My Health Plan

Health Plan

I posted several Health Blog Articles with ideas to lose weight during the past two months.  The articles were general and focused on planning.  For me, this an important first step.  I had to analyze what caused me to divert from my goal to improve my diet.  I was able to discover that reducing boredom by planning enough activities every day and tracking my success did help me stay on my plan.  The plan was a good first step.   It was time to look at the food I was consuming and make changes to help reduce my weight and improve my health.  My first step was to identify the number one food to avoid.  Then I would identify food to embrace.

Drinking Sugar Drinks

Drinking a soft-drink

After making a list of all the negative foods that I consumed regularly, I researched each of them.  Soft-drinks, potatoes,  desserts, and fast food, in general, were the main items on the list.  After reviewing the articles on all of them, the soft-drinks were the most damaging.  I learned that my brain measures calories from liquid differently than it does from other food.    Soft-drinks are directly associated with overweight, type 2 diabetes, heart disease, and many other health challenges.

Until a couple of months ago, I consumed soft drinks regularly.  I would drink as much as two large bottles a day.  Soft-drinks were the main food I consumed when I was bored.  My solution was to drink water several times a day at home.  When I ate at a restaurant or fast food facility, I drank ice tea.  It only took me about a week to lose my craving for soft drinks and enjoy ice tea with no sugar or artificial sweetener. 

I Began To Eat Nuts

Then I researched foods to embrace.  I wanted to find something to replace soft drinks or sweet snacks.  The research indicated that although nuts were high in fat, nuts are very healthy.  Nuts contain magnesium, vitamin E, and fiber.  I also learned that my body does not consume 15% of the calories in nuts.  Some of the research indicated that eating nuts would boost metabolism.  I did notice that less than half of the articles I read mentioned the metabolism increase from eating nuts.  One article showed documentation that almonds increased weight loss by over 60% compared to complex carbs.

I enjoy nuts, so the transition has not been too challenging.  The nuts do offer a healthy snack that satisfies me when I feel a craving for something sweet to eat.  I do try to reduce the amount of salt.  Almonds are my choice when available.

Summary

Now that I am planning my activities to reduce boredom and increase productivity, and I stop drinking soft-drinks.  My attention is toward eating healthy foods and beginning to improve my exercise.  Eating nuts is my first step.  I will continue to develop my process and communicate adjustments to my plan with preliminary results. 

Published by Jim Brandt

Jim Brandt was an all-conference college football player and served as a Marine Corps pilot during the Vietnam War. He also started a software company and served as an executive for the fifth-largest bank in the United States. Brandt won the Democratic party nomination for Congress twice. He is married and has three children.