Many people use the new year as a time to take on new challenges, give up bad habits, and make positive changes. This year, I challenged myself to wake up EVERY morning with a positive, joyful attitude (regardless of my current circumstances). I also decided to challenge myself to eat ONLY whole foods for 30 days…just to see how I would feel and if I could do it. Well, it’s two weeks later and I am feeling amazing. I call it my “fresh start.”
I have been living a healthy life since 2011, when I decided to make a change and begin exercising 5-6 days a week (so, I’m not new…but I am always learning and growing). Many times, people ask me, “Josie, what should I eat?” Or, “Josie, can you send me some exercise ideas?” Of course, I always send them ideas and tips…but I always encourage people to think of food as fuel. I love thinking of food as fuel, because it’s a great image of how the body reacts to the foods you eat. A car needs good fuel in order to start its engine and operate properly. If your car is filled with bad fuel, it will not start. In order for your body to “start,” you need good fuel. Now, your body will run on “bad” fuel, but it will operate poorly and leave you feeling exhausted and disappointed.
So, what’s considered fresh?
When I tell people to eat fresh foods, I suggest purchasing their foods from around the outside of the grocery store. Aim for fresh veggies, fruits, lean meats, nuts and olive oils. Avoid going down the aisles, anything in cans, and especially anything processed or filled with sugars and sodium. Instead of going for the pre-canned veggies, purchase fresh veggies. Instead of buying canned soups, make your own soups using fresh foods. Still not sure what’s fresh and what’s blah? Don’t worry, I’m going to give you a meal guide that will help you understand what foods to aim for.
Now…when should you fuel your body with freshness?
EVERY day. Food is powerful and it has the ability to push you forward and keep you going or drag you down. I eat around five to six meals a day. “Josie, why do you eat so much?” Or, “Why do you eat so many carbs?” Food is FUEL, I’ve said that a few times now. Let’s go back to the image of the car. When your car runs out of gas, what happens? It stops! If I do not continue to fuel my body throughout the day, my metabolism will slow down and my body will begin storing fat. People who choose to skip breakfast, lunch, or dinner will experience difficulty in reaching their goals and sustaining their weight-loss victories. In fact, people who do not change their lives in a healthy way, with a sustainable mindset, will actually be more likely to gain that weight back at a rapid pace.
How do I know all of this?
I’ve been there and experienced this. In 2011, I decided to make a change in my life. I started eating healthy and exercising. At first, my new life consumed me… and I got addicted to losing weight (crazy, but so real). I ended up becoming underweight as I lost 40 pounds! I was skinny with no muscle and no energy. This is because I was only eating 3 meals a day with a strict caloric intake of 1200 calories per day. Not only was I counting calories, but I was also burning around 600-800 calories a day through exercise. It was not until 2013 that I realized I had a true problem and I needed to change the way I viewed my body and the way I fueled it. I began eating more and feeling better. In 2014, I began my weightlifting journey and started gaining muscle. I absolutely LOVE how my body feels now.
The hardest thing is getting started.
Once you start fresh, you will never want to return to your old ways. Now, I’m not saying that starting is a one-time event. Most people begin…but not everyone commits to their fresh start. It has to be a mind over matter type of change. You have to have a solid purpose that drives you or you will never overcome and commit. My purpose is rooted in my faith in God. My faith has driven me to want to share health and wellness with others and to encourage people to feel strong, empowered, and joyful. My prayer is that I glorify God through every action and every decision. My purpose is also my family. My family has struggled with heart disease, diabetes, and being overweight. I know if I continued down the path I was on (two McDonald’s Big Macs in one sitting + no exercise), I would experience heart disease, diabetes, and obesity…among many other chronic diseases. My purpose has driven my fresh start.
Today is a great day to begin. It’s a good day to write down your purpose and create a list of goals that will push you to make a change. A fresh start begins with a mind over matter decision. A fresh start begins with YOU.
Below is a fresh start plan to help get you started!!
