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Making A Healthy Lifestyle Change – My Personal Journey

The word diet is such a nasty word. 

Let’s remove that word from our English language forever. 

Replace your diet by making a healthy lifestyle change around eating well with moderation.

The problem with that awful word is that when we see the word diet we leave and get a big bowl of ice cream. 

The other nasty word is exercise. 

Banish that word forever also. 

How many times have you said you would 100% work out, join the gym, fork out all that money, and after the 3rd time you get busy and find other more important things to do like sitting in front of the tv with a beer, you tell yourself just one, right?

Making A Healthy Lifestyle Change

Three years ago I told my doctor I would lose weight. 

I have type 2 diabetes and I can’t test because my fingers shake. 

Ok, so I lost 60 pounds.

It took a year but I did not do any exercise.

I now feel it’s a scam, all those years of doing water aerobics, other aerobics, I would lose a couple of pounds and it would all come back and worse. 

Plus you have to buy all those cute clothes, suit, shoes, forget it.  I did “0” exercise.

It was surprising.

I was in urgent care and the doctor says you lost ten pounds since last month, what??

So I went home, decided to lose the weight.

I gave up Coca-Cola and banished all those awful fun things like chips, ice cream, chocolate. 

Not a problem. 


Getting weighed was exciting

Every time I went to the doctors and got weighed, it was so exciting, all that weight every time falling off.

I lost 60 pounds.

I did once in a while get chips or ice cream but not a big deal.

So November 2015, I fell and broke my left fibula.

December 2015 I fell again and got a double compound broken of the right leg, the surgeon says to me “bad luck”. 

I left the hospital after 3 days, the service was terrible.

It 15 degrees outside.

My son was not happy but I came home and used my scooter.

The only thing that tasted good was jello, cheese crackers, and coke.

For five months I laid in bed but only gained back 20 lbs.

This is what I lived on Cobb Salad

Making a healthy lifestyle change
Individual Cobb Salad – Image Source

Years ago Ina Garten wrote about how to make a simple chicken salad.

Take chicken breast with the bone and skin.

Put olive oil on top, salt and pepper bake one hour, 350-375.

Cook Like a Pro: A Barefoot Contessa Cookbook

Ina Garten – Cook Like a Pro: A Barefoot Contessa Cookbook

The chicken is fork tender.

So I usually do about 6 portions at a time with lots of olive oil.

I then cut it right away as it is so tender, then fold up the portions tight in foil and stick in the freezer.

This way you always have chicken ready for salad. 

I cook up bacon, hard-boiled eggs, skip the avocado, loathe it. 

A little blue cheese cut up Roma tomatoes.

I always use good seasonings, olive oil, and red wine vinegar, you mix and packet with the oil and red wine vinegar. 


So I throw all the ingredients onto romaine lettuce, add the oil and red wine vinegar its heaven.

Making a healthy lifestyle change
Romaine lettuce is a variety of lettuce that grows in a tall head of sturdy dark green leaves with firm ribs down their centres. Unlike most lettuces, it is tolerant of heat.
It is more nutritious than iceberg lettuce.


I always shred my hard-boiled eggs.

For some reason, they taste better this way with the dressing. 

When I tear up the romaine I figured out an easier way to keep it fresh, wash it in a strainer, drain and put in a big bowl. 

I then wet a large piece of paper towel and lay on top.

It’s amazing it stays fresh and crispy for two or three days.


Healthy eating is a lifetime adjustment but to stay healthy, means that you actually feel better.

Your health is improved, your immune system in kept in check, and your sleep will also see a big improvement.


But you have to work at it. 

There is no magic bullet.

There are no diet gimmicks because don’t fool yourself any of those work. 


Making a healthy lifestyle change

Before start making a healthy lifestyle change be sure you have your doctors ok. 

Also not eating for a couple of days, you will lose water weight, but it will come back so don’t starve yourself to lose weight.

When you shop never buy any “diet” foods.

They all still add sugar and salt, and other odd ingredients.

Always check the ingredients on the food, you will see the first three are really the most what is put in the food. 

Several years ago a nutritionist told me don’t eat them.

I never cared for diet pop, ad it has been proven that after drinking diet pop you chase it with something sweet.

Now how does that make sense?

Plus diet drinks mess with your stomach, you can experience cramps and other fun things.

If you want a pop then just have it, even when you are watching your weight. 

The same with a candy bar, just eat it. 

Healthy eating does not mean you give up everything, it means you live your life in moderation. 

