March is here so that means it is National Nutrition Month! This is one of my favorite times as a Dietitian! For 2017, the theme is "Put your best fork forward," which I love because it makes me think of not only choosing healthy foods, but also, cooking more! I often get client feedback that revolves around not having enough time to cook. My challenge for those of you reading this post is to commit to cooking at least one day/night per week. Once you get that down, increase to two or or even three nights! If the weekdays are too busy for you to cook more involved meals/recipes, try batch cooking on the weekends and freezing for later use. Stock-up on items like canned beans or frozen steamable veggies for when your not in the mood for cooking. To take it a step further, try incorporating new and healthy recipes in your weekly meal rotation.
Try out the zoodles (zucchini noodles) recipe below as a side dish or make it a meal by adding a lean protein and high-fiber carbohydrate (like chickpeas)!
Sauteed Zoodles with Fresh Pesto
Yield: 4 servings
Ingredients
4 medium zucchini, ends trimmed
2 cups fresh basil
1/2 teaspoon minced garlic
1/3 cup olive oil
2 teaspoons lemon juice (can increase to 1 tablespoon if you prefer a more lemony flavor)
1/2 cup cherry tomatoes
Salt & pepper
**Flavor add-ins for pesto: pine nuts, minced onion, walnuts, or nutritional yeast
Directions
1. Using a vegetable peeler or spiralizer, slice zucchini into noodles.
Set aside in bowl.
2. Food process: basil, garlic, olive oil, and lemon juice.
3. In a large skillet, combine zucchini noodles with pesto and saute over medium heat for 5-7 minutes.
4. Top noodles with tomatoes and season to taste with salt and pepper.
Nutrition: 190 Calories, 17g Fat (12g Monounsaturated Fat & 3g Polyunsaturated Fat), 65mg Sodium,
522mg Potassium, 9g Carbohydrates, 3g Fiber, 3g Sugar, 1g Protein, 44% Vit A, 29% Vit C
Showing posts with label meal planning. Show all posts
Showing posts with label meal planning. Show all posts
Thursday, March 9, 2017
Monday, January 16, 2017
Top 6 Meal Planning Tips
How many of you reading this are currently meal planning or have tried it in the past? It can be difficult to plan meals while working, going to school, and managing other activities. You may even feel like you prepare the same meals over and over again, which may get a bit boring. Planning your meals can be such a great tool to help you eat a more well-balanced diet! Planning can also help you to be less tempted to order out, which can get quite expensive. Today, I would like to share with you my top 6 meal-planning tips, in case you're feeling stuck or in a dinner rut!
1. Take some time to look for different recipes.
Don't be afraid to try something new; it may even make it into your weekly meal rotation! Check out websites like Pinterest, Allrecipes, Food Network, etc, for a plethora of recipes for every cooking level and food preference.
2. Ask your family what they would like to it.
They may have some ideas or new favorites that they would like to see more on the kitchen table. This can take some of the pressure off of you, while cooking up something delicious you know your family will enjoy.
3. Take advantage of grocery store sales and ads.
Don't throw those ads to the wayside while you sifting through your daily newspaper. Browse through the ad for some meal inspirations that won't break the bank. Remember to aim for a non-starchy vegetable (like broccoli or brussels sprouts), protein, and high-fiber carbohydrate (like sweet potatoes or quinoa) for each meal.
4. Create a theme for some days of the week.
Meatless Mondays, taco Tuesday, pasta Wednesday, and so on and so forth. Creating a theme will give you a starting point when planning meals. Even if you are making a familiar recipe, try switching up some of the ingredients. For example, on taco Tuesday, try swapping in beans for ground meat or using ground chicken. For pasta Wednesday, try a new low sodium pasta sauce, higher fiber pasta or even a new vegetable.
5. Repurpose leftovers.
When planning out meals (or theme-nights), remember to designate a day of the week (or two) for leftovers. Those leftovers can really add up and you want to utilize them before they end up going bad. If you don't have enough for a whole family meal, use leftovers in your lunch box for work or incorporate them into a new dish. Let's say you made a baked chicken (or tofu for my vegan/vegetarian friends) recipe on Sunday, but there isn't enough to make another full meal with it. Instead, dice it up and add it to a casserole with extra veggies, a low sodium broth, and some quinoa or brown rice. Or, use leftover proteins on a fresh bed of greens. Get creative with those leftovers!
