So, whenever you are trying to attain a goal, you need a plan, right. I know what is good and bad for me, but it is important for me to write down my plan for eliminating what is bad and adding what is good for me. I know that I don’t intuitively eat a healthy, balanced diet, which is why I need a plan. So here’s my plan:

Cut the crap:

• Cut out all things fried (I never said this was going to be easy!)

• Cut out everything shrink-wrapped/packaged except for minibags of nuts or boxes of raisins, lean cuisine or similar frozen meals (1 per day max), pre-portioned bags of turkey jerky, wholegrain or whole wheat bread or crackers (1 serving per day max)

• Cut out all desserts except fresh fruit, frozen bananas, or sugar-free jello

• Cut out all processed sugar and all white flour

• Cut coffee down to 3 cups per day with goal of zero

• Cut diet soda down to 3 cans a day with goal of zero

• Cut out butter/margarine and replace it with cooking spray

• Cut use of condiments/dips to maximum of 5 very small servings per day:

1 Tbsp ketchup, mustard or BBQ sauce
1 Tbsp low cal salad dressing
1 Tbsp peanut butter
1 Tbsp low fat Miracle Whip
1 Tbsp light soy sauce
1 Tbsp pure maple syrup
1 Tbsp balsamic vinegar
1 Tbsp non-fat sour cream
1 Tbsp guacamole
2 Tbsp salsa
2 Tbsp tabouille
2 Tbsp sugar-free jelly
1 Squirt Lite Whipped Cream

• Cut the guilt - if I slip up and have a piece of birthday cake - I am going to make a conscious decision to do that and to enjoy it - and then get right back on track - I believe that a cheat once in a while (1Xweek) can be a good thing so that my body doesn’t think I am completely starving it and that is okay.

Add the zap:

• Add daily journaling (yup, excerpts right here for your reading pleasure!)

• Add at least 30 minutes of cardio 5 times per week (start at 20 minutes if needed)

• Add weight training at least twice per week

• Add water as the drink of choice (along with tea - see below)

• Add as much herbal tea to my diet as I like, especially green and oolang tea

• Add as much fresh lemon, lime and grapefruit juice to my diet as I like

• Add as much fresh herbs and spices to my diet as I like

• Add as much green vegetables to my diet as I like

• Add Cinnamon, Italian Seasoning, Rosemary, Cayenne Pepper, Black Pepper, Garlic Powder, Onion Powder, Salt Free Seasoning, and onions and/or garlic to taste

• Add ½ cup of oatmeal to my day flavored w/cinnamon and 1 TBSP of ground flaxseed

• Add 1 TBSP of raw seeds or nuts to my daily diet as a snack or addition to a salad

• Add Splenda, Stevia, Cinnamon, or 1 tsp pure maple syrup in place of sugar

• Eat 3-5 balanced meals throughout my day, especially breakfast that include the following:

Good carbohydrates (some fresh fruit, plenty of vegetables, and 1-2 servings of complex carbohydrates like brown rice, blackbeans, wholegrain bread and sweet potatoes)

Three small servings (Think Weight Watchers or Lean Cuisin meat serving size) of low-fat proteins (like cooked egg whites, low-fat cheese, tuna, turkey or chicken breast, or edamame)

Small amounts (Think 2-3 TBSP) of “good” fats (like olive oil, ground flaxseeds, or nuts)

• Add healthy snacks to my bag before leaving in the morning when I am going out or on a trip

my favorite on-the-run snacks are apples, oranges, bananas, strawberries, hard boiled eggs, teriyaki turkey jerky, pre-portioned bag of raw almonds, pre-portioned bag of seeds, or a mini box of raisins