When you try to lose weight the wrong way, by not eating, skipping meals then your blood pressure can drop, you can get weak, lose your balance and you can fall or trip. 

Then you think your glucose is messed up and you eat a lot of sugar. 

It’s not a good way to try to lose weight, it is a vicious cycle all over again. 

The word diet is such a nasty word. Let’s remove that word from our English language forever. Replace your diet by making a healthy lifestyle change around eating well with moderation.Click To Tweet

Diet Foods

All those “diet” foods and all those odd chemicals they put in to make it taste good are messing with your health. 

My doctor kept asking how I lost the weight and I told him gave up coke. 

I also eat a lot of Stouffer’s frozen meals

I don’t cook much anymore.

The salt in those foods is not a lot when you give up all salt in the rest of your meals.

I make from scratch spaghetti, then put in plastic freezer containers, just enough for one or two meals in each container and I freeze it. 

I also make my version of easy Caprese salad. 

I love olive oil so I use a little more.

I chop up Roma tomatoes and mozzarella.

You can also use shredded cheese, but I prefer to cut it up thin. 

I add some salt and pepper and olive oil. 

You can let it sit on the counter for a bit or eat right away. 

I also only use course pepper.

The other is too powdery.


Fruit And Vegetables

But even though you need to eat a lot of fruits and vegetables, it doesn’t mean eating kale, ugh! 

Put some butter on the broccoli, there is nothing wrong with butter, it is much better than margarine.

Don’t eat that.

Like everything in life use moderation.

I found by eating as I did as a child, that I put a smaller amount of foods on my plate.

We have been taught by the restaurant industry to eat these huge plates of food. 

Please, stay away from restaurants that pile the food on, the same with all you can eat.  

If you eat slowly and enjoy each bite you will find you really love food and will appreciate it more.

It’s ok to put butter and garlic on bread, you aren’t eating a lot of butter, at least not every day.  

But it is ok to pig out once in a while as well, but not whole plates of food. 

Don’t listen to people pushing a new way to lose weightClick To Tweet

Don’t listen to people pushing a new way to lose weight

Use common sense and only eat what you like and not what they tell you to eat.

I love iceberg and yes no nutrients but I don’t care, I love it.

Sometimes I add some romaine.  

I have “0” energy, I mean I can’t function and I loathe coffee.

I only like Frappuccinos but $5 is not in the budget all the time.

I also like bottled frappuccinos. 

I also love coffee ice cream, but that doesn’t count. 

So I drink one or two cans of coke a day. 

I told my doctor since pop and fruit juice have a lot of sugar I will just drink pop.

Yes, it’s not good with diabetes, but mine is under control and I don’t do shots.  I hate shots.

I love blueberries, but making blueberry muffins is time-consuming plus they come out of the oven and straight into my mouth, not good.

So instead I eat bowls of blueberries with some sugar on top.

Just check your teeth after eating them.

It’s a great food for in the morning, a bowl of fruit is a lot better than a muffin that is loaded with sugar and butter, both inside and outside.


Growing Up

When I was growing up my mother sliced up bananas, cut up some oranges, squeezed some juice on top and added some sugar.

Do you know how good that is? 

It’s healthy because its fruit, it’s great for kids. 

My sons growing up would not touch fruit and to this day still don’t eat fruit. 

Weird, but they are healthy maybe because they don’t eat sweets. 

Growing up I didn’t keep all that junk in the house, I made cookies sometimes but it’s not like today, back then there wasn’t all that junk food that there is now. 

With eating healthy be careful with your sleep.

Go to bed about the same time every night, stay off caffeine several hours before bed.

Don’t play a lot of video games before bed because it gets you all wired up and then it is hard to sleep. 

Open a window in your room just a couple of inches, even in winter.

It feels so much better sleeping with fresh air. 


A New Take On Life

When you combine healthy eating which is a new take on life, with good sleep, your health will get better.

The World Health Organization says some issues with cardiovascular deaths are related to bad foods and no exercise. 

Going for a walk is good for you, especially after dinner. 

Walking is ok if you go to a mall, they open early for the walkers, the stores aren’t open but the mall doors are.

You can walk fast or slow, as long as you are moving your legs that is fine. 

Water aerobics is a fantastic way to get some exercise because it is not hard on your joints. 

This kind of exercise makes you feel better and great throughout the day, you have more energy.

Another thing, eat carbs.

Do not eliminate them from your diet. Your body needs carbs because they give you energy. 

