Maintenance healthy lifestyle plan Phase 3

Maintaining our diet

Phase 3. If you started on phase 1 you may have noticed you have overcome many former eating habits and your weight is becoming more stable.

By writing stuff in your journal helps to keep us on track with regards to eating and our fitness regime. I do this all the time so when I have a race and I didn't perform well I look back in my journal and realise that the night before my meal was not adequate enough for the endurance run

Looking back through our jounals can you see if any naughty foods slipped in. Did you write down how you were feeling when you allowed yourself that naughty food?  When we are emotional or going through a hard time, do you notive how we gravitate to comfort foods such as bread, chocolate and sweets. Writing this down helps us to deal with things better, helps us to avoid situations that could harm our goals

Keep writing in your journey and keep track of your progress as we now start to add more foods into our diet. Same as phase 2 start adding them in gradually and see how your body reacts to certain foods, if its a bad reaction then eliminate or decrease. Some foods you may have to avoid altogether

Maintain and continue with your healthy living: Daily allowances

  • OIL - 1 tbsp twice a day - flaxseed oil. Include handful of nuts, 2 tbsp of seeds (sunflower, pumpkin or sesame) 1/2 avocado or tbsp of nut butter
  • Protein - 220g a day - fish, meat, tofu, tempeh, protein powders
  • Eggs - Up to 2 a day
  • Vegetables - Unlimited - asparagus, green beans, broccoli, sprouts, cabbage, cauliflower, 1 carrot, cucumbers, eggplant, spinach, collard greens, kale, mustard greens, romaine lettuce, parsley, onions, chives, green and red bell peppers, mushrooms, 3 olives, radishes, mung been sprouts, tomatoes, watercress, courgette, yellow squash, water chestnuts, bamboo shoots and garlic
  • Carbs - Work up to 4 portions a day or as many as you can take - 1 slice toast (preferably without yeast), 1 small sweet potato, 1/2 cup green beans, 1/2 cup cooked carrots, 1/2 cup butternut squash, 1 corn tortilla, 1/2 cup of peas, 1 small corn on the cob, 1 small jacket potato, 1/2 cup of red potato's, 1/2 cup of chickpeas/pinto beans, black beans or kidney beans, 1/2 cup of brown rice, wholegrain pasta or oats
  • Fruit - 2 portions a day - 1 small apple, 1/2 grapefruit, 1 small orange, 2 medium plums, 6 large strawberries, 10 large cherries, 1 nectarine, 1 peach, 1 cup berries, 1 small kiwi, 1/2 banana, 1/2 cup of melon
  • Dairy - Up to 2 servings a day - 30g of hard cheese, 1/2 cup of low-fat cottage or ricotta cheese, 1 cup of plain no added sugar yogurt
  • Drink 6 glasses of water a day
  • Beverages - Drink herbal teas with no caffeine, dandelion root tea or red tea
  • Salt - No more then 1 tsp a day
  • Herbs and spices - cayenne, dried mustard, cinnamon, ginger, dill, garlic, anise, fennel, cloves, bay leaves, coriander, parsley, cilantro, apple cider vinegar, cumin
  • 1 glass of hot water with 1/2 squeezed or 1 tbsp of lemon before breakfast
  • Legal cheat - Coffee
  • Magic cocktail - 100ml water, 100ml unsweetened cranberry juice with either 1 full tsp of psyllium husks or 1 tbsp of ground flaxseeds
  • Sweeteners - Stevia
  • Extra (optional) - A balanced multivitamin and mineral supplement