6. Utilize your freezer.
If you find that you can't cook a lot during the week, try to double your recipes when you do cook. You can freeze whatever isn't eaten and defrost it at a later time when your stuck on a meal idea or don't feel like cooking.
Leave a comment and let me know how your meal planning/prepping is going and if any of these tips have helped you to step up the variety!
1. Take some time to look for different recipes.
Don't be afraid to try something new; it may even make it into your weekly meal rotation! Check out websites like Pinterest, Allrecipes, Food Network, etc, for a plethora of recipes for every cooking level and food preference.
2. Ask your family what they would like to it.
They may have some ideas or new favorites that they would like to see more on the kitchen table. This can take some of the pressure off of you, while cooking up something delicious you know your family will enjoy.
3. Take advantage of grocery store sales and ads.
Don't throw those ads to the wayside while you sifting through your daily newspaper. Browse through the ad for some meal inspirations that won't break the bank. Remember to aim for a non-starchy vegetable (like broccoli or brussels sprouts), protein, and high-fiber carbohydrate (like sweet potatoes or quinoa) for each meal.
4. Create a theme for some days of the week.
Meatless Mondays, taco Tuesday, pasta Wednesday, and so on and so forth. Creating a theme will give you a starting point when planning meals. Even if you are making a familiar recipe, try switching up some of the ingredients. For example, on taco Tuesday, try swapping in beans for ground meat or using ground chicken. For pasta Wednesday, try a new low sodium pasta sauce, higher fiber pasta or even a new vegetable.
5. Repurpose leftovers.
When planning out meals (or theme-nights), remember to designate a day of the week (or two) for leftovers. Those leftovers can really add up and you want to utilize them before they end up going bad. If you don't have enough for a whole family meal, use leftovers in your lunch box for work or incorporate them into a new dish. Let's say you made a baked chicken (or tofu for my vegan/vegetarian friends) recipe on Sunday, but there isn't enough to make another full meal with it. Instead, dice it up and add it to a casserole with extra veggies, a low sodium broth, and some quinoa or brown rice. Or, use leftover proteins on a fresh bed of greens. Get creative with those leftovers!
6. Utilize your freezer.
If you find that you can't cook a lot during the week, try to double your recipes when you do cook. You can freeze whatever isn't eaten and defrost it at a later time when your stuck on a meal idea or don't feel like cooking.
Leave a comment and let me know how your meal planning/prepping is going and if any of these tips have helped you to step up the variety!
Sunday, March 1, 2015
National Nutrition Month
March starts one of my favorite times of the year, National Nutrition Month! This is a nutrition education and information campaign held annually by the Academy of Nutrition and Dietetics. Basically, it focuses on how important it is to develop healthy eating and physical activity habits. This year's theme is "Bite into a Healthy Lifestyle." Also in March is Registered Dietitian Nutritionist Day (March 11). This is a time to not only recognize RDNs for their awesome job of helping people develop healthier lifestyles, but also, to increase awareness of RDNs as providers of food and nutrition services. For more information, check out the NNM site.
Going along with the "Bite into a Healthy Lifestyle" theme, here are 5 tips for keeping your meals healthy!
1. Build your meal around your lean protein. I always get people who ask me what to eat for dinner. My first response is what is your protein (chicken, fish, tofu, etc). Then, we think about what goes well with it. For example, you have chicken for dinner so maybe you plan some steamed broccoli and roasted potatoes. Or if you have fish, maybe you plan for stewed tomatoes and rice. Or maybe you want to do a chicken stir fry with rice and string beans. Don't overcomplicate your meals. Just remember you want a lean protein, non-starchy vegetable, and starch (could be vegetable or other carb).
2. Eat slowly and put your fork down between bites. Let your body have time to digest and tell you you are full. Also, don't "clean your plate." Wrap up your extra dinner for a balanced packed lunch the next day!
