Category Archives: Fuel for fitness

Protein and Vegetables to Start Your Day

Trying to cut down on carbohydrates? Try this quick egg puff for breakfast.IMG_2471 IMG_2472

Saute veggies in olive oil in frying pan, add beaten eggs, a tiny bit of cheese (or none), seasonings, and cook slowly over low heat with a lid. Poof. A puff. A cross between an omelet and baked egg.

More and more evidence that reducing carbohydrates in our diet is healthful. Time to rethink oatmeal, toast, cereal or smoothies for breakfast and think of ways to get vegetables and protein into that meal.

Now eating eggs is okay.

search

Have you been wary of the cholesterol-police egg ban or are you a die-hard, egg-white eater? According to an article in the New York Times, the federal government (The Dietary Guidelines for Americans), the American Heart Association, The British Medical Association, a study published in the Journal of the American Medical Association, and studies conducted by Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health now say it’s okay to eat eggs.

Read the New York Times article, published in Ask the Well on November 14, 2014, if you want to know how many eggs-per-week experts recommend.

http://well.blogs.nytimes.com/2014/11/14/ask-well-how-many-eggs-can-i-eat/

Food Rules,  a short book by Michael Pollan

“We’re very confused about food, … which is weird. I mean, what other species needs experts to tell them how to eat?”, says food expert/journalist  Michael Pollan in an NPR program interview. The more he studied about food, the shorter his book, Food Rules, became. Not advocating for one ideal diet, Mr. Pollan wants us to steer away from processed food and towards plant based foods. That simple.   “Populations eating a remarkable wide range of traditional diets generally won’t suffer from (chronic Western) diseases ” and, “People who get off the Western diet see dramatic improvements in their health.”

Eat food, he advocates. Real food that is. Here’s some of my favorite rules; theres’s 64 altogether  in the book:

Part I:  What should I eat? (Eat food.) Like me, your definition of food might change by the end of this chapter.

  • 5. Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients.

Screen Shot 2014-10-10 at 12.06.39 PMScreen Shot 2014-10-10 at 12.49.31 PM

  • 6. Avoid food products that contain more than five ingredients.
  • 7. Avoid food products containing ingredients that  third-grader cannot pronounce.
  • 12. Shop the peripheries of the supermarket and stay out of the middle.
  • 13. Eat only foods that will eventually rot.

Screen Shot 2014-10-10 at 12.32.24 PM

  • 19. If it came from a plant, eat it; it was made in a plant, don’t.

Part II: What kind of food should I eat? (Mostly plants.)

  • 22. Eat mostly plants, especially leaves.
  • 24. Eating what stands on one leg (mushrooms and plant foods) is better than eating what stands on two legs (fowl), which is better than eating what stands on four legs (cows, pigs, and other mammals).
  • 27. Eat animals that have themselves eaten well.
  • 29. Eat like an omnivore.
  • 35. Eat sweet foods as you find them in nature.

Part III How should I eat? (Not too much.)

  • 44. Pay more, eat less.
  • 45. Eat less.
  • 47. Eat when you’re hungry, not when you’re bored.
  • 53. Serve a proper portion and don’t go back for seconds.
  • 55. Eat meals.
  • 56. Limit your snacks to unprocessed plant food.
  • 57. Don’t get your fuel the same place your car does.
  • 60. Treat treats as treats.
  • 63. Cook

This short 140 page book is packed with wisdom you won’t soon forget. It was one of the books and documentaries that changed my eating forever.

Links:

Michael Pollan- Ted Talk

Michael Pollan- NPR interview about his new book, Cooked

http://www.npr.org/2013/04/21/177501735/fire-water-air-earth-michael-pollan-gets-elemental-in-cooked

Michael Pollan- NPR, Wait, Wait Don’t Tell Me program

http://www.npr.org/templates/story/story.php?storyId=128417647

Learn more about that old Twinkie here-

http://bangordailynews.com/2012/11/21/news/hancock/38-year-old-twinkie-worlds-oldest-still-a-sweet-treat-at-blue-hill-school/

 

What to Eat Between Meals When You’re Really Hungry

HERE’S SOME GOOD, HEALTHY SNACKS….

Healthy eating including healthy snack options takes planning and shopping. Here’s some easy to eat, fast snacks, most of which are protein,  vegetables or fruit. I love this idea of a healthy snack drawer in the frig (skip the packaged food) which came from the blog, Life is Sweet…in Kindergarten.

