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
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
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
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 651 470-1620 or email me today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.
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.
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.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking.
Here’s what you need…
- 8 (4oz) loin lamb chops, trimmed of fat
- 1/2 cup dry red wine
- 2 tablespoons Worcestershire sauce
- 1 teaspoon dried rosemary leaves
- 4 garlic cloves, minced
- Freshly ground black pepper
- 1/4 teaspoon salt
- Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
- In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
- Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
- Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.