Healthy Eating Matters Healthy Foods Quick and Easy Recipes Mindful Lifestyle
Health Risks A healthy diet provides adequate levels of vitamins, minerals, protein, carbohydrates and healthy fats from a variety of fresh, whole foods. Many people are eating an unbalanced diet that contains too much saturated and trans fat, sodium, added sugars and processed ingredients. Most people have at least one or two poor eating habits whether it is skipping meals, cutting calories, eating sugary processed foods, cutting carbs, or binge eating. Our unhealthy eating habits can cause us years of suffering and pain as we age. Having an unhealthy diet can lead to a variety of serious health issues such as weight gain (obesity), certain types of cancer, high cholesterol, high blood pressure, type 2 diabetes, cardiovascular disease, gallbladder and liver problems and much more.
Recipes
Lifestyle
To help you get started on your journey to a healthy lifestyle, you will find recipes throughout the book that are delicious and easy to make. There are many more resources available online and in cookbooks that can be perused.
As humans, we all have an innate desire to improve ourselves and to be the best version of ourselves that we can be. This desire is a healthy one, as long we enjoy the process and love ourselves no matter where we are in life. Making positive lifestyle changes not only benefits you, but also your family and friends as well. When you are living in optimal health, you are stronger—happier—and this radiance inspires others to also take responsibility for their own health. Health is our authentic wealth. Are you ready to kick off a new nutrition and fitness regimen? Here are several tips and tools to get real results and change your lifestyle for the better!
Low-Glycemic Impact (GI) Eating The glycemic impact of a food affects your metabolism and helps you burn fat. Most people are skipping meals, eating too much sugary, processed foods and are cutting calories. When this happens, their blood sugar levels are like a roller coaster. High-GI foods cause a spike in your blood sugar level and send your body into fat storage mode, meaning you are not burning any fat. This vicious cycle continues and makes it impossible to lose weight as you just keep craving junk food to get more energy. When you are eating healthy, nutritious foods you maintain your blood sugar level, have more energy and feel great as your body is in fat-burning mode. Low-glycemic food produce little or no fluctuations in your blood sugar level. This means that lean protein, fruits, vegetables, beans, legumes and high-quality fats do not cause your blood sugar level to rise quickly. Stable blood sugar level helps you keep your body balanced, keep your energy high, improve your sleep and how you deal with stress. It also keeps you out of the fat storage mode. Just focusing on low-glycemic eating including the quality of the food is not enough. Low-glycemic impact eating is the quality and quantity of the food. The glycemic index system is simply a numeric ranking system of what foods contains carbohydrates do to your blood sugar level. Almost every food contains carbohydrates. Foods that contain 55 or less are considered low, 56 to 69 are medium and foods that spike your blood sugar levels and cause your body to store fat quicker are 70 or higher.
It would make sense to just eat foods on the low list, but the index does not work this way. According to the index, chocolates are low and carrots are high. The ranking system is based on consumption of 50 grams of carbohydrates. Carrots are obviously healthier than chocolate. For example, 50 grams of carbohydrates equates to approximately 20 cups of cauliflower, 3 cups of carrots and 1 oz. of chocolate. You likely will not eat 20 cups of cauliflower or 3 cups of carrots in one meal, but you are likely to eat more than 1 oz. of chocolate at once. There are other factors that change the glycemic index of the food. Ripening of fruits or vegetables will make the glycemic index higher because as it ripens, the sugar content gets higher. For example, a green banana has a lower glycemic index than a ripen yellow banana. Processing a food also makes the glycemic index higher. For example, a mashed sweet potato has a higher glycemic index than if you bake it. A glass of orange juice has a higher glycemic index than a whole orange. Processing a food makes it quicker and easier to digest and cooking a food makes its glycemic index higher. For example, 100% whole grain pasta cooked for 10 minutes has a lower glycemic index than if it has been cooked for 20 minutes.
Attitude The most important tool is your attitude. Set yourself up to win with a positive attitude. Also, adopt an attitude of gratitude; we have so much to be thankful for. Be thankful for the abundance of healthy food choices you have every day and for fresh water. Be thankful for your body and the ability to move with grace and ease. When you resonate with these thoughts, you will attract magic (and results) into your life.