3. Check in with mindfulness. Before grabbing a snack from the cabinet, think to yourself, "Am I really hungry?" Sometimes we eat out of boredom or stress. Instead of immediately grabbing for the chips or cookies, drink a glass of water or hot tea. Then, take a walk or read a book for 10 minutes. If hunger still strikes, then reach for a healthy snack (veggies and dip, Greek yogurt, apple and peanut butter, etc).
4. Eat from a plate, not a package. Read the food label and portion out a serving size into a bowl. When we eat from the package, it turns into mindless eating. Most of the time we don't realize how much we ate until the whole package is gone!
5. Plan your meals and snacks. You can do this in a couple of forms. One way is to pick a day to batch cook a few meals/sides. Then, each day you can just pull from what you already made. Another way is to simply write down what you plan to make for the week. From this information, you can build your shopping list (remember to stick to it)! Having planned meals and snacks can help to decrease grabbing unhealthy foods out of convenience.
Happy National Nutrition Month and Happy soon-to-be Registered Dietitian Nutritionist Day to all of my fellow RDNs :)
Going along with the "Bite into a Healthy Lifestyle" theme, here are 5 tips for keeping your meals healthy!
1. Build your meal around your lean protein. I always get people who ask me what to eat for dinner. My first response is what is your protein (chicken, fish, tofu, etc). Then, we think about what goes well with it. For example, you have chicken for dinner so maybe you plan some steamed broccoli and roasted potatoes. Or if you have fish, maybe you plan for stewed tomatoes and rice. Or maybe you want to do a chicken stir fry with rice and string beans. Don't overcomplicate your meals. Just remember you want a lean protein, non-starchy vegetable, and starch (could be vegetable or other carb).
2. Eat slowly and put your fork down between bites. Let your body have time to digest and tell you you are full. Also, don't "clean your plate." Wrap up your extra dinner for a balanced packed lunch the next day!
3. Check in with mindfulness. Before grabbing a snack from the cabinet, think to yourself, "Am I really hungry?" Sometimes we eat out of boredom or stress. Instead of immediately grabbing for the chips or cookies, drink a glass of water or hot tea. Then, take a walk or read a book for 10 minutes. If hunger still strikes, then reach for a healthy snack (veggies and dip, Greek yogurt, apple and peanut butter, etc).
4. Eat from a plate, not a package. Read the food label and portion out a serving size into a bowl. When we eat from the package, it turns into mindless eating. Most of the time we don't realize how much we ate until the whole package is gone!
5. Plan your meals and snacks. You can do this in a couple of forms. One way is to pick a day to batch cook a few meals/sides. Then, each day you can just pull from what you already made. Another way is to simply write down what you plan to make for the week. From this information, you can build your shopping list (remember to stick to it)! Having planned meals and snacks can help to decrease grabbing unhealthy foods out of convenience.
Happy National Nutrition Month and Happy soon-to-be Registered Dietitian Nutritionist Day to all of my fellow RDNs :)
Friday, December 5, 2014
Healthy Cooking Tips for One
It can seem difficult or overwhelming to cook for only one person when so many recipes give a yield for 4-6 people! Maybe you have been used to cooking for a large family or maybe just another loved one. Whatever the case may be, I am going to give you tips on how to shop and cook healthy for one. So, lets get started!
Tip #1: Make a Plan!
Use a calendar or some scrap paper to make your menu for the week. See what you already have in your cabinets so you are not spending extra money on things you don't need. It doesn't have to be super specific. For example: Monday (chicken with rice and veggie casserole), Tuesday (scrambled eggs with veggies), Wednesday (chicken soup using leftover rice), etc. Just having an idea for the week can help to keep your budget and health on track.
Tip #2: Be Careful with Fresh Produce!
Fresh produce is a great choice; however, if you don't plan correctly, you can be throwing away money. Be strategic with your fresh produce. If you buy lettuce, be sure to use it early in your weekly menu so it won't go bad. For fresh fruit, freeze it before it goes bad for use in smoothies or yogurt toppers later.
