 am  Shake: 1 cup soy milk with 3 scoops soy protein powder and 1 teaspoon unsweetened cocoa powder, 1/2 banana and 4 ice cubes. Blend until frosty!
Lunch:  noon:  Veggie burger made with soy protein and a black bean mix. Salad with 1 tsp balsamic vinegar and 1 tsp olive oil.
Snack: 2pm  1 slice rye bread with peanut butter ( natural, low sugar)
Dinner: 5:30pm Grilled butternut squash ( 1 cup). Lettuce salad with tomatoes and cucumbers, ( 1 tsp balsamic vinegar, 1 tsp olive oil and crushed garlic clove)
1/2 cup whole wheat pasta with above dressing, artichoke hearts, black olives and sun dried tomatoes.
 I eat 5 times a day
If I am still hungry at night ( before 8pm, I eat 1 cup popcorn, no butter) Single serving: 100 calorie packsHealthy Exercise: I try to do something 3 times a day.  For example:
I go for a brisk walk in the AM, ride my bike ( weather permitting) in the PM and go to the gym (on most days)
It sounds like a lot of exercise, but you only need to do 1/2 hour spurt, and it is important to do a variety of things. Do more that just walking- you need to change it up!!
Healthy Soul: I try to meditate, go to yoga class or do a meditative walk every day. This one has been more difficult for me. If I cannot do all of the above- I try to at least read some inspirational literature that helps me to be centered and balanced for the day. When you go to the supermarket or other stores, try to pick up some literature that may be inspirational or on topics of exercise/dance/yoga- it can really perk up your day!!
Relaxation: Take time each day to relax your mind. Read the paper, watch some TV, but do not over do it with the TV/computer.
Try some relaxation exercises such as deep breathing techniques where you slow down your breathe or yoga poses where you stay in the pose for a few minutes. This really helps with relaxation.
Drink some herbal tea. Try the different varieties such as Camamile.
If you want something sweet, try peppermint candy, it can help you to relax.
Go to be early- this one is hard for me! I believe in early to bed and early to rise, but sometimes I get stuck blogging!!
Try to go to bed around 10pm. The time before midnight is supposed to be the best rest that you get!
Good luck!

Relaxation is always more pleasant when you are around nature.
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5 Responses to “Healthy Eating: Breakfast, Lunch, and Dinner!”

  1. Sarah says:

    >I completely agree with this! I wish I knew how to believe in myself better. I like your blog! Thanks for writing! 🙂

  2. Sandra Hinz says:

    I too believe if you eat well you will feel well. If you eat or drink things that make you bloated or retain water and fat you won’t feel good and you will gain weight. Eating six times a day and adding more water helps, also eating more fruits and vegetables.

    • doris says:

      Thank You Sandy. I agree. Eating good things makes you feel good~~ lots of fruits and veggies can be filling and low in calories! I love eating good foods filled with vitamins and minerals. Thanks for the comment.

  3. Caitlin Wilkey says:

    I agree with the eat 5 small meals a day if you can stick to it you wont snack as much but if you still feel hungry i would just eat veggies. I have done this method in weight loss and it did work but my schedule now is so crazy working overnights my body always tells me im hungy not full because im not sure when to eat.

    • doris says:

      I eat a lot of veggies when I am hungry. They are usually my snacks if I feel hungry between meals. In the wintertime, I make a low calorie soup, a big pot that I put in the refrigerator. I make it with some low sodium V-8 juice, put in a lot of vegetables and simmer. Sometimes I add some cubed sweet potatoes and grains like quinoa to the soup to make it more filling. I get hungry a lot too! The soup helps, and I don’t feel guilty about too many calories because veggie soup does not have many calories.

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