Beginners Guide:Journey to Living a Healthy lifestyle Must Have


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Today's post is Inspired by one of Get Fit with Gladys blog readers by name Oyinkansolar. She requested i do a post on "things a newbie weight watcher must have" ranging from sport items to groceries. Embarking on this journey is not only about the physical must have but its also being PREPARED PSYCHOLOGICALLY

Below are some of the must have for a newbie who is embarking on the healthy lifestyle journey:

WORKOUT ESSENTIALS
Whether you prefer working out at home or the gym, the following must have:

  • Comfortable Trainers/sport shoes: 

  • Calorie Counter Watch:

  • Good and Comfortable Workout Outfit:


  • Skipping Rope:

  • Yoga Mat:
  • Dumbbells:

  • Resistance Bands:

  • Water Bottle:

  • Headphones:

  • Digital Scale:

  • Measuring Tape:

  • Smartphone Armband:


GROCERIES ESSENTIALS 
Carbohydrates: when incorporating carbohydrates in your diet, ensure your carbs are complex carbs instead of simple carbs and below are some of my carbs recommendations and also bear in mind that moderation is key when serving your portions.
  • Sweet Potatoes
  • Yams
  • Oats
  • Whole Wheat Bread
  • Beans
  • Wheat Meal
  • Whole Grain Spaghetti 
  • Bulgar Wheat
  • Brown Rice
  • Couscous   
Proteins:
  • Eggs
  • Fish
  • Chicken
  • Turkey
  • Nuts (walnut/s/almond)
  • Lean Beef
Vegetables:
  • Cabbage
  • Green Beans
  • Carrots
  • Peas
  • Okro
  • Cucumbers
  • Spinach
  • Lettuce
Healthy Fats:
  • Avocado
  • Dark Chocolate
  • Cashew
  • Coconut/olive Oil
  • Almonds
  • Peanuts
Water: Ensure you stay hydrated at all times and also maintain 2-3 litres  of water consumption daily.



UTENSIL  ESSENTIALS
  • Blender/Smoothie Maker: there are days you would prefer drinking your fruits and vegetables rather than eat them and you need a blender/smoother maker to blend your fruits/veggies into smoothies.

  • Non-Stick Pan: using a non-stick pan requires little or no oil when frying your foods and you can also use a non-stick pan for grilling.  




  • Measuring Cups: this help you you measuring your food before and after cooking to enable you knowing the number of calories in a particular food portion.
  • Kitchen Scale: after measuring your foods with the measuring cup, the kitchen scales gives your the accurate weight in grams from which you can calculate the calorie content in that particular food. Download myfitnesspal app to help you determine your food calorie content. 

  • Portion control Plates: this helps you eat in moderation and at the same enable you portion different classes of food as it comes with different compartments. you can use these plates to portion your meals for the week and refrigerate, serves as your work lunch box, etc


Oyinkansolar, i hope you do find the above suggestion helpful and also feel free to ask questions in the comment section.
P.s: if you have any topic/post you would like me write about, please drop it in the comment section or send it via email to getfitwithgladys@yahoo.com

Comments

  1. OMG!!!! I'm just seeing this now. Thank you so so so much ma, i'm so grateful. This is just what i needed. Thank you sooo much :'( you're just the best, God bless you for me.

    ReplyDelete
    Replies
    1. you are most welcome dear. Amen and bless you too.

      Delete

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