HEALTHY
LiFE
STYLE
MANAGEMENT WITH

David A. Blech, MSN, APRN, AGNP-C

Kinsman Health Center

TAKING CONTROL OF YOUR LIFE AND CHRONIC DISEASE THROUGH HEALTHY LIFESTYLE CHANGES…ONE CHOICE AT A TIME.

© copyright March 2026
Kinsman Health Center
© copyright March 2026

DEDICATION

Our friend Mindy, who is a nurse and health fanatic, created this book so we can help people live healthier lives.

We miss you Mindy!

Keep moving to
keep moving
One step at a time.
One choice at a time.
You can do it!
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Dear Healthy Lifestyle Seeker,

We are delighted that you have chosen to embark on this journey toward a better version of yourself.

It is important to recognize that lifestyle changes do not occur overnight. Research indicates that habits typically require 21 days to form; that is, 21 days of consciously making better choices until they seamlessly integrate into your lifestyle.

When contemplating goals, we often set ourselves up for failure by establishing overly ambitious objectives, leading to frustration and ultimately abandonment of our efforts. This pattern of goal abandonment can permeate various aspects of life. Whether your aim is to reduce soda consumption or to incorporate more salads into your diet, we encourage you to start small. Clearly define your goals, outline the steps necessary to achieve them, and focus on accomplishing each small objective daily before attempting to tackle larger or multiple changes simultaneously. Remember, small steps can yield significant outcomes.

This guide serves as a valuable resource to assist you in reaching all of your goals. The principles outlined within can be applied across multiple facets of your life, facilitating transformative results in areas such as weight loss, improved physical health, reduced risk of chronic disease, enhanced mental well-being, and an overall appreciation for life.

As you navigate this guide, keep in mind that you are the priority. Utilize the tools and strategies that resonate with you to foster your success. These ideas are not rigid prescriptions for living but rather a foundation for reflection and inspiration, encouraging you to identify small areas for improvement that can lead to lasting, meaningful change.

● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

Table of Contents:

  • Healthy Lifestyle Definition & Ideas for Change3
  • Nutrition Guide4
  • Healthy Food List5
  • Grocery Shopping Guide6
  • Nutrition Label Facts7
  • Personal Goal Worksheet8
  • Monthly Get Active Chart9
  • Weekly Food Diary22
  • Food Reference Table49
  • Pound Lost Tracker50
  • Grocery List (Blank)51
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Small healthy habits make a big, everlasting difference.
Small steps = ideas to incorporate that can help form healthy habits and outcomes

Small steps:
– LOSE the cheese and condiments
– Portion size matters! (skip the extra slice)
– Use a SMALLER plate
– Swap water for sugary drinks
– have a plan when you shop (no trigger foods at house)
Healthy Eating
Goal: prioritize whole, nutrient dense foods. Focus on vegetables, fruits, protein and healthy carbs. Hydrate with water.
Note: Nutrition plays a crucial role in disease prevention, underscoring the adage "eat to live."
Small steps:
– Park further away at the store
– take the stairs instead of elevator
– Do 10 squats after washing your hands (3x/day is 30 squats!)
– Invite a friend to walk
Goal: 150 min of moderate exercise weekly (30 min daily)
– walking
– yoga
– strength training
Stay Active
Note: Maintaining an active lifestyle is essential for achieving all other health-related goals.
Less Stress
Goal: holistic well being, including setting healthy limits protect your energy and manage stress.
Note: Stress impacts all bodily systems and can contribute to chronic diseases and obesity. Prioritizing mental well-being and managing perceptions is essential for overall health.
Small Steps:
– Adequate daily sleep
– Daily gratitude affirmations
– Healthy social support
– Grace for small set backs
– Daily pause breaks
Sleep Well
Note: We may underestimate the significance of sleep to our overall well-being. It is critical for mental and physical well being.
Goal: 7–9 hours of sleep per night to regulate hunger hormones
Small Steps:
– Disconnect of electronics (no phones in bed)
– Don't eat late (acid reflux)
– Create a relaxing night time routine (read)
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NUTRITION GUIDE

[ "Eat Real Food" pyramid illustration ]

Nutritional goals should begin with the selection of whole foods rather than sugary, processed alternatives. While moderation is essential, individuals striving to lose weight or cultivate a healthy lifestyle should prioritize real food options over pre-packaged or nutritionally deficient items. Below, you will find straightforward strategies to shift your mindset regarding food choices. Additionally, please see our Grocery List Guide for purposeful shopping tips and reading nutrition labels.