So if you want to exercise do it.

Just remember you won’t lose a lot and try to eat something healthy before and after.

I love weight lifting but I can’t do it, it’s hard on my joints.

Healthy eating to me can sound like 11,000 ways to dress a noodle but it doesn’t have to sound so terrible.


Eat An Apple A Day

Eat an apple every day. Mom was right, an apple a day. 

I love Lindsey green olives. 

The nutritionist said I could eat 25 a day, the small ones. 

I buy 16 ounces sour cream, good seasonings packet like Italian dry dressing.

Mix and put in the fridge.

I slice up celery really fast, carrots, cauliflower and chill all.

The in a big bowl goes olives and veggies.

It’s amazing, you really don’t put a lot of dip on the veggies.

I make a meal out of this.


5 Small Meals

I have found that eating 5 small meals every day makes me feel better and I don’t eat as much.

Of course the other day I read that this doesn’t work, well it works for me because I am not hungry all day.

If you want something sweet once in a while make banana bread by Emeril Lagasse

This is really good, it calls for macadamia nuts, I leave those out, not a big fan.

Here Is How I Make It

This is to die for!

Banana Bread

1/2 cup solid shortening

1 cup sugar

2 eggs

3/4 cup mashed bananas about 2–3 bananas

1 teaspoon baking soda

1 1/4 cup of flour

Pinch of cinnamon, I use a big pinch;-)

Preheat oven 350° oil and flour a 9x5x3″ loaf pan

With an electric mixer mix shortening and sugar on medium speed, add eggs one at a time.

Add mashed bananas, flour & baking soda that has been pre mixed with a fork.

Add cinnamon.

Pour the sticky mixture into a pan.

Bake for one hour. 

Making A Healthy Lifestyle Change -  My Personal Journey

That’s all for now!

Have I inspired you into making a healthy lifestyle change?

Would you like to add your own thoughts and ideas to the conversation?

Great, leave them as comments below and I will get back to you.

Make sure that you subscribe to the comments so that you are notified when I reply.


Kay Rovik


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Kay Rovik
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Making A Healthy Lifestyle Change -  My Personal Journey
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Making A Healthy Lifestyle Change - My Personal Journey
The word diet is such a nasty word.  Let’s remove that word from our English language forever.  Replace your diet by making a healthy lifestyle change around eating well with moderation.
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Follow Kay Rovik:
20 Years as a mystery shopper. Apartments & car dealerships. A little of this, and a little of that and after a while it all comes together. Life is a journey. I am a lover of dogs, had four golden retrievers, please rescue dogs. Save a life.

48 Responses

  1. Shana valle
    | Reply

    A very nice article, yes best diet brings you a happier life, I have managed to lose around 3lbs in two weeks just with low carb diets, but one of my friend she lost around 5lbs just avoid eating one veggie that’s it,

  2. Sumon_khan
    | Reply

    It is a high-quality website. I am reading your post every day.I am happy to your post.thank you.

  3. Neil Dimapilis
    | Reply

    Having a healthy lifestyle really does payout in the long run. personally i try to lessen the red meat that i eat and substitute it with fish

  4. Cristina Olivia
    | Reply

    Wonderful, what a weblog it is! This website presents
    helpful facts to us, keep it up.
    Cristina Olivia recently posted…Best Tennis Racquet For Beginners of 2019My Profile

  5. Kay Rovik
    | Reply

    I agree, I rarely eat red meat, I use other proteins because your body needs protein.

  6. Mamon
    | Reply

    Wonderful, this is very good blog, and i believe this blog was helpful me and others. Thank you.

  7. Shivam
    | Reply

    Great article. This article is really well written and I agree with everything you said. Having a healthy lifestyle change your life so much, you feel more motivated, you feel productive and you feel more active.
    Really nice article. Keep it up.
    Shivam recently posted…How To Use Treadmill Effectively For Weight LossMy Profile

  8. Marcus@strengthery
    | Reply

    If 5 meals a day works for you, then that is what works for you haha. When it comes to eating habits and daily routines, I don’t think it is right to use the terminology: “works or doesn’t work”. Everyone is different 🙂

  9. Kay Rovik
    | Reply

    Just because someone gives an opinion, it is not wrong, it is my opinion. Yes, how nice we are all different and everyone has a right to make an observation and if you are struggling for ideas then maybe you could try these and use in your life. This is all this article is, my opinions what worked for me.

  10. Alex
    | Reply

    Great article, This is really motivational for every fat person out there who are still thinking about what to do and how to get smart, they should read your valuable post, I am not fat but your post encouraging me to stay fit, thanks for your post.

  11. Jon Muller
    | Reply

    Eating small portions scattered through out the day can really make a big difference than eating three heavy meals. In case you get tired of banana bread recipe, you can actually take a ripe banana topped with peanut butter. It gives you energy but not so much calories. Other healthy snacks that work for me are oatmeal, boiled egg, wheat bread and raisins.

  12. adamwillams
    | Reply

    Wow very interesting blog & article, Thanks for sharing.

  13. Danny Sigmon
    | Reply

    What a fabulous post you make! this blog summarises the whole life with a short brief. Thanks for leading a luxury life with modern equipment like life, fashion etc.

  14. Jakes Pietro
    | Reply

    Wow! Interesting post! Thanks for sharing. Love to read this amazing post. 🙂
    Jakes Pietro recently posted…Law of Attraction and Relationships: From A to ZMy Profile

  15. Adrian Willson
    | Reply

    How’s your health going to be depends on the what you kind of food eat. To live healthy and disease free especially keeping yourself away from the varicose vein you must eat healthy food. Thanks for sharing the healthy lifestyle.
    Adrian Willson recently posted…The Pros and Cons of Compression Hose for Varicose VeinsMy Profile

  16. Kay Rovik
    | Reply

    Unfortunately eating healthy does not solve everything. I have multiple diseases and all that healthy eating does is help me feel better. But I have never been depressed, I look at all of them as being interesting, and the next person has it worse. But I do try to eat a lot of fruits and vegetables.

  17. Naresh Kana
    | Reply

    Good that you changed your lifestyle but I am okay with my lifestyle (sleeping).
    Naresh Kana recently posted…Health and Fitness Tips When Beginning OutMy Profile

  18. Michael Simmons
    | Reply

    Thank you for the useful article Kay!

    I was really excited about those wise ideas! Especially I did like your 5 Small Meals idea.

    I’m really sorry to hear about type 2 diabetes. I wish you the very best of health, happiness and success!
    Michael Simmons recently posted…Guide to Shortening Substitutes for Your KitchenMy Profile

  19. Amazer Me
    | Reply

    Change your life the way you want, that makes you happy, comfortable, energetic, full of confidence. To apply these changes apply The Law Of Attraction.
    Amazer Me recently posted…Comment on Does The Law of Attraction Work? Find Out Now! by Law Of Attraction Forum | Connect With Fellow CreatorsMy Profile

  20. jhon knght
    | Reply

    Great Post! Its really helpful to me, I appreciate it. KEEP IT UP.And Thanks for sharing.

  21. Reshma Khan
    | Reply

    You want to be healthy, but sometimes it seems like being healthy is a constant uphill battle. But what if being healthy was as easy as ABC?

  22. Miko
    | Reply

    I am really so glad to see this blog! Thank you so much for this great article. This really wonderful idea about a healthy lifestyle that is pretty helpful for me.

  23. haris
    | Reply

    it’s correct that having a strong support system can make an immense disparity. It is also pleasurable and stirring to accomplish your health goals with your loved ones. intake healthy mutually and effective out should be a good quality start. thanks for this amazing quantity of satisfied. I will be thankful for your work. Thank you so much for sharing.

  24. Neha Bhardwaj
    | Reply

    “The word diet is such a nasty word.

    Let’s remove that word from our English language forever.

    Replace your diet by making a healthy lifestyle change around eating well with moderation.”


  25. Md Tariqul Islam
    | Reply

    Hi ,thank you for sharing your blog post…It so helpful!!! give me some advice.I will wait for your reply

  26. Penelope Smith
    | Reply

    I liked what you said about how water activities can really help your joints be healthier and become stronger. That is good for me to know because my father has been having some issues with his knees lately. It seems like he should think about starting to take up swimming soon.

  27. ken Miller
    | Reply

    Oh great! that means dieting is not a tasteless task anymore lolzz

  28. healthy food
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    Great Post! Its really helpful to me, I appreciate it. KEEP IT UP.And Thanks for sharing.

