Food is not only our main source of energy and nutrition, but also a huge factor in how we schedule our day to day activities. This makes food pretty important in the big scheme of things wouldn’t you agree?
Where Does Your Food Come From?
When buying food, sustainability should be as much of a concern as quality. I am a huge proponent of organic, sustainable, local food. We are very lucky living here in Orlando to have several local ranches and farms who supply lots of fresh produce, beef, eggs, breads and even vegan cupcakes. When you support your local farms you help the local economy, reduce carbon emissions, get good quality, healthy food, and protect green spaces.
Look into your local Co-op http://homegrown.locallygrown.net/welcome to find out how easy it is to get the local, nutritionally dense food you need to get fit and healthy!
Choose Your Food Wisely
Now that you are on the right track, you’ll want to follow these few simple tips as you try to lose weight and get fit.
The first tip relates to the early morning omelet especially when eating out, always ask for egg whites. One egg has about 6 grams of fat in it. That alone is not an unhealthy amount, but how many times have you had a one egg omelet for breakfast? The fat adds up quick. At home you can use several egg whites, but try to limit yourself to one whole egg.
The second tip relates to butter, always ask for no butter on whatever meal you are ordering. Don’t be afraid to ask for changes. No one is going to spit in your food. I mean let’s be rational. Asking for your meal a special way is common in our country today. With all the food allergies and special diets people are on you will not be the first person to ask for changes to your menu order.
The last tip for now is please watch the cheese! I love cheese, but the fat and calories add up quick so it’s on my watch list of occasional foods in moderation. There are several very good low fat cheeses on the market with plenty of flavor. Goat cheese and low fat feta are two good examples. 2% cheese is better than fat free because it still has great taste and will satisfy your desire.
Before you begin to have negative thoughts about lack of taste and flavor ask yourself if you are happy with the current state of your health and fitness. My guess is you are not or you wouldn’t be reading this article. Try these tips and I promise you will not be disappointed. I’ve included a few recipes to help you get started. Keep an open mind and you will eat yourself into a healthier you!
Breakfast
Oikos Organic Greek Yogurt, made by Stonyfield is a great addition to any breakfast and as a snack during the day.
Here’s a terrific breakfast idea from The Eat-Clean Diet Cookbook. Feel free to play with the type and amount of spices. I found that nutmeg can be a nice addition and I usually add more cinnamon than is called for.
Power Oatmeal Pancakes
Preparation:
Place all ingredients except beaten egg whites in a food processor and pulse or blend until mixture is uniform. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.
Ingredients:
6 egg whites, beaten until fluffy
½ cup low-fat cottage cheese
1 scoop whey protein powder (Isopure blends nicely)
½ cup oatmeal, uncooked
¼ cup wheat germ
¼ cup flax seed
1 tsp baking powder
1 Tbsp canola oil
½ tsp cinnamon
Spectrum Naturals High Heat Canola spray oil
Wholesome Tips: Instead of ruining the whole thing with sugar laden syrups try topping your pancakes with unsweetened applesauce. Another trick is to use ½ cup of frozen berries, microwave for 20 seconds and pour atop the pancakes.
Snack
Whole-grain Toast with Goat Cheese and Raspberries
Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with raspberries (fresh or frozen will do), mash with a fork, and drizzle a little honey on top. YUM!
Lunch
Chunky Greek Salad with Chickpeas
Mix together ½ cup each cucumber, chopped tomato and red and green organic pepper. Add ½ cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced. Toss with 2 tablespoons red wine vinegar and ½ tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.
Dinner
Thai Style Wrap
2 cups diced cooked chicken breast
3 cups shredded cabbage
1 cup shredded carrot
1 medium red bell pepper, thinly sliced
1 medium red onion, thinly sliced
1 can pineapple tidbits drained but keep the juice
1 cup of peanut sauce (Whole Foods has a good brand)
6 (10 inch) whole wheat tortilla shells
In large bowl combine chicken, cabbage, carrots, bell pepper, onion, pineapple, 1-2 tablespoons pineapple juice and peanut sauce. Let mixture sit in refrigerator for 15 minutes. Divide mixture evenly among each tortilla. Roll up and serve! Serves 6.
Sage Hansen
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