Two years ago, on medication for blood pressure and high cholesterol, Bill Hatfield decided it was time to make a change once and for all. Having been diagnosed with thyroid cancer, doctors put him on a strict, sodium-free three-week diet. Much like diets he'd been on in the past, Hatfield lost 15 pounds, then gained it back.
"I thought 'enough is enough’. I want to be healthy," Hatfield said. He had always been active. He went to the gym a couple times a week and enjoyed volleyball, bowling, hiking and other activities. But he knew for lasting results he had to take his lifestyle one step farther. Not only did Hatfield need to lose a few pounds, he was seeing several different doctors who had prescribed medications for various health-related issues. And he suffered from back pain.
"I realized exercise wasn't enough. I knew I couldn't exercise and still eat what I wanted." Hatfield developed a daily routine and wrote down a daily meal plan based upon healthier eating choices. In 1.5 years, Hatfield lost 50 pounds, is off prescription medications, and has been staying on task with his lifestyle changes. He keeps a meal plan pinned on his refrigerator (see sidebar) to remain focused and organized.
"For me, diet had a connotation of being a temporary thing. This is a lifestyle adjustment. I will stick to this. It is going to take commitment. I need God for strength and I have to exercise and eat right," he said.
About Bill Hatfield
Residence: Lake Ozark
Occupation: Retired, involved in local ministry and counseling
Make it work for you:
Find ways to make food taste good. I use barbecue, hot sauce, canned fruit in yogurt.
Put a plan together — the resources are out there.
Don't be afraid to ask questions or ask for help. Talk to a dietitian, physical therapist or personal trainer.
If you are going out to eat, order the healthy alternatives.
Snack every couple of hours.
Drink water all day.
Make exercise fun. Find something you enjoy doing. There is something for everyone.
Ideal daily meal plan:
Coffee with Stevia (a natural sweetener)
Breakfast: Egg whites, mushrooms, red, yellow and orange bell peppers, onion, nonfat cheddar cheese, hot sauce, avocado on a low carb tortilla.
Snack: Almonds and raisins.
Lunch: Small amount of fish or chicken.
Snack: Beans, corn, or yams.
Dinner: Salad with tuna, chickpeas, non-fat cheddar cheese, sunflower seeds.
Dessert: Small bowl of Greek non-fat yogurt with peaches, pears and bananas.
• Alternate meals with a protein drink with bananas and peaches or Fiber One cereal with almond milk, raisins and bananas. Add chia or flax seed for added amino acids.
Page 2 of 2 - Workout routine:
Every day: Bike, walk on the treadmill or elliptical with core stretching
Every other day: Alternate machines and free weights