Tip #3: Use Frozen Fruits and Vegetables!
Frozen produce are just as nutritious as fresh produce and they won't spoil quickly. When choosing frozen options, look for ones without added sauces. You can use frozen produce for smoothies, soups, stir-fries and more!
Tip #4: Use Canned Fruits and Vegetables!
Canned beans can be a great addition to any salad or entree! Beans are a long-lasting food item on the shelves. Other canned vegetables can be a great option to fresh or frozen. To cut back on the sodium for canned veggies, buy low sodium options or drain and rinse. For canned fruits, buy them in their own juices or with the label "No Added Sugar." Again, canned fruit can be a great alternative to fresh or frozen. If I go for canned fruit, I love pairing with cottage cheese or Greek yogurt for a protein source.
Tip #5: Cook Different Ways!
When you cook your meals, think about ways you can re-invent it into another meal. For example: Cook rice/quinoa as a side dish on Monday, then use for a casserole or soup for Tuesday. Baked chicken can be made into chicken salad!
Tip #6: Make Eggs for Dinner!
Don't feel like spending much time in the kitchen? Have eggs for dinner! Eggs are a great source of protein and choline. Make an egg scramble with veggies. Or, hard boil a batch of eggs for a quick snack or salad topper.
Tip #7: Make Your Favorite Casserole!
Just because you are only cooking for one, does not mean you cannot make your favorite casseroles. Make 1/2 or 1/4 the recipe and bake in a loaf pan (9x5 or 8x8).
Tip #8: Bulk Cook and Freeze!
If you don't want to make involved dinners every night, think about making your own freezer meals. Take 1 day to cook extra food and freeze in containers (labeled with date/contents). Then, you can just pull out and cook for a quick meal.
Tip #9: Bulk Buy and Freeze!
Supermarkets sell individually frozen chicken breasts/fish fillets; however, these can be quite costly. For a cheaper alternative, buy larger packages of meat/fish (look for sales) and pre-portion before you freeze at home.
Tip #10: Freeze Your Grains!
Cook rice/quinoa (or other grains) and freeze in muffin pans. After they are frozen, store "muffins" in a freezer baggie. Then, you can just defrost as needed!
I hope these tips help you in cooking for one! Try the Egg Strada or Pizza Tops recipes below :)
Egg Strada
Ingredients
2 eggs
1/4c milk
1/4c cheddar cheese, shredded
1/4c each diced onions and peppers
1/4 tsp each garlic, oregano, black pepper
Dash salt
Directions
1. Preheat oven to 350 degrees F and spray oven-safe fish with non-stick spray.
2. Beat eggs and milk. Add veggies and cheese. Toss to coat.
3. Pour into dish and bake for 25 minutes.
Pizza Tops
Ingredients
Pita bread rounds (or bagel/sandwich thins)
Tomato/pasta sauce
Toppings: chicken, veggies, cheese
Directions
1. Place rounds/thins on small baking sheet.
2. Top with sauce and additional toppings.
**For this recipe, feel free to use leftovers from another meal for a small snack or light meal!
Tip #1: Make a Plan!
Use a calendar or some scrap paper to make your menu for the week. See what you already have in your cabinets so you are not spending extra money on things you don't need. It doesn't have to be super specific. For example: Monday (chicken with rice and veggie casserole), Tuesday (scrambled eggs with veggies), Wednesday (chicken soup using leftover rice), etc. Just having an idea for the week can help to keep your budget and health on track.
Tip #2: Be Careful with Fresh Produce!
Fresh produce is a great choice; however, if you don't plan correctly, you can be throwing away money. Be strategic with your fresh produce. If you buy lettuce, be sure to use it early in your weekly menu so it won't go bad. For fresh fruit, freeze it before it goes bad for use in smoothies or yogurt toppers later.
Tip #3: Use Frozen Fruits and Vegetables!
Frozen produce are just as nutritious as fresh produce and they won't spoil quickly. When choosing frozen options, look for ones without added sauces. You can use frozen produce for smoothies, soups, stir-fries and more!
Tip #4: Use Canned Fruits and Vegetables!
