Good Morning-Happy Tuesday!
Do you ever feel overwhelmed by the amount of information on the internet for food plans and choices? What to eat what not to eat?
I have to admit, it is a sea of information and the fact is – all our bodies are different! Experimenting with what works and what does not work for our system, personal goals and beliefs-really is the only way. Is there something in your food habits that you are hoping to change or redirect? Do you feel like you do not have the support system to make these changes? If so, please know food distress is common and habits are not easy to redirect -but it can be done with determination and the right support.
Personally, the 80/20 rule works for me. Am I good all the time, YES… Meaning my mindset is such that I don’t feel like I have to cut out anything that I truly love. I do not label food, good or bad as such! The approach I take is listening to my body and I reasonably satisfy my cravings. I will share with you that my goal is to be strong and heart-healthy with lots of energy for sport and life. I just pay attention to my activity burn, calorie intake and plan. Is this easy “NO” ……. Especially on Sundays when race day has over a dozen cautions and multiple rain delay’s-the waiting game is brutal for Sunday munchies. (This week F1 ran smoothly on an amazing racecourse, (although I did miss the first 15 laps), Mercedes took a bit of a kick in F1 and Nascar was just down right messy) Okay, I digressed.
As mentioned -here are a few simple tips I follow from Dr. Sheri Coberg’s book “Diabetes and Keeping Fit”:
1. Cook with canola oil or olive oil.
2. Use lean cuts of meat, including beef with all visible fat removed; skinless chicken and turkey breast; and lean ground beef; ground chicken; ground turkey; as well as fish, tofu, and soy protein.
3. Bake, broil, poach, or grill meat, fish, and chicken instead of frying them.
4. Limit or avoid highly processed meats (like bacon, sausage, and lunch meats)because the sodium and preservatives added to them are likely bad for your health. A high intake of highly processed meats also increases your risk for type 2 diabetes.
5. Lower-fat (and sugar-free, whenever possible)varieties of dairy products including milk, cheese, sour cream, yogurt, and ice cream, may be good options simply to lower calorie intake.
6. Eat veggies raw, steamed, microwaved, or grilled, using only light seasonings or spicy peppers rather than drenching them with creamy, cheesy, or buttery sauces.
7. Stream vegetables in a small amount of water or grill them to prevent the loss of key vitamins or minerals.
8. Use mainly fresh or frozen vegetables and fruits; canned ones often contain added salt and/or sugar. If you must use canned fruit, purchase fruit packed in its own juice. Choose canned vegetables with limited added salt or rinse well.
9. Keep fresh vegetables like baby carrots, broccoli, peppers, or cauliflower handy for snacks, and eat them with a healthful dip like hummus or olive oil based dressing.
10. Snack on whole fruits rather than manufactured products containing fruit, and keep a variety of fruits, such as grapes, apples, oranges, bananas and seasonal fruit for healthful snacks.
In regards to preparing food for a full family- as a side note in our house, we do prepare separately a lot of time to accommodate preferences. It’s not the quickest and causes a crazy amount of dishes but it’s just what we need to do! Remember no cookie-cutter approaches. Busy families need simple easy approaches- if you have the right ingredients to pull from with a plan- you are headed in the right direction.
Have a lifestyle, exercise or natural nutrition question? I am happy to help!
Have a super week and trust me meal planning does work.
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