by Paula | December 9, 2015 11:56 am
Making healthy changes to achieve weight or fitness goals or due to health concerns can be paralyzing for many people. I encourage the people that I consult with in one-on-one counseling to look for small changes that you can make on a weekly basis. Most people do not succeed with their New Year’s resolutions, because they create unattainable goals.
Let’s come up with food-related ideas that are reachable and doable for the typical person:
Always eat breakfast. Strive for one part protein, one part fruit and one part complex carbs. That could be egg whites with Ezekiel toast and berries or oatmeal with ground flax and berries, or whole wheat English muffin with goat cheese, smoked salmon and ½ a banana.
Drink water or homemade green tea throughout your day.
Pack a lunch that has lots of vegetables (salad, sandwich or bento box) + a piece of whole fruit.
Pack a healthy mid afternoon snack such as hard boiled eggs, hummus and jicama strips, Greek yogurt or almonds and string cheese.
Add sunflower seeds, almonds or walnuts to salads(in moderation) to boost vitamin totals
Eat red meat once or less per week
Try a vegetable that you’ve never tried. Retry Brussels sprouts, kale or eggplant even if previously you thought you didn’t like them.
Use flavored vinegar or spices vs. butter and salt when cooking protein or vegetables.
Make meals a balance of 40-50% carbs, 25-35% protein and 20-30% fat
Utilize quinoa, farro, & brown rice in salads, side dishes and as base of meatless meals.
Use small amounts of coconut oil for cooking.
Add cinnamon & turmeric to oatmeal and in complex carbs for its anti-inflammatory benefits
Use 0% Greek yogurt or cottage cheese vs. regular cheese and sour cream in cooking
Eat whole fruits vs. fruit juices for reduced sugar intake
Use parchment paper, flavored vinegar or Madeira, Masala wine or sherry with protein & vegetables for quick and less messy dinner prep.
Eat whole wheat bread with at least 3g of fiber. Don’t eat white bread
Don’t eat in front of the TV or computer screen. Make it an ‘experience’
Stop eating if your full
Don’t bring serving bowls with extra food to the table. Pack extras up and put into fridge before serving dinner.
Portion Cooked meats, fish, complex carbs in 3 oz. bags and freeze so food is available in a pinch.
Use food scale to visually understand portion controls
Use a food diary to track your eating and recognize your food triggers.
Use MODERATION IN YOUR FOOD PLAN. Of course you want something if your told you can’t have it.
Keep cut fruits and vegetable on the eye level shelf in your fridge.
Try to reduce the levels of processed foods you eat.
Most importantly, enjoy your life, but make healthy changes that can help you feel more energetic and promote long-term improvements in your body’s functions.
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