WHOLE FOODS DIET AT A GLANCE

PLANT BASED FOODS

EATING A WHOLE FOODS DIET WILL PROVIDE YOU WITH ENOUGH PROTEIN ~ PROTECTING YOU GETTING TO MUCH

Foods to Eat As Much as you want ~

Vegetables

Fruits

Intact Whole Grains

Whole Grain Pasta

Beans, Legumes

Starch Veggies

Foods to Eat in Moderation = Sometimes

Whole grain breads

Tortillas

Crackers

Dry Cereal

Tofu

Tempeh

Soy

Nuts

Seeds

Avocados

Olives

Dried Fruits

Foods to Avoid = NO!

Refined Flours

Sugar

Oils

Baked Goods

Sweets

Junk Food

Soda

Lunch meats

Bacon

Sausage

Hot Dogs

Salami

“What you include in your diet is as important as what you exclude.” – Dean Ornish, MD

Five Tips to Walk and Exercise More

Make walking a daily habit – especially if you have a dog.

Walking was what are bodies are meant to do daily.

Walking, exercise – anything but sitting on the couch for hours watching Netflix, AmazonPrime, HBO, HULU, Video Games – ( then picking on unhealthy foods).

Besides not having to hunt and gather food – just ordering it online or walking around the grocery store – we usually sit — a lot. This is not good and will cause health problems if done daily. Make a goal to walk daily – starting with 10 minutes at a time – or around the block (or dining table).

We need to get in the habit of walking daily. Just as you brush your teeth religiously – walk daily. Once you get started you will be sad on the days you miss.

Figure out a nice route before you start. Maybe some place with a beautiful vista or ocean view. By my house we have several trails to choose from long and short with very beautiful views.

Try to find a place to walk that is convenient – so you don’t have to drive there and/or make excuses. Leave from your door, lace up you shoes and go from there.

The more you walk the stronger you will become. Get some 1 pound hand weights https://amzn.to/35VrT2s – I use these everyday. You can swing arm circles while walking to really increase your heart rate.

Listen to podcasts, learn a new language, get caught up on a book or news. If you use your favorite listening device maybe this will motivate you to walking and exercise. Even days when you are not feeling it – maybe a great item to listen to will be an idea.

Buy a new pair of walking shoes, a new walking or exercise outfit, a drinking bottle.

Find a walking group with others. When you have someone to account to – maybe you will not miss those days.

Do you have any tips you would like to include?

Disclosure – we make some pennies on items we recommend and they are still the same price if you buy them on your own.

www.healthoverfifty.com COPYRIGHT 2019.

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