I have learned that what you eat consistently over time is significant. Progress, not perfection, is what matters!
Kathy, Age 32
January 10, 2012 | Leave a Comment
Clean eating is becoming increasingly popular these days, buzz words about it have been popping up all over. What is “clean eating”? It is about choosing foods in their natural whole state devoid of chemicals, additives, processing and refined ingredients The health benefits to this way of eating has positive outcomes including weight maintenance, blood sugar control, and more desirable blood pressure and cholesterol levels. It’s easy to see why eating whole, unprocessed foods in their natural state you are benefiting from whole grains, vegetables, fruits, lean meats rich in vitamins, minerals, fiber and phytonutrients.
Steps to eating clean:
- Eat whole foods, in their natural state including meat, fish, poultry,dairy, fruit, grains, nuts, seeds, legumes
- Choose healthful carbohydrates such as fruit, vegetables, whole grains and legumes.
- Choose lean protein sources lean meats, fish, chicken, eggs and low fat dairy
- Focus on healthy fats like monounsaturated fats ie olive oil, canola oil, avocado, nuts
- Limit Saturated fats found in fatty animal products and trans fats in fried foods and bakery products
- Moderation and frequent small meals
- Drink 8 to 10 glasses of water
- Increase Activity
October 3, 2011 | Leave a Comment
Most work days are much longer than 8 hours, many people are working additional hours at home on their laptops blackberries etc. With hectic schedules how do you ensure that you do not skip meals, make poor decisions, over eat and lack the energy needed to keep up.
1. Make a solid grocery list Plan your meals and snacks for the week shop over the weekend at your leisure on a full stomach. Avoid the center aisles of the store which contain processed foods and work the perimeter of the store which has produce, low fat dairy and lean meat/poultry.
2.Cook on Sunday Roast a chicken, whip together a turkey meat sauce, make a big stew or pot of chili – grill or steam some veggies. Wash and prep your salad for the week, place in zip lock bags. This prep will ensure you are all set to pack a daily cooler bag for work.
3.Recreate your leftovers Use left over chicken or other protein in the lunches you pack . Toss protein in a whole wheat pita with lettuce, tomato, your favorite seasonings and a slice of avocado. Place it in a tortilla add some salsa – you have a yummy burrito. Toss it into a salad along with grilled or roasted veggies. Have fun recreating meals, the possibilities are endless.
4. Pack Your snacks Measure nuts,dried fruit, whole wheat crackers, baked chips,sliced veggies, low fat cheese and yogurt.
5. Be Aware of beverage calories The average American consumes 400 calories a day in liquid form! This includes sports drinks,energy drinks,flavored ice teas, sodas and juice. Water is best, jazz it up with a lemon.
6. Don’t go shopping for the latest “popular”diet With all the new fad diets circulating around it does get confusing at times. Ask yourself Is it healthy?Does it involve whole foods?Will it fit into your lifestyle? Is it too restrictive?
7. Avoid going longer than 4 hrs without eating, honor your hunger. Too many hours without eating will lead to extreme hunger and over eating is typically the end result.
- How to focus on healthful eating and activity when fighting the winter blues?
- Holiday Tips
- Incorporating Intuitive Eating in Holiday Festivities
- Nutritional Guidelines to Prevent Breast Cancer
- School lunches
- Dining Out
- Energy Bars
- five a day
- Heart Disease
- Kids Nutrition
- Omega 3 Fatty Acids
- Sports Nutrition
- Tips for a balanced diet
- March 2015
- December 2013
- November 2013
- October 2013
- September 2013
- July 2013
- June 2013
- May 2013
- February 2013
- January 2013
- December 2012
- November 2012
- August 2012
- July 2012
- June 2012
- March 2012
- February 2012
- January 2012
- December 2011
- October 2011
- August 2011
- July 2011
- June 2011