About "small change"

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small change

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   The book consists of four main components, that if practiced for 28 consecutive days, prove to yield amazing health benefits: In small change we give you 28 days and ways to:

1.    “Kindle the Spirit” includes spiritual tips like gratitude journaling; Incorporating laughter into you day; pampering yourself; and Appreciating your gifts and talents.

EXCERPT:

“Lifestyle changes begin with little steps. Take one step today and begin a Gratitude Journal.  If you have a spiral notebook at home, use it, or go out and purchase one.  Your journal can be as plain or as fancy as you want it to be.  Put it beside your bed, and each night just before retiring, date it and write all the things you are thankful for.  This is your personal journal, so hands-off to anyone else.  Use whatever writing style you choose.  The purpose is to put your gratitude on paper, not to pass a writing class (although journaling often leads to books).  Be honest with yourself and count every “little” thing.  We promise that after 28 consecutive days of journaling, you will feel differently on the inside and you will want to continue.”

2.   “Feast on This” is 28 days of meal plans which include eating more fruits and vegetables; Eating in moderation; and Eating five small frequent meals.  All meals are based on consuming 1500-1700 calories each day.

 EXCERPT:

DAY 8 
Feast on This

 Breakfast
      -     ½ pink grapefruit

-     2 slices whole-wheat toast

-         1 tsp butter margarine

-         1 tbsp preserves

 -   1-cup herbal tea or coffee

Mid Morning Snack

 -         2 rice cakes

-         One medium pear

Lunch

-         1 cup pasta salad (no creamy texture)

-         2-4 oz. grilled chicken

-         1 granola bar

-         Iced Tea w/sugar substitute

Mid Afternoon Snack

     -          One peach

-          ¼ cup cashews/smoked almonds

-         Water

Dinner

-         1 medium baked sweet potato 

-         2 tsp butter/margarine

-         ½ cup steamed zucchini 

-         ½ cup sweet corn (little or no salt)

-         Water

 Add some color to your plate, and automatically add vitamins, minerals, fiber, and phytochemicals to your diet.  Try the color purple or blue:  blueberries, raisins, plums, blackberries, grapes, cabbage, and eggplants.

3.     “Bottoms Up” gives you health tips on the benefits associated with drinking water; and 28 ways to increase your daily water intake without the dread.

EXCERPT:

“Drink a glass of water before each meal.  You won’t eat as much, and it aids in the digestive process.”

4.     “We Like the Way You Move” focuses on physical activity and is designed to get you moving.  It offers small ways to include more physical activity in your day.

EXCERPT:

“Ask your employer for walking breaks instead of coffee or smoke breaks.  Keep a pair of walking shoes with you at all times, and take a 15 or 20-minute walk.  Aim for a mile in 20 minutes or less.”