Lose the weight. I’m not talking about physical weight but dead weight from your department. Deal with staff who negatively affect the department. They “weigh” on time, energy and morale and are preventing the team from achieving excellence.

Exercise your role and lead by example. Now that you can move about freely because you cut away the dead weight, use the time and energy wisely to walk and talk to your staff on a daily basis. Share in their world; hear their suggestions, concerns and ideas. They are the people who make it happen daily. Demonstrate that you value the staff members who make the department and institution look good every single day.

1.
Choose lean protein choices, such as eggs, egg substitutes, lean beef, turkey, chicken, fish, “tofu for vegetarian." Only broil, bake, boil or poach. Only olive oil or PAM.

2.
Minimize consumption of high glycemic carbohydrates (carbs that make your blood sugar spike) such as white rice, sugar, certain pastas and potatoes. Certain cereals are ok. (Use a low glycemic list for good body choices).

3.
When eating carbs, eat them with proteins and keep portion size small.

4.
Eat high fiber foods or add fiber to your diet.

5.
Water, Water, WATER. Drink lots of water daily. Drink it before a meal to help get you fuller quicker.

6.
Try to keep your daily food intake at 40% protein, 40% carbohydrate, 20% fat which is normally found in the foods that you eat.

7.
Eat 4-6 small meals a day. Eat fewer meals if you use a high protein shake or bar for one of the meals.

8.
Portion sizes of everything should be the size of your fist. Protein can be more if you are exercising.

9.
When eating out remember to have your food cooked the right way. You are paying. Limit condiments on food and you will actually begin to notice the quality of food.

10.
Exercise: Cardio exercise at least 20-30 minutes 3 times a week and resistance exercise with weights or machines 2-3 times a week for 20-30 minutes using mostly large muscle groups to increase your metabolism.