How to eat properly so that I can boost my immune system and drop some weight

by Heather L
(Winnipeg, Manitoba, Canada)

I seem to get sick a lot. I just turned 30 this month and in the last year I probably had a sore throat, stuffy nose and full out cold at least once a month! I am going to start exercising but I know that what I eat will affect the success and I need help with that.

I am a mom of three. I was 115lbs after I had my first son back in 1997. This was 2 weeks before I turned 18. Now 12 years later I am closer to 150 (5'8") and carry a lot of that weight around my stomach and thighs.

I am very self conscious about this. I am disgusted when I am naked and see my stomach. I know that it can't at all be healthy to feel this way. I really want to change it and feel more comfortable with my body. Clothes don't fit me properly because of my stomach.

Because of having three kids I am always rushing in the morning. I never get to eat anything. I know that I should eat a bowl of healthy cereal but I don't have time.

So I usually wait until I get to work around 10am to find something to eat. Unfortunately I manage a portrait studio inside a Walmart. My 'neighbour' business is a McDonalds. I was eating a carrot muffin and drinking a tea daily. Until I realized that there are 460 calories in the muffin!!! OMG! And that was before I put some becel margarine (one little packet) on it.

I don't get lunch till 2. Unfortunately I usually grab a chicken sandwich from McDonalds again. ON a qtr bun with mayo and lettuce and tomato.

I have no idea what are good things to snack on so I usually don't at all.

Once the day is done it's 7pm. My kids have already eaten supper at my parents house. So I take them home and start bedtime. By the time I can get around to eating it's after 8pm. Sometimes I'm so hungry I will make dinner (chicken stir fry if I have veggies or I just make a hamburger helper) but sometimes I'm so tired I just have a cup of tea and a piece of bread with pb&j on it.

Foods that I like are: pasta, rice, chicken, steak, broccoli, cauliflower, cucumber, Chinese food takeout(yes I know...it's bad for me), I really don't like fish but I do like tuna. And I did have salmon once and thought it was pretty good. I like asparagus. I like kiwi and strawberries.

I just find when I try to look at meal plans on line they contain so many things that I don't like I just can't make myself do it.

Please help!!!!!

Answer from Rumi

Hi Heather, thank you for your detailed explanation, it is much easier to help you when knowing you :-).

I would recommend you to stay away from all sweet, made from dough (muffins) and fried foods.

Eat lean meat (like chicken breasts) and fish (only types you like, don't eat things you don't).

For breakfast try 4 oz cottage cheese with smashed or chopped banana.

For lunch : grilled/baked chicken breasts and fresh salad (cabbage, lettuce, iceberg, carrots, mushrooms).

Snack: 2 boiled eggs (organic)

Dinner: grilled meat or fish. Like salmon or tuna steak or veal steak or turkey or chicken. Add grilled zucchini, or boiled broccoli or cauliflower. Or add some green beans. You can eat any vegetable with the meat or fish.

You need to prepare your food because you have only treats around your job. Bring your lunch and snack in a box. Use your lunch break to have a walk around your job.

You need to eat lots of vegetables to boost your immune system. Also for breakfast you can make a fresh juice from vegetables and fruits this will have good health benefit.

Here is a good option: Breville BJE200XL 700-Watt Compact Juice Fountain - juice fasting. Make a juice per day for your kids too. One tip: try to have organic and seasonal fruits and vegetables for juicing because they have nutritional value.

For diet ideas, check my diet for busy people, a reader from my site wrote to me yesterday, that she lost 7 pounds for 2 weeks with this diet.

Wish you health and success. Use the comments bellow to asks me questions and share your progress.

Rumi
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