jade112

Hello Lizzybear-

Sorry to hear you are having such a tuff time figuring out how to get healthy again, when you seem to be doing such a caring and rewarding job.

Well for starters I would suggest you start to eat 5-6 small meals a day. Bring your meals, dont get stuck at the vending machines or in the cafe ordering things that you have no idea what is in them.

Here is an idea of some things you can start with:

Breakfast-VERY important!!!!!
-high fiber cereal like Fiber One or Kashi w/ skim or reduced fat milk.
-Oatmeal with berries (also high in fiber)
-Egg whites (low in fat and high in protien) and whole wheat toast with
-try adding reduced fat cheese, salsa, tky bacon or veggies to your eggs-

Lunch-
-Turkey, lettuce (darker the better)and tomato on whole wheat bread or roll w/ mustard or low fat mayo.
**Whole wheat & whole grain foods keep you full for longer and fill you up quicker**
-Grilled chicken w/ lettuce, tomato, and low fat mayo in a whole wheat pita
-Tuna w/ low fat or free mayo and celery on Whole wheat bread

Dinner-
Lean meats: chicken, pork, fish, lean cuts of beef
Cook: Bake, grill, broil, steam, or stir fry w/ pam
Lots of Veggies!!!!!!
Brown rice and whole wheat pastas
There are TONS of recipe book out there to get you cookin healthy in no time

Snacks-
Veggies and low cal dip (dressing, mustards, salsa, hummus)
baked chips, pretzles, rice cakes
fruit w/ yogurt or cottage cheese (which has lots of protien)
turkey or beef jerkey
nutritional shakes
You can put these in baggies and grab them when ever you feel hungry throughout your shift.

This is all I have time to write now but I will try to come up with some more ideas tomorrow and I have exercise tips also b/c I work out at home as well.
Hope I helped a bit!!
Good Luck

-Jade