Healthy Food

Morning Routine

Lemon Water

Start your day out with a tall glass of water (2 cups) with a nice squeeze of lemon! This will rejuvenate your body and prepare it for a the day. Wait 15-20 minutes before drinking or eating anything else.

Continue drinking lemon water throughout the day. This will help keep you hydrated and lemon helps suppress the appetite when you have a craving for unhealthy foods. Limes can also be used.

Smoothies

Have a healthy smoothie for breakfast for a late morning meal. What you put in your smoothie will depend on what you are trying to accomplish. Here is one of my favorite smoothies:

  • 1 Frozen Banana

  • 1/4 c. Frozen Blueberries

  • 1-2 cups Herbal Fruit Tea (make it the night before and let it cool)

  • 1 c. spinach (fresh or frozen)

  • 1 Tablespoon Almond Butter

  • 1 tsp vanilla extract

Chia Pudding

Whether you are maintaining your health or trying to lose weight, it's important to include fiber, protein and fats in your food choices.

A one-ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.

  • Protein: 4 grams.

  • Fat: 9 grams (5 of which are omega-3s).

You can soak them overnight in water and eat them with apple sauce or another fruit. Or you can make this delicious chocolate chia pudding recipe.

Daily 3 "Must Eat" Items

Fiber

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.

  • Helps maintain bowel health.

  • Lowers cholesterol levels.

  • Helps control blood sugar levels.

  • Aids in achieving healthy weight.

  • Helps you live longer.

FOOD WITH FIBER

  • Whole-grain products

  • Fruits

  • Vegetables

  • Beans, peas and other legumes

  • Nuts and seeds

Protein

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Recommend getting dietary proteins sources:

  • Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.

  • Poultry: Removing the skin eliminates most saturated fats.

  • Beans: Beans contain more protein than any other vegetable protein. Fiber helps you feel full for hours.

  • Nuts: 1 ounce of almonds gives you 6 grams of protein -almost equals protein in 1 ounce of steak.

  • Whole grains: A slice of whole wheat bread gives you 3 grams of protein + valuable fiber.

Fat

Do not be afraid of fats. A dietitian recently told me that eliminating healthy fats out of your diet to lose weight is "old school" way of thinking. "They disproved that years ago," she says.

If you are wanting to stay healthy and/or lose weight, you need to include fats in your diet. Around all your cells in the body, it's made up of 50% protein and 50% fat.

Some foods are best eaten raw, such as avocados and chia seeds. Some are best as oils. While others, like fish, should be broiled, grilled, or steamed.

FOOD WITH GOOD FATS

Avocados, Eggs, Walnuts & Other Tree Nuts (almonds, walnuts, macadamia nuts and numerous others), Dark Chocolate, Coconut & Coconut Oil, Flaxseed Oil, Fatty Fish (salmon, trout, mackerel, sardines and herring), Cheese, Chia Seeds, Extra Virgin Olive Oil, Full-Fat Yogurt.