Canned beans can be a great addition to any salad or entree! Beans are a long-lasting food item on the shelves. Other canned vegetables can be a great option to fresh or frozen. To cut back on the sodium for canned veggies, buy low sodium options or drain and rinse. For canned fruits, buy them in their own juices or with the label "No Added Sugar." Again, canned fruit can be a great alternative to fresh or frozen. If I go for canned fruit, I love pairing with cottage cheese or Greek yogurt for a protein source.
Tip #5: Cook Different Ways!
When you cook your meals, think about ways you can re-invent it into another meal. For example: Cook rice/quinoa as a side dish on Monday, then use for a casserole or soup for Tuesday. Baked chicken can be made into chicken salad!
Tip #6: Make Eggs for Dinner!
Don't feel like spending much time in the kitchen? Have eggs for dinner! Eggs are a great source of protein and choline. Make an egg scramble with veggies. Or, hard boil a batch of eggs for a quick snack or salad topper.
Tip #7: Make Your Favorite Casserole!
Just because you are only cooking for one, does not mean you cannot make your favorite casseroles. Make 1/2 or 1/4 the recipe and bake in a loaf pan (9x5 or 8x8).
Tip #8: Bulk Cook and Freeze!
If you don't want to make involved dinners every night, think about making your own freezer meals. Take 1 day to cook extra food and freeze in containers (labeled with date/contents). Then, you can just pull out and cook for a quick meal.
Tip #9: Bulk Buy and Freeze!
Supermarkets sell individually frozen chicken breasts/fish fillets; however, these can be quite costly. For a cheaper alternative, buy larger packages of meat/fish (look for sales) and pre-portion before you freeze at home.
Tip #10: Freeze Your Grains!
Cook rice/quinoa (or other grains) and freeze in muffin pans. After they are frozen, store "muffins" in a freezer baggie. Then, you can just defrost as needed!
I hope these tips help you in cooking for one! Try the Egg Strada or Pizza Tops recipes below :)
Egg Strada
Ingredients
2 eggs
1/4c milk
1/4c cheddar cheese, shredded
1/4c each diced onions and peppers
1/4 tsp each garlic, oregano, black pepper
Dash salt
Directions
1. Preheat oven to 350 degrees F and spray oven-safe fish with non-stick spray.
2. Beat eggs and milk. Add veggies and cheese. Toss to coat.
3. Pour into dish and bake for 25 minutes.
Pizza Tops
Ingredients
Pita bread rounds (or bagel/sandwich thins)
Tomato/pasta sauce
Toppings: chicken, veggies, cheese
Directions
1. Place rounds/thins on small baking sheet.
2. Top with sauce and additional toppings.
**For this recipe, feel free to use leftovers from another meal for a small snack or light meal!
Monday, July 14, 2014
Quick Start Guide to Healthy Eating
Over the past month, I have been leading nutrition counseling sessions pretty much every day. Go me :) I am loving all the experience and different situations in a community-based setting. Almost 90% of my sessions will include some version of this phrase/question, "My doctor told me XYZ, and I need to _____ (lose weight or change my eating habits) and I don't know what I should be eating." If you are a health professional, you have probably heard this a few times along with "Can you write me a diet/menu plan?" Just a comment on the diet/menu plan, I rarely ever give someone a diet/menu to follow. My sessions are geared towards giving my clients/members the tools they need to choose healthy foods. It gets boring eating the same foods all of the time, so it is important for people to be able to have enough knowledge to change up what they eat in a healthy way.
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!
Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet." It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.
Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!
Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
_1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
the clients/members in my sessions get their calories from carbohydrates (most of them
being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
_2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
_3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
_4_ How much sugar am I consuming?
_5_ Do I snack more often than eat a meal? Are these healthy snacks?
_6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
_7_ How many servings of vegetables am I eating per day?
_8_ How many servings of fruit am I eating per day?
_9_ Am I getting enough fiber?
_10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.
Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.
Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.
Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).
Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation. If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.
Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.
Tip #9
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!
Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!
Comment below if you have begun your healthy lifestyle and what worked best for you!
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