Tag Archives: Clean Eating

Let’s Talk Meal Planning

Everyone thinks there is this amazing secret to losing/sustaining weight. The truth is…there is no perfect secret. Staying healthy and losing weight is hard work and dedication. Last week we talked about portion control as a way of life. Meal planning is an extension of portion control. If you are planning out your meals weekly/bi-weekly, you are limiting your calorie intake daily by eating healthy portions loaded with nutrients that are low in calories. For the average woman, reducing portion sizes and focusing on healthy foods that are lean in protein, a serving of whole grains, and loaded with vegetables/fruit can help you to sustain/reach your weight loss goals. However, it is not best to eat the same exact meal daily. Your body needs you to change the types of nutrient rich foods you are putting into your mouth. And for those of us who simply skip meals daily, like breakfast (the WORST thing to do)…meal planning will help you stick to an eating schedule.

Here is a good rule of thumb to eat (live) by in your daily meal planning: 45 percent carbohydrates, 30 percent protein, 25 percent healthy fats (less than 7 percent from saturated fats). Overtime if you stick to this rule, you will find your body is now craving food likes beans, blueberries, spinach and nuts during snack time. Wouldn’t you love not to crave chips and candy every day….? I know I would.

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Portion Control That Fits In The Palm Your Hand

For decades women have been told to eat our fruits, veggies and monitor the amount of food we put into our bodies. But what exactly is portion control and how does one go about implementing it into your lifestyle. Let’s be clear…today’s blog is not about losing weight. Portion control is a way of life. Our body only needs so many fruits, vegetables, meats, dairy and grains a day (think old school food pyramid). Also, the average women is going to need smaller daily portions than a man. That is where portion control comes in to play…portion control helps you to monitor the amount of food you intake daily, while also ensuring you are meeting your daily serving of fruits and veggies AND allowing you to still enjoy the foods you love.
Honestly though, it’s not practical to practice portion control when out to eat. It’s not as if you can throw measuring cups in your purse and often food sizes at restaurants are massive. In these instances, your hand can be a wonderful approximate guide to how much you should be eating.

Fist = 1 cup

Cereal, Soups, Fruit, Vegetables, Salad

Cupped Hand = ½ cup

Pasta, Rice, Potatoes, Cooked Veggies, Ice Cream (yes…ice cream)

2 Cupped Hands = 1 ounce

Chips and Crackers

Palm Of Your Hand = 3 – 4 ounces

Red Meat, Fish, Chicken, Pork

Thumb = 1 ½ tablespoons

Dressings, Sour Cream, Spreadable Cheese, Peanut Butter

The Tip Of Your Thumb = 1 teaspoon

Butter, Oils, Mayonnaise

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Beat The 3PM Slump

 It’s 3 o’clock pm and it’s almost time to head home from work, but the day keeps lagging on, your eyes are beginning to get heavy, and your head and shoulders start to sag. Full-time, part-time, stay-at-home moms…We have all been there and it’s called the “3PM Slump.” So often when you find yourself feeling tired around mid-afternoon it’s because you are hungry. It is so easy to reach for a sugary snack, cup of coffee, or salty snack. These will satisfy your immediate cravings, however your body will quickly burn thru the sugar causing you to crash again. Your body needs carbs that are high in protein, fiber and healthy fats to keep you energized longer. In order to beat the 3PM Slump you need to be prepared. Keep foods on hand like nuts, seeds, fruit, greek yogurt, cheese sticks, popcorn and hummus. Most of these are portable and can be thrown in your purse/backpack. Also, KIND bars are great for portable energy (and my personal favorite). They are low in sugar and high in fiber. Eating smaller, more frequent meals can help to sustain your energy levels throughout the day. You can also drink a cold glass of ice water around this time to help wake you up, as dehydration can cause sleepiness.

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The Importance Of Protein In Your Diet

Protein is essential is building/developing strong bones and muscles. After water, your body is primarily made up of protein. Protein makes up roughly 50% of bone volume and about 1/3 of our bone mass. Sufficient amounts of protein help fight infections and provide our bodies with energy to get thru the day. High protein foods take more time to digest and metabolize, which means you will feel fuller longer and are also burning more calories. Also, if you are attempting to lose weight, a steady diet of lean protein will help you burn fat and not muscle. Proteins are constantly breaking down in your body. The protein we consume daily is being processed into amino acids within our bodies. These amino acids are then used to replace the broken down proteins in our body. Your daily consumed protein also aids in healthier/strong hair, strong nails and radiant skin. The current recommended daily allowance of protein is .08 grams per kilogram, however pregnant woman and elderly people require more protein in their daily diets. Just keep in mind it is important that you eat a well-rounded diet that includes complex carbohydrates, produce, protein and healthy fats.

Foods that contain protein include:

  • Red Meat
  • Chicken
  • Eggs
  • Seafood
  • Dairy
  • Soybeans
  • Veggies
  • Beans
  • Nuts
  • Seeds

 Fun fact: The word protein was conceived by a Dutch chemist in 1838 and comes form the Greek word “protos” which means “of prime importance.”

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Let’s Talk GMO’s

You have probably stumbled upon an article or two lately referring to GMO’s, but what exactly is a GMO and what do you need to know about them. The term GMO refers to a Genetically Modified Organism. An organism whose genome has been altered by the techniques of of genetic engineering. Thus, the DNA contains one or more genes that are not normally found. Technically this could be a plant or animal. It seems we did not start hearing about GMO’s until recently but humans have been modifying food thousands of years. Today’s farmers use GMO’s to reduce loss of crop damage from weeds, diseases, and insects, as well as from extreme weather, such as drought. It is not the direct threat from a GMO that has raised concerns as of late. Over the years technology in agriculture has created herbicide resistant plants, which has allowed farmers to use increased chemicals without killing their crops. The first genetically modified products to appear on supermarket shelved were corn and soybeans. Because corn and soybean are two of the most common ingredients in processed foods, you are now finding these herbicide resistant plants appearing in virtually all supermarkets. The only true way to know what you are eating is to look for products that contain a USDA Certified Organic seal, or to eat a truly organic product.

 ** Definition of GMO provided by www.dictionary.com **

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