You Renewed; Eat Better, Move More, Think Smart

You Renewed:

Hopefully you were able to pick up a copy of “You Renewed” at your local Henry’s store. If not, you can still follow the plan on my blog.

This week I wanted to start out with the basics of proper eating. Below is a general guideline of a healthy diet consisting of 1600 calories. Now some of you my think that 1600 calories is a lot but generally that’s how many calories you need to consume to keep your metabolic motor burning properly. I feel that going on a 1200 calorie diet is way to low for most people. Especially since I believe that you should be physically active each day. Just remember: You need to feed the machine, and that machine is your metabolism.

Good Nutrition:

Focus on a well-balanced, nutrient- dense diet plan:

• Carbohydrates are needed to fuel the muscles.
• Proteins help to rebuild muscles and tissues.
• Fats are use as a long energy source for fuel.

The value of good nutrition is essential for maximizing your fitness results. You need to properly fuel your body if you want to reach your goals.

Eating more often:

Keep your motor burning by constant fueling:
A 12 hour fast can decrease your metabolic rate by 40 percent.
When you skip meals, your body goes into starvation mode rather than burning mode.

Consume at least 3 to 5 meals per day:

Large meals should contain approximately 500 - 600 calories
Small meals should contain approximately 200 - 300 calories
Snacks should contain approximately 100 - 200 calories

Example of a daily diet:

Oatmeal with fresh fruit, 1 egg plus 1 egg white = 300 calories

Snack: Apple and Orange = 200 calories

Grilled boneless skinless chicken breast on 2 corn tortillas and veggies = 400 calories

Snack protein drink mixed with almond milk, 1 cup of strawberries, 1 tbsp flaxseed = 200 calories

Broiled salmon, 1 cup veggies, medium salad using flax oil as dressing = 500 calories

Total 1600 calories


• A daily diet journal can help keep you on track, and help you spot any errors with your plan. By tracking your diet you can adjust your diet plan as needed, and incorporate new foods into your diet. If you find that you’re cheating on your diet each day, review your food selections: are they satisfying your taste buds? Are you eating enough food each day?

• To help avoid the yo-yo dieting, you need to give your body time to adjust to your new weight. The longer you give your body time to adjust to your new weight, the longer you’ll keep the weight off.


Start using these tips today and stick with it. Consistency is the key to a healthy weight.