Watermelon Radish and Beet Salad with Hazelnuts, Pecorino Romano, Mint + Honey Lemon Vinaigrette Yields: 4 servings Time: 40 minutes Difficulty: Easy Ingredients For the salad: 1 watermelon radish, thinly shaved 1 bunch of ruby red or golden beets, roasted, peeled and quartered 1 bunch of arugula 1⁄4 cup hazelnuts, toasted and lightly crushed 2 tbsp chopped mint 2 scallions, thinly sliced For the dressing: Juice of 1⁄2 lemon 1⁄2 teaspoon Dijon mustard 1½ tsp tahini 2 tsp champagne vinegar 1 tsp honey 3 tbsp extra-virgin olive oil Salt and freshly cracked pepper to taste 1⁄4 cup shaved Pecorino Romano cheese Directions 1. Place salad ingredients in a large bowl. 2. Mix lemon juice, Dijon mustard, tahini, vinegar and honey in a small bowl. Slowly drizzle in olive oil. Season with salt and pepper. 3. Drizzle over salad and toss to lightly coat. Garnish with Pecorino Romano and serve.
Apple, Pear, Avocado and Spinach Detox Smoothie Yields: 1 large glass Time: 10 minutes Difficulty: Easy Ingredients 2 red apples 1 pear 1 small avocado or 1⁄2 of large avocado a large handful of spinach leaves
Don’t skip meals! Even if you are not a morning person and are on a time crunch in the morning, pre-make your breakfast the night before. Blend yourself a breakfast smoothie the night before, make overnight oats or hardboiled eggs and store it in the fridge. You will be able to grab and go in the morning as you dash out of your house.
Optional 1 tsp of manuka honey 1 tsp of hemp protein 1 tsp of chia seeds 1 tsp of flax seeds Directions 1. Cut the apple, pear and avocado. 2. Blend until smooth.
Banana Berry Crepes Yields: 1 serving Prep Time: 3 minutes Cook Time: 15 minutes Total Time: 18 minutes Difficulty: Easy Ingredients 1 egg 1 tsp cinnamon 1 banana 1⁄3 cup oats 1⁄4 cup almond milk 4 strawberries Directions 1. Mix your dry ingredients together (oats, cinnamon) and blend into a fine powder in a blender. 2. Then add half a ripe banana, an egg (or 2 egg whites), almond milk and blend. 3. Take your batter and pour a thin layer into a pan on lowmedium heat.
4. After you see mini bubbles form on top, flip it. This batter will make about 3 crepes about 8 to 9 inches in diameter. 5. Now fill up your crepe with fresh fruits (4 strawberries and the other half of the banana) and roll it up. 6. Top with nonfat Greek yogurt and honey drizzle.
Blood Sugar Levels The truth is, every one of your cells needs sugar to survive, but the issue is most people consume too much unhealthy sugar. Your body regulates blood sugar levels so that they are not too high or too low. What happens if you consume too much sugar? When you eat, carbohydrates break down into sugar. This is important because the blood sugar is fuel for your body. Once your body recognizes you have eaten and there is sugar available, your pancreas releases a hormone called insulin. Insulin is like a taxi that brings sugar into your cells. Once the sugar is dropped off, your blood sugar levels go back to normal range and insulin levels stabilize If extra sugar is leftover, your body allows it to be stored in your liver and muscles in case you need a rush of energy later. However if you eat excess amounts of processed, high-glycemic, sugary foods your liver, muscles and cells can only store so much sugar and the rest goes to your fat cells. People who overeat or have excess fat generally require more food to feel full than of people of normal weight or normal body fat percentages. Hormones play a part in this as well. Leptin is a hormone that controls how satisfied or full you feel. Ghrelin is a hormone that tells you that you are hungry. Overeating occurs when your Leptin hormone cannot recognize you are full until it is too late. This is called
being Leptin resistant. Eventually, you will get to the point where you feel full and your Ghrelin hormones stop telling you that you are hungry while your Leptin hormones tell you that you are satisfied. However the excess sugar will lead to increase blood sugar levels, increase insulin being released and ultimately to weight gain. Your pancreas will work overtime, releasing insulin to bring your blood sugar levels to normal range. Eventually the excess sugar kills the cells to avoid insulin entering. This causes Leptin resistance and if the problem persists, your blood sugar levels continue to rise, insulin resistance and Leptin resistance gets worse. This can lead to other issues such as increased triglycerides, increased cholesterol, increased blood pressure and type 2 diabetes. Your body functions better when you keep your blood sugar levels stable and eating a low-glycemic impact diet will keep your body healthy and happy.