I just recently went through a health scare and was losing weight quickly because I was really watching what I eat. After my weight started staying about the same I realized all my muscle tone was completely gone and just saggy skin. I had to change some of my eating choices and add a bit more to my meals. Like you, life is much better and the muscle is starting to come back.
I agree! It’s always difficult when you first lose the weight, but keep the skin! Strength training is so important for many different reasons, but it will definitely help you build muscle and tighten that extra skin! Congrats on your weight-loss!
I agree, the start to anything is always hard. But for this, i think your list will keep me in check!
We’ve been eating a lot more fresh foods and doing the clean eating diet at our house. I feel a lot better too!
I like the way you have organized the post with context and content. And I totally like the idea of a meal plan, makes such a big difference to stress level.
I need to pin this. I find that during the summer we indulge in fresh fruit and veggies but in the winter its much harder to find what we need. I find that I am getting achy and I am sure it’s because I haven’t eaten what I should.
This post is so good!! We are working on adding fresh foods to our diet – which is hard with a toddler!! I love the plan you provided – thank you!
I really love the analogy with the fuel. It is so important to take care of our bodies so we don’t brake down per say. Fresh foods are indeed the best way to go and they taste so much better. Thanks for sharing the meal plan for a fresh start and for all the helpful advice you give to others.
I agree that it can be really hard to wake up with a positive mindset in the mornings, but if you push yourself it’ll happen and you’ll be a much happier person! Thank you for the great food plan, looks delicious!
Josie – this is much appreciated! I’m constantly looking for ways to hit the reset button and this post comes at a great time. Eating fresh food just gives me so much more energy!
Jillian
http://www.cupofcharisma.com
I need to eat more fresh too! Thanks for the tip about selecting items from around the outside of the grocery store, that’s such a good point.
Thanks for this awesome meal plan!! We all need a reminder for a fresh start because right about now is when those resolutions start to fade….
So if food is “fuel” then I am totally coasting on fumes… I have had such a hard time lately remembering to eat. I know that sounds ridiculous but it’s true. I live on coffee and because I am always drinking it I never feel hungry. Yet I am exhausted . UGH!! Time to get back in the swing of things!
Sounds like clean eating! I really need to do this myself. My eating habits are not always that great!
I love the starter plan. I read a great book: Tiny and Full last fall that was great.
Love eating clean and fresh! We did a fast last month on just fruit and veggies and the way we felt during the fast was amazing! We since then have made some major adjustments and we have felt so good!
Yes, food as fuel! I am picking up this attitude this year and trying to be very conscious about it!
Great information. Clean and fresh is what makes me feel and perform my best.
I love this. I’m going to send it to my husband who is currently trying to lose some weight. This will be his first week at the gym but he needs to work on what he eats too. He snacks too much.
This is a great way to make sure that you have the fuel that you need for the day. I need to do something similar now that I stay at home with my kids from a telecommute job.
Fresh foods are the best! Love this Start Fresh Plan! my family and I are making a change and getting a better diet this year.
What a great sample menu! I think I need to follow that for a day! I also believe that eating at least something fresh each day is absolutely vital for your health.
We make it a point to eat as fresh as we can, which can be difficult when we’re so busy! So, I love a good meal plan! And I’ve never had edamame hummus before but sounds delicious!
I’m all about fresh and real foods!!!! I want my daughter to grow up with a good example on eating habits so hubby and I make sure she’s surrounded by healthiness
Fresh foods are best! And it’s always a good thing to eat what’s in season too.
I love the plan that you provided. We are taking steps towards a healthier us and are constantly looking for suggestions. Thank you for sharing your journey!
I’m happy you made such a beautiful journey into health! Keep it up, xo
I agree, once you started eating healthy, you don’t want to go back to your old ways ever again.
I love this! You are right, the hardest thing is getting started. I try to keep as many healthy snacks (particularly fresh fruits and veggies) in the house so that I have them on hand when I get hungry. I’ve learned that if you have junk food on hand, you’ll eat it when you need a snack. But if you have good food, that’s what you will go to.
You are so right. If i eat something that i haven’t had for a few weeks, like pizza etc my body acts all weird.