The main reason that you’re not happy with your weight is because of what you eat.
It’s hardly your fault.
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:
- Refined sugar / corn syrup
- Fried / fatty food
- Full fat dairy food
- Processed food with chemical additives
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:
- Scrambled egg whites, sliced tomato and whole grain toast
- Whole grain oatmeal, sliced fruit and a protein shake
- Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
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:
- Dark baby greens topped with chopped chicken breast and diced tomatoes
- Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
- Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
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:
- Grilled white fish, sautéed spinach and whole wheat couscous
- Baked chicken breast, steamed broccoli and brown rice
- Try the recipe for Rosemary Lamb Chops below
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 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.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
This Week’s Recipe
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
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper
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!
One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.
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CrossFit Edge Head Trainer and Owner
FitBody 360 Metabolic Specialist and Owner
CrossFit Level 1 Certified
USA Weightlifting Level 2 Certified
NASM CPT, PES, CES
Kettlebell Concepts Level 1 Certified