Sam’s Sweet Watermelons 🍉

Hey Guy’s! Welcome back to my channel!
In today’s video I start a new playlist:

Get Active & Healthy with Jackie

I thought long and hard about what I wanted this playlist to be about and what I wanted to bring to you guys as inspiration and motivation to get active and live a healthier lifestyle.
Here are 11 key points you get started on the journey.

#1 Think about what you want to do and why!

# 2 Make a doctors appointment. If you are overweight then most likely your cholesterol is high or headed in that direction. Ask your doctor to give you a high cholesterol diet plan. They have them! It’s just a printout of what to eat and what not to eat. Believe me my doctor was shoving one in my hand for the last year before I went on medication for high cholesterol, but I didn’t even look at it until this past January.

#3 Let’s think about setting some goals.
Don’t make unrealistic goals though. Plan on starting out with at least 30 minutes of walking 3 days a week.

Let’s set up your first month:

Week 1 walk 3 days a week!
Week 2 walk 4 days a week!
Week 3 walk 5 days a week!
Week 4 walk 5 days a week!
That’s one month and you are stronger now. That you’ve done is walked approximately 1 mile each time that you’ve walked so now it’s time to walk 2 miles a day!

Let’s set up your second month:

Week 5 walk 2 miles 5 days a week!
Week 6 walk 3 miles 5 days a week!
Week 7 walk 4 miles 5 days a week!
Week 8 walk 4 miles 5 days a week!

#4 Make up your mind to be serious about this lifestyle change that you are about to start.

#5 Stop drinking Sodas and sweetened beverages this included fruit juices and energy drinks. If you are in your 40’s and 50’s you really shouldn’t be drinking them anyway. As we age sugar effects us differently. Now I’m not a diabetic but before I started limiting my sugar intake I started to feel how it effected me when I ate it. I would crash in less than an hour and just felt horrible so I just really took a hard look at what I was eating.

#5 Start drinking water!

#6 Switch out your fats! I was in love with butter.
Real butters like Land O’Lakes Irish Butter Honey Butter you name it I loved it.
Start using Country Crock’s Plant Based Avocado or Olive oil butter. They come in the tub or you can buy them by the sticks.
Use olive oil or avocado oil when cooking and sautéing meats and vegetables.
Don’t deep fry anything.
Bake or use an air fryer!

#7 Limit salt intake! I cook with salt but not like I used to but I don’t add any salt at the table. That’s weather I’m eating at home or out at a restaurant.
You will get used to it and in about a months time it will be like you never had a salt addiction.
Tell about when I first noticed something was salty when eating the sub with Parmesan cheese added and lays plain potato chips. How salty everything will taste until your taste adjust to eating less salt.

#8 Limit going out to eat and if you do go out choose healthy foods. Seasonal Steamed Vegetables and a ribeye steak or grilled chicken or fish. Some restaurants have a healthy section on the menu, start ordering from there. Ask how things are cooked.

#9 Buy a good pair of walking shoes. Note that they don’t have to be expensive. Get what you can afford because as they wear out you will need to replace them. When trying them on in the store walk around in them to make sure that they feel good on your feet and offer your feet support for walking regularly. The rate that they wear out depends on how much you walk and when they start to feel uncomfortable or worn to you.

#10 Buddies / Partners
It’s great to have a buddy or a partner as you start this new journey of your life, but trust me sooner rather than later that buddy is going to let you down. Now don’t get me wrong as I said buddies are great but you have to be able to rely on yourself. Don’t put your health and wellbeing in someone else’s hands.
You are only responsible for you!
You are not responsible for them!
Let me put it to you like this,
If you are the one who is always initiating walks, STOP INITIATING WALKS and go walk by yourself!
If you are the one who has to remind your partner to eat right and drink water STOP IT!
Believe me it’s going to be hard enough keeping yourself on track so don’t burden yourself with trying to be responsible for someone else who are not on the same path as you!
Don’t let anyone make you responsible for their health!
We are all adults!
You are only responsible for yourself!
Cutem off and continue on your journey solo!

#11 Start and try to make it fun.

You are going to have days when you don’t want to walk that’s natural. Sometimes I want to quit in the middle of walking, don’t!
Stay focused but listen to your body at the same time. Don’t overdo it early on because that’s the first and main thing that will make you throw in the towel.
You might not think so now but you will crave walking and you will crave water before you know it.

Thanks for watching and God bless!
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