All individuals must derive nutrition from the following categories. By opting for healthier choices, your caloric intake will naturally decrease. Within the guide, we have included a method to calculate the calories necessary for maintenance and weight loss.

Protein, dairy and healthy fats.

Goal: daily: 50–75g / 15–30g protein each meal
ex: 1 cup of Greek yogurt, 3–4oz serving of chicken

Vegetables & Fruits

Goal: 10g of vegetable/fruit per meal
ex: 2 cups of leafy green / one medium apple

Whole Grains:

Goal: 30–45g per meal
Ex: 1 cup of quinoa, 1 cup of brown rice or 1 large sweet potato

Eat the Right Amount for You

  • The calories you need depend on your age, sex, height, weight, and level of physical activity. We have provided a general calculation in this guide.
  • Pay attention to portion sizes, particularly for foods and beverages higher in calories. (cheese, nuts, full fat, condiments, etc)
  • Small meals spread through out the day are recommended so you maintain hunger control and prevent sugar dips and spikes throughout the day.
  • Hydration is a key factor in overall health. Choose water (still or sparkling) and unsweetened beverages.
CHEESEBURGER▶▶▶HAMBURGER
DRESSING ON SALAD▶▶▶DRESSING ON SIDE
ICE CREAM FOR DESSERT▶▶▶GREEK YOGURT W/ FRUIT
FRIED CHICKEN SANDWICH▶▶▶GRILLED CHICKEN SANDWICH
HALF PIZZA▶▶▶2 SLICES WITH BABY CARROTS
USE 10 INCH PLATE▶▶▶USE 6–8 INCH PLATE
🍴
Helpful Dining Out Tip: Upon receiving your meal at a restaurant, promptly divide it in half and place the remaining portion into a to-go box.
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HEALTHY FOODS

PROTEIN (LEAN)

  • Chicken Breast
  • Eggs
  • Lean Beef (Grassfed)
  • Turkey (ground, sausage)
  • Salmon
  • Beans/lentils

WHOLE GRAINS

  • Quinoa
  • Brown Rice
  • Oatmeal
  • Whole Wheat Pasta
  • Whole Wheat Flour
  • Skinny Pop Popcorn

DAIRY (LOW FAT)

  • Greek Yogurt (low fat and no added sugar)
  • Mozzarella Cheese
  • Cottage Cheese
  • Low Fat Milk

HEALTHY FATS

  • Avocado
  • Olive Oil
  • Avocado Oil
  • Grass Fed Butter
  • Nuts (Almonds, Cashews, etc) in moderation

VEGETABLES

NON starchy vegetables

  • Leafy Greens
  • Cucumbers
  • Bell Peppers
  • Broccoli
  • Asparagus
  • Mushrooms
  • Green Beans
  • Zuchinni
  • Cauliflower
  • Onions
  • Sweet Potato
  • Golden Potato

FRUIT

  • Apples
  • Berries
  • Bananas (moderation)
  • Cantaloupe
  • Oranges

Note: a good source of affordable vegetables and fruits are in the freezer section. Steaming or roasting vegetables is a good way to prepare them straight from the freezer.

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GROCERY GUIDE

Establishing a goal for grocery preparation can significantly aid in achieving your objectives. For those embarking on grocery shopping for the first time after beginning their healthy lifestyle journey, the experience can be overwhelming, particularly when it comes to selecting items and determining where to start. This serves as a concise 'cheat sheet' designed to assist you in preparing for your transformative shopping experience.

Once you have established a consistent healthy lifestyle journey, you can begin purchasing "staple" foods—items that you regularly consume. This approach will simplify both your grocery shopping and meal planning. Additionally, one significant benefit of organized grocery preparation is a reduction in food expenses and waste.

What you may not realize is that grocery store layouts are meticulously designed to maximize revenue. Store planners understand that customers must navigate from the entrance to the back of the store to access frequently purchased items, such as milk and eggs. Additionally, they strategically place marketing triggers along this pathway to influence consumer behavior and encourage additional purchases.

TIPS FOR SUCCESS

– Make a list
– Stock pantry staples
– Eat before arriving to store
– Start small with your meal planning (2–3 days a week with leftovers)
– Shop store perimeter: choosing less unprocessed foods.
– Take a kitchen inventory while preparing your grocery list
– Shop seasonal: its fresher and more affordable
– In the beginning try to limit your impulse buys. Give yourself 2–3 "off list" item lines on your list.
– Shop frozen for vegetables & fruits (limit spoilage at home)
– Read labels.
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READING THE NUTRITION LABEL

1Serving Information

2Calories

3Nutrients

🙂 Nutrients to get more of: Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium.

