Diet Modification Plan


“An unhealthy diet, sedentary lifestyle, smoking, and excessive alcohol consumption are the most important behavioral risk factors and are responsible for approximately 80 % of cases of CHD and cerebrovascular disease.” (Veiga Jardim, Lima Sousa,  Rolim Povoa, Sebba Barroso, Sebba Barroso, Jardim, Jardim, P, 2015) I have been unhealthy for a long time, and I am at risk for heart disease, and stroke. It’s time to make a change.
I never really struggled with weight while I was young. It was not until I went to college and gained more than the freshman 15. I decided campus food was not good enough for so I needed to eat Captain D’s and Krystal’s every chance I got. I felt miserable, but didn’t think I overweight. It wasn’t until I came home and everyone said boy you sure are big (swallowing hard) I was like that’s not nice. I then got a complex and felt it necessary to try quick fixes while almost killing myself. I embarked on taking Phen Phen and laxatives on a daily basis and lost tons of weight. It wasn’t until my mom and dad found out what I was doing and took my phen phen from me. I, of course gained all my weight back with my first pregnancy, but I did lose that and then some by going to Weight Watchers. I was able to keep 60 pounds off until I started dating aging and I gained 30 of it back. Later down the road I had my second child and gained only 9 lbs the whole pregnancy. It wasn’t until after she was born that I gained tons of weight and I was now fighting a thyroid issue. It has made it harder to lose weight, but not impossible.
Regarding my diet I should consume about 2,200 calories. I need to start adding at least one fruit, another cup and a half of vegetables especially through the dark leafy kind, I need to cut back on at least 2 ounces of grains because I tend to consume more than I actually need, I am lacking in my protein intake so I can always add one to my lunch via an egg in my salad to compensate, dairy I am spot on with that so I should not need to add or decrease this area, I get my oils/healthy fats I get in through cooking, and I love my avocado so I take advantage in moderation here. I have started a journey of healthy eating and weight loss and I will now share with you what my plans are as follows: I work from home so I was skipping breakfast because I slept in, and lunch because by the time I got up I had to go to work so no time to eat. I had become sedentary, and lacking any type of energy. I lacked on my vegetables, but got in my fruits, and I indulged in too much sugar through sodas, and desserts. I decided to wake up early and get a light snack in before my workout, and then have a protein packed breakfast, or I will get my Shakeology in. I will have a lunch before I got to work, and I no longer feel like I am starving until five. I have always ate dinner but it is filled with healthier choices. Since I will follow the fix system I have to eat a lot of food for my weight, but as I lose I will go down in my containers.
According to the system I need to eat 6 Green (Vegetables) 4 Purple (Fruits) 6 Red (Proteins) 4 Yellow (Carbohydrates) 1 Blue (Healthy Fats and Cheeses) 1 Orange (Seeds and Dressings) 6 tsp (Nut Butters/Oil) fixsystem.jpg
                                            21-day-fix-meal-planhow much to eat-containers.jpg
I have to plan my meals ahead of time and even the time I need to eat in order to get all this food in. I also need to get all my water in as well to continue to cleanse out all toxins consumed and possibly inhaled.  I have containers prepped, and my workouts planned out.
The weaknesses I may face are the fact that I love sweets and anytime I see them I have to have them. I get lazy, and complacent because I just am so tired a lot of times. The strengths I have are that I believe in myself, and I know that I can do all things through Christ which strengthens me. He controls my future, and my outcome.        


Sizer, F. & Whitney, E. (2017). Nutrition: Concepts and controversies (14th ed.). Mason, OH: Cengage Learning.
Veiga Jardim, T., Lima Sousa, A. L., Rolim Povoa, T. I., Sebba Barroso, W. K., Sebba Barroso, B., Jardim, L., & ... Jardim, P. V. (2015). The natural history of cardiovascular risk factors in health professionals: 20-year follow-up. BMC Public Health, 15(1), 1-7. doi:10.1186/s12889-015-2477-8   

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