  29. John
    | Reply

    Awesome post. If we eat healthy then we can have good health.
    Your posts are very interesting. Smile
    John recently posted…What is the Cause of Sore Throat ? Know the treatmentMy Profile

  30. Md Tariqul islam
    | Reply

    “Thanks sir for sharing this article
    This is really helpful for the blogger who doesn’t get the adsense approval so they can choose the alternatives of the adsense
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    Bhavesh recently posted…how to increase your website traffic for free”

  31. Ritika Patidar
    | Reply

    I’m glad that I came across to this amazing blog. thank you so much sharing this blog.
    Ritika Patidar recently posted…Terms Used in CookingMy Profile

  32. Rifat
    | Reply

    I have learned huge knowledge from here. I am waiting for your updates.

  33. spider bites on dogs
    | Reply

    In case you get tired of banana bread recipe, you can actually take a ripe banana topped with peanut butter. It gives you energy but not so many calories. Other healthy snacks that work for me are oatmeal, boiled egg, wheat bread, and raisins.
    spider bites on dogs recently posted…all about information to spider bites on dogs or Spiders PoisoningMy Profile

  34. sam
    | Reply

    Awesome post. If we eat healthy then we can have good health.
    Your posts are very interesting. Smile
    sam recently posted…Nine Practical Fitness TipsMy Profile

  35. Matthew Smith
    | Reply

    Good Article. It is true that a good diet brings you a healthy and happier life. I have managed to lose 12 kg weight in 6 months. I did it with core exercise and avoiding high carb almost 4 days of week.

  36. kay rovik
    | Reply

    It helps, but it isn’t a perfect solution. I feel whatever works for you is great. I have a terrible sweet tooth. For some reason, after my last surgery, I have such a craving for chocolate. I eat a little chocolate every day. Plus I don’t drink coffee, so I have to drink cola if I am going out.

  37. nina lavi
    | Reply

    Thank you for sharing an interesting article 🙂

  38. Neogen
    | Reply

    Yes, it is true that to remain healthy and make your lifestyle change from other lifestyle is not so difficult. To adopt a healthy lifestyle to remain healthy. There are many tips to adopt and remain healthy.
    Neogen recently posted…10 Proven Health Benefits of Pine Bark ExtractMy Profile

  39. Ashley Casey
    | Reply

    My advice? :

    # Make a list of all your bad habits – all of them. Changing a habit takes a lot of time, effort and energy. Choose which are worth the investment and try to change them one by one (don’t do it all at the same time).

    # Choose a day of the week and have an interview with yourself to review your past week and set goals for the next one. ( I do it Monday morning, you might prefer Sunday evening)

    # Try to remove negative thoughts from your life.
    Ashley Casey recently posted…How to adjust office chair seat tiltMy Profile

  40. Caffeine Brothers
    | Reply

    Awesome diet! Eating healthy should be our lifestyle. Thanks for the inspiration.
    Caffeine Brothers recently posted…5 Things You Didn’t Know About Good Coffee in the PhilippinesMy Profile

  41. Neogen
    | Reply

    Life is full of nutrition and we can’t live without healthy food. Eating small portions scattered throughout the day can really make a big difference than eating three heavy meals. Great article. This article is really well written and I agree with everything you said. To stay healthy we should sacrifice our health.
    Neogen recently posted…10 Proven Health Benefits of Pine Bark ExtractMy Profile

  42. Nutriee
    | Reply

    Awesome post. If we eat healthy then we can have good health.

  43. Yvonne
    | Reply

    Changing lifestyle means discipline. Without discipline, you can change the lifestyle you used to live with. I have a home-based business. I prefer to stay at home rather of going out. My lifestyle changed with them. No gym no exercise. No social life. However, I decided to have a clean living. Stress is always there, but, when you decide to overcome everything. You can do more things as possible. I started to do intermittent fasting to regular my metabolism. It works for me.
    Yvonne recently posted…All Natural Ways To Fighting DepressionMy Profile

  44. Vaibhav Deshpande
    | Reply

    Thanks for crafting this beautiful information. I’m thankful and humbled to you. This is the best blog I have ever read. I’m going to make sure that I will share this with my friends and relatives.

  45. Thomas Rich
    | Reply

    Superb article, All of the food you mentioned above is really tasty and the good thing which you said is healthy too, I will keep in mind your tips and I am a very diet conscious person so definitely will stick to this diet to stay healthy, thanks.

  46. Ridhima Patel
    | Reply

    i hate dieting, this look yummy way to start dieting,thank mate you have shown me new way to start healthy life, thank you!

  47. walmart near me
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    You are like an old boat leaving the dock

  48. Neha
    | Reply

    Changing your lifestyle and taking healthy diet daily is not that difficult. Try it once you can’t see results instantly but it will surely change your life by protecting your body from diseases.

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