Summer Health Journal #4 Fresh Hope-No Diet Health Plan

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Need an easy health plan for the next few days?

Days have come and gone in a blur and I honestly do not know how the past week has gone so quickly.  Just keepin’ it real, folks.

How did you do with our Fresh Hope-No Diets Health Plan?

If you’ve missed it or have gotten behind on our Summer Health plan, called Summer Health Journals, it’s not too late to catch up.  Just start with Summer Journal #1 and proceed right on through.  If you’ve been joining us, then you know we are valuing our overall health by taking these baby steps so far:

  • Drinking water consistently throughout the day
  • Getting our heart rate up for thirty-minute bursts, three times a week
  • Getting at least 6-8 hours of quality sleep
  • Eating one serving of fresh fruit in the hours between rising and lunch
  • Eating a serving of veggies at lunch AND dinner each day

Remember you can add your victories on The How to Guru Facebook page or tag @thehowtoguru on Instagram and we can cheer each other on.

Health Journal Results

This past week, my greatest struggle has been getting the exercise and vegetable for lunch in my daily routine.  The true lifesaver though is making sure you have a veggie leftover from the night before so you aren’t scrambling around at noon, looking for healthy vegetables that need to be cooked.

Aint nobody got time for that at lunchtime.


I’ve had to remind myself that exercise does not have to be complicated.  If you can’t just walk outside and take a walk for 20-30 minutes at whim, then jump up and down in front of the TV and do old school calisthenics if you have to.  Don’t make this complicated!

Health Plan for This Week

Along with the baby steps of adding water, exercise, sleep, and more fruit and veggies, I want to challenge you to add good carbs to your lunch or dinner each day.

I know, you’ve been brainwashed by well-meaning dietaholics to believe that carbs are bad news and if any are good, you certainly don’t know what is what.  Don’t feel bad. We were deceived too and missed out on some great food for way too many years.  

After I saw the light, {thank you Advo}, I wrote Fit & Fab Fall and How to Have Heathy Recipes Every Night  to help Mamas lose the confusion about carbs and get back to including more real, whole foods into the health plan.

Not only can carbs be healthy but they taste great and they are very filling so you don’t feel like you are missing out on anything. I challenge you to pick three complex carbs from the list below to alternate over the next week. Include at least one carb per day at lunch or dinner.

Healthy carbs List

  • Potatoes of any kind but red & sweet potatoes are our faves
  • All kinds of beans
  • Lentils
  • Whole grain brown rice
  • Wild rice
  • Whole grain pasta
  • Quinoa
  • Kashi
  • Yams

We’ve especially fallen in love with sweet potatoes.

I’m gonna be honest.  I had tried a bite or two over the years and thought sweet potatoes were the grossest thing ever.  Slice them like french fries or chips, give them a dash of olive oil and yummy seasoning, and then bake on high for crunchy perfection.

I. Can’t. Even. 

Trust me, you have to try them for yourself.  As long as they are prepared correctly, you’ll be hooked. We’ll get into how to prep and cook food to keep them healthy and scrumptious a bit more in the future.

Remember, not too much too soon.  We’re going slowly so that the health plan lasts longer than just in the summer.


Fresh Hope for the Week

…let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us…  Hebrews 12:1 

You have a challenge set before you.  

The challenge is to focus on your health and to take baby steps to ensure that you are the best YOU – just for the next week. Focus on making small, positive changes so we can take care of the one and only body that the Lord has gifted us with. If we do that first, then we can also take care of our people that God has also gifted us with in our home.

Ready. Get Set. Go!

What are your greatest challenges with having a health plan in your crazy-town, busy life?


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Published on HuffPost, Okefenokee Living Magazine, and more, Shan is a Family Travel Journalist with a passion for helping women lose the overwhelm of planning family-friendly trips in the south. She shares travel reviews & insider secrets that Women REALLY want to know about Georgia, Florida, & the Carolinas vacations.

☕️ It’s THE REAL DEAL around here ☕️



  1. All that's Jas
    June 27, 2015 / 11:47 am

    Great and easy tips. I should remember to follow them daily. Thank you for sharing at Thursday Favorite Things!

    • Shan
      June 29, 2015 / 6:25 am

      Thank you so much, I really appreciate it.


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