Nutrition Facts
4 servings per container
Serving size1 cup (227g)
Amount per serving
Calories280
% Daily Value*
Total Fat 9g12%
Saturated Fat 4.5g23%
Trans Fat 0g
Cholesterol 35mg12%
Sodium 850mg37%
Total Carbohydrate 34g12%
Dietary Fiber 4g14%
Total Sugars 6g
Includes 0g Added Sugars0%
Protein 15g
Vitamin D 0mcg0%
Calcium 320mg25%
Iron 1.6mg8%
Potassium 510mg10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutritional values for (1) serving not entire package

4Quick Guide to percent Daily Value (%DV)

  • 5% or less is low
  • 20% or more is high

AIM FOR AT LEAST 3G FIBER

🙁 Nutrients to get less of: Saturated Fat, Sodium, and Added Sugars.

Remember: The number of servings you consume determines the number of calories you actually eat.
Eating too many calories per day is linked to overweight and obesity.

⚠ Warning Signs of "Bad" Choices:

  • Sugar is near the top of the ingredient list: Ingredients are listed by weight; if sugar or syrup is listed early, it is a main ingredient.
  • High Total Sugar, Low Fiber: A product with high sugar and almost zero fiber (like sugary cereals or white bread) will cause rapid blood sugar spikes.
  • "Healthy" Misconceptions: A product might be low in fat but very high in added sugar, making it a poor choice.

ALWAYS READ INGREDIENT LIST!

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GOALASSESSMENT

It is essential to establish clear goals from the outset. When formulating these goals, they should be specific, measurable, and achievable. For instance, rather than simply stating, "lose weight," outline actionable steps or changes that will help you develop habits leading to your ultimate weight loss goal and its maintenance. Statistically, individuals who lose weight without making lifestyle modifications often regain the weight, sometimes exceeding their initial weight. By adopting a holistic approach to your lifestyle, you will not only enjoy the benefits of weight loss but also acquire the tools necessary to maintain a healthier, more fulfilling life. We will provide a holistic approach to initiate your goals. Kindly review the questions below and respond in alignment with your objectives.

CURRENT
GOAL
MOTIVATION (YOUR WHY)
ACTION STEPS

If weight loss is your objective, nutrition will likely be a critical component of your action plan. Below, you will find a generalized method for calculating the daily caloric intake necessary to maintain or achieve your weight loss goals.

Caloric Needs

It is not advised to consume less than 1,200 calorie a day.

Maintenance: (use your current weight)

For Women: Daily Caloric Allowance = Current Weight × 11
ex: Weight 160 (160×11)= 1,760 calorie

For Men: Daily Caloric Allowance = Current Weight × 12
ex: Weight 200 (200×12)= 2,400 calorie

Weight Loss: (use your ideal goal weight)

For Women: Daily Caloric Allowance = Goal Weight × 11
ex: Goal 140 (140×11)= 1,540 calorie

For Men: Daily Caloric Allowance = Goal Weight × 12
ex: Goal 185 (185×12)= 2,220

WOMEN: × 11 =
MEN: × 12 =
MONTH

STAY ACTIVE!

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WEEK 1
WEEK 2
WEEK 3
WEEK 4
MON
TUE
WED
THU
FRI
SAT
SUN

"DO SOMETHING TODAY THAT YOUR FUTURE
SELF WILL THANK YOU FOR." – UNKNOWN

MEAL DIARY

DAILY CALORIE ALLOWANCE

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BREAKFASTLUNCHDINNERSNACKS
MON
WATER
TUE
WATER
WED
WATER
THU
WATER
FRI
WATER
SAT
WATER
SUN
WATER

"It's not what we do once in a while that shapes our lives, but what we do consistently." —Tony Robbins

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FOOD REFERENCE

USE THIS CHART TO RECORD NUTRITION FOR COMMON FOODS

ITEMGRAM WTCALORIEPRO­TEINCARBS
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POUND LOST TRACKER

DATE :
STARTING WEIGHT :
TARGET WEIGHT :
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GROCERY LIST

TIPS FOR SUCCESS
FOCUS ON SHOPPING THE PERIMETER
LIMIT BUYING TRIGGER FOODS
SHOP ON A FULL STOMACH AND WITH A FOCUS

NOTES