Plan. Shop. Prepare. Eat.

Most of us are opportunistic eaters – we wait until we are hungry and then we eat whatever we have quick and easy access to.  If this sounds like you, then you can use this to your advantage by following these simple steps:  Plan, shop, prepare, eat. 

You can spend a little time planning to ensure that the foods you turn to are those that you feel good about.

Planning your meals isn’t as hard as it sounds.  There are endless recipes available on the internet, in magazines, on television, and in cookbooks to choose from.  You don’t need to plan seven different breakfasts, lunches and dinner each day.  Plan a couple of different alternatives for breakfast and lunch and then change them up each week.  Plan three dinner ideas and then make use of leftovers during the week. 

Start with breakfast!  I can’t emphasize enough how important breakfast is every day – ideally with foods providing protein, fat, and carbohydrates.  Starting your day with a balanced breakfast boosts your metabolism, promotes balanced blood sugar, and will provide you with consistent energy.  Start this week by trying a couple of the ideas below. 

1.      Leftover Vegetable Frittata

Leftovers can make a great breakfast.  Try this recipe for dinner with a salad and then enjoy leftovers in the morning:  Vegetable and Cheese Frittata

2.     Yogurt and fruit parfait

In a goblet, layer the following ingredients twice: berries (1/4 cup of sliced strawberries and ¼ cup of blueberries—can be fresh or frozen), 6 ounces of vanilla low-fat yogurt, and 2 tablespoons of granola (and finish with a few berries on top).

3.     Toast with Nut Butter and Fruit

Try almond butter, cashew butter, or peanut butter to find your favorite.  Look for whole grain bread with the first ingredient being 100% whole wheat (or an alternate grain if wheat is not for you.)

4.     Avocado Sunrise

Try this easy-to-make, energizing morning meal: cut a ripe avocado in half, scoop it out of the peel, remove the seed, put your favorite fresh salsa in place of the seed, and sprinkle with a little sea salt.

5.     Immune-Boosting Smoothie

Combine 1 cup of strawberries, 1 cup of raspberries, a half cup of pineapple, 1 tablespoon of ground flax seeds, 1/3 cup yogurt, and 1/3 cup coconut water in a blender and mix until smooth. (If you want to make it cold, toss a few ice cubes into the blender).

6.     Energy-Boosting Oatmeal

Combine 1/2 cup of old-fashioned oats and 1 cup of milk (cow, soy, rice or other) or water in a saucepan and bring to a boil. Cook for 3-5 minutes over medium low heat, stirring occasionally.  Remove from heat, add in 1/8 teaspoon of vanilla, sprinkle in some cinnamon and honey (to taste) and then stir in 1-2 tablespoons ground flax seeds (start with 1 tablespoon and gradually increase).  Top with fresh berries.

7.     Breakfast Burrito

Scramble two eggs, sprinkle with cheese and then roll up in a whole wheat tortilla.  Top with your favorite salsa and some fresh spinach.  If you are not a fan of eggs, fill a tortilla with a banana and 2 tablespoons of your favorite nut butter.

Enjoy!

Is Your New Year's Resolution to Lose Weight?

 



It is December 29 and every other television commercial is about a weight loss program.  Janet Jackson and Mariah Carey have been featured for Nutrisystem and Jenny Craig.  What woman wouldn't want to look like either of them?

While there are many diet programs out there, the real secret to losing weight and keeping it off is to eat real food.  What I mean by this is to eliminate as many processed, packaged foods as you can.  And if you choose to include the convenience of processed, packaged foods in your diet, read the labels and choose the products with the shortest list and with ingredients you recognize as food.

Eating this way takes some planning and preparation, but so does following Nutrisystem, Jenny Craig, or Weight Watchers.  The difference is that you get to eat a wide variety of foods that are fresh, delicious, and high in nutrients to maximize your energy and health.

I believe that your body and metabolism works more efficiently when the majority of foods you eat are close to their natural form.  Whole foods in their natural form include beef, poultry, fish, lamb, pork, whole grains, vegetables, fruit, nuts, milk, cheese, yogurt, and eggs.  There is no going hungry with these guidelines. 

Best practice for weight loss is to include vegetables and fruit at every meal and snack, and to include whole grains such as brown rice, quinoa, polenta, barley, oatmeal, couscous, etc.  The fiber naturally present in these foods will fill you up and tune up your digestive system.  Healthy fats are also important for healthy cells!  Include avocado, nuts,nut butters, and cold-water fish (salmon, tuna, sardines) in your diet frequently.

I've included a few ideas to get you started.

Breakfast - Oatmeal with blueberries and walnuts; scrambled eggs with toast and an orange; toast with peanut butter and an apple.

Lunch - Quinoa salad with chicken breast, kalamata olives, and basil; black bean and sweet potato chili with corn bread; Pita stuffed with chicken caesar salad.

Dinner - Grilled salmon with brown rice and broccoli; marinated flank steak with sweet potato fries and salad; veggie pesto pizza with salad.

Snacks - Fresh fruit and nuts; veggies and black bean hummus; home-made trail mix; yogurt with almonds and raisins.

Treats - Dark chocolate (70%+ cocoa is best), real ice cream - a little goes a long way!


Plan your meals and snacks on the weekend and make dishes that store well ahead of time (chili, whole grain salads, hummus, trail mix, etc.) 

Try not to let yourself go too long without eating, and by all means don't deprive yourself of the foods you love.  Both may lead to overeating and feelings of defeat when trying to make healthy changes to your diet.

My advice - turn off the diet commercials and instead focus your efforts on learning to cook and eat real foods.

Happy New Year!!