Screen Shot 2014-08-29 at 8.43.16 PM

  VEGETABLES

                                             4fadd3757a408331_cut-fruit-and-veggies.jpg.xxxlarge_2x

  • Cut and prepped ahead in refrigerator so that grabbing to go is convenient (see previous blog post)
  • Add peanut butter to celery stalks
  • Dip in hummus, yogurt or guacamole

APPLE SLICES

search

  • Use an apple slicer
  • In a to-go container, add peanut butter and a knife to spread it (add a napkin, too)

triple-layered-breakfast-apple-sandwich04

  • Slice the apple horizontally and add peanut butter, raisins, walnuts, or your imagination then cut in pie shaped slices

ALMONDS, NUTS, SEEDS, TRAILMIX (without chocolate or other sweet additions)

  • Pre-measure a small palm full into a to-go container to avoid over eating
  • Buy almonds at Trader Joe’s where they come prepackaged
  • toss raw sunflower or other seeds with olive oil and bake

BafWK_ICYAE6NUI

 AVACADO

images

  • half an avocado with squeezed lime and sprinkled with spices of your choice

2a70502d4695cfe20a43a581b4150090

  • avocado toast with cottage cheese and tomatoes

HARD BOILED EGGS

  • Pack in a to-go container
  • Add tomato slices and scallions or chopped basil leaves

Screen Shot 2014-08-29 at 8.48.57 PM

EDEMAME with sea salt

              4A846D4BA2AC2DC7D4A8CC918AD3F_h400_w267_m2_bblack_q99_p99_ckVCaPBSY

TURKEY ROLLS

  • spread with mustard and capers
  • roll olives inside
  • try avocado slices in the middle

Screen Shot 2014-08-29 at 9.14.06 PM

  • with cheese in the middle and a tomato on top

Screen Shot 2014-08-29 at 9.31.56 PM

  •  between slices of cucumber with flavorings of your choice

Screen Shot 2014-08-29 at 9.39.31 PM

 

SWEET POTATOES

  • baked half with a small amount of butter and walnuts or pecans
  • slices tossed with olive oil and sea salt and baked

sweet-potato-fries-9-550x367

RICE CAKES

  • spread with peanut butter with banana slices on top

snack+deliciously+organized

  • topped with avocado, tomatoes, turkey, or your choice

chicken-rice-cake

FRUIT

  • any kind in moderation
  • banana dolphins

67481_646466262093482_1448826879_n

Ok, maybe this is for the kids, but I couldn’t resist. Aren’t they cute! (from blog I’m Just a Wife)

WHAT ARE YOUR FAVORITE GO-TO AND TO-GO HEALTHY SNACKS??? LET US KNOW BELOW….

 

Healthy Eating for Weight Loss – think twice before taking that bite

The best way to lose weight  is to eat meals robust in protein and vegetables and to assure our daily consumption of carbohydrates (complex!) and fats are within recommended guidelines. Tracking what you eat can be revealing.  The USDA MyPlate is one source for guidelines on a healthy eating plan. Below is a link to the USDA site, which includes a resource for online tracking of the food you eat. Two other programs are included, My Fitness Pal, and Spark People. There’s lots more out there, too. Each of them will let you know what food group you may be over consuming.

We’re all busy and the thought of keeping track of everything we eat and getting familiar with a new program might seem daunting, however, the effort, if you are serious about losing weight, is worth it, even if only for a few days. Weight Watchers and other proven-to-be-successful programs include a food tracking component that brings greater awareness to what you’re eating. Try it. I promise that knowing you’ll have to log (admit ) to what you eat will make you think twice before taking that bite.

 

Screen Shot 2014-08-29 at 7.12.20 PM

http://www.choosemyplate.gov/weight-management-calories.html

Screen Shot 2014-08-29 at 7.09.54 PM

http://www.sparkpeople.com/resource/expert-articles-and-videos.asp

Screen Shot 2014-08-29 at 7.07.23 PM

http://www.myfitnesspal.com/

How Many Servings of Vegetables Are You Going to Have Today?

Planning and prepping ahead will help you get more vegetables into your day. Stock up, chop up, and store in the refrig. Throw a handful into a salad, add to dishes you’re cooking, or grab for a snack with some hummus.

IMG_1950

IMG_1227

Add Vegetables to Breakfast; Skip Wheat or Oats

FIVE MINUTE BREAKFAST

One pan. Cook vegetables first, in a little olive oil, remove and cook your eggs any style. plate, add fruit; feel satisfied and fabulous!

IMG_1949IMG_1940

 

 

%d bloggers like this: