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Healthy eating made simple
The main reason that you’re not happy with your weight is because of what you eat. Have you ever stopped to notice how many times you’re bombarded by food marketing each day? Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger. The question “What’s for dinner?” has never been more complex than now. Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line. But wait – truly healthy eating is simple. First you need to block out the blizzard of food marketing around you. Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job. It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice? So what does truly healthy eating look like? A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains. Just as importantly, a healthy meal does NOT contain:
Healthy Breakfast: Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
Healthy Lunch: It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
Healthy Dinner: Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis. I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.    How to Keep a Healthy Holiday Balance  Let’s celebrate this holiday season rather than stress out over every meal. Yes, November and December can be tricky months, especially for people with or at risk for diabetes. But you don’t have to miss out on the fun if you pursue a strategy of balance instead deprivation and guilt. The American Diabetes Association reports that nearly half of people with Type 2 diabetes say the holiday season makes it harder to manage their condition. Extra stress, travel, big meals, and sugary treats all play a role. Try these simple habits recommended by the ADA and the Centers for Disease Control and Prevention:
The ADA and Diabetes Canada both emphasize that the key is consistency, not perfection. What matters most is your overall pattern of eating, not one slice of pumpkin pie. Staying active through the holidays is a gift to yourself and your loved ones. It also keeps your blood sugar, energy and mood where you want them. Savor the season smartly. About Omega 3 Fish oils Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body?
Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.
>span class="qowt-font6-Arial">linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.
The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.
Also, research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health. BBQ Chicken Avocado Boats
Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado. To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve! Courtesy of RealHealthyRecipes.com What you need
1 cup roasted chicken, chopped Instructions 1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined. 2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper. 3. Serve immediately. Enjoy! Nutritional Analysis One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers. |
Lawrence Marcuson 2670 Charles Ct NW 5072023894   GRAND PA STRONG Online Life Transformation Online Coaching/Training is a new and exciting way for me to provide more effective, and more cost effective, body transformation services for people looking to be their best and Move Well to Age Well. Your virtual Personal Trainer - Anytime or Anywhere!! Learn more: Drops of Inspiration “Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.” - Goethe Check Your Fiber Score
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0). If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems. If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake. |