Environment Set up your environment. If you want to make a change in your life—whether it’s losing weight or eating healthy— you need to surround yourself with an atmosphere that is aligned with your goals. Stock your fridge with healthy foods, and remove all the processed foods from your cupboards, fridge and freezer. Buy a set of weights, yoga mat or an exercise machine, and clear a space that is dedicated to your workout.
Food Groups The key to eating well is to enjoy a variety of nutritious foods from each of the seven food groups. Foods are grouped together because they provide similar amounts of the key nutrients of that food group. For example, the key nutrients of dairy Good Fats include calcium and protein, while the 2 servings per day fruit group is a good source of vitamins, 1 serving: 1 tablespoon especially vitamin C. To meet the nutrient requirements Oils (olive, coconut, grapeseed) essential for good health, you need Avocado ½ medium to eat a variety from each of the Nuts & seeds seven food groups daily, following the recommended amounts. It is also important to enjoy a variety of foods within each of the seven food groups because different foods vary in the amount of the key nutrients that they provide. For example, in the vegetables food group, orange vegetables such as carrots and pumpkins contain significantly more vitamin A than other vegetables.
Starches 1- 2 serving per day 1 serving: ½ cup Baked beans (no sugar added) Beans (red, black, garbanzo, lima, mung, pinto, soy, black-eyed) Winter squash (acorn, butternut) Yam/sweet potato (boiled, steamed, baked) Yellow squash Lentils
Protein 5- 6 servings per day 1 serving (women): 118 -177 g (4 -6 oz.) with breakfast, lunch & dinner; 59 - 88 g (2 -3 oz.) with snacks 1 serving (men): 177 - 236 g (6 -8 oz.) with breakfast, lunch & dinner; 59 -88 g (2 -3 oz.) with snacks Canned tuna, salmon or sardines (packed in water) Chicken or turkey (without skin) Eggs or egg whites Fresh fish (salmon, tuna, sardines, flounder, snapper, trout) Lean veal Red meat* (beef, pork, lamb, venison)
Seafood (shrimp, scallops, clams, lobster, calamari, squid, octopus, mussels) Tempeh Tofu TVP (texturized vegetable protein) Veggie or garden burger * Limited to 1-2 servings per week
Dairy 2 servings per day 1 serving: ½ cup
Low-fat milk Soy or rice milk (1% fat or low-fat) Low-fat cheese Plain Greek yogurt Low-fat soy cheese Low-fat soy yogurt Low-fat yogurt Low-fat creamer Low-fat sour cream
Whole Grains 2 servings per day 1 serving: ½ cup All-bran cereal Barley (pearled or hulled) Bean thread (Chinese noodles) Buckwheat (kasha, groats) Buckwheat (or other whole grain) noodles Bulgur wheat Couscous
Egg noodles Muesli or granola, no added sugar Oatmeal (rolled or steel-cut) Pasta (whole grain, protein enriched) Quinoa Rice (authentic basmati, brown) Rye Sprouted grain bread
Vegetables 6 -12 servings per day 1 serving: 1- 2 cups Alfalfa sprouts Artichokes Arugula Asparagus Bean sprouts Beets Bell peppers Bok choy Broccoli Brussels sprouts Cabbage (red or white) Carrots Cauliflower Celery Chard Collard greens Cucumber
Dandelion greens Eggplant Endive Ginger Green beans Green peas Greens (beet, collard, dandelion, mustard, kale, turnip) Hot peppers Jerusalem artichokes Jicama Kale Kohlrabi Leeks Lettuce (any) Malanga
Mushrooms Okra Olives Onions Parsley Pimientos Radicchio Radishes Rhubarb Rutabaga Salsa Sauerkraut Scallions Snow peas (no sugar) Spinach Squash leaves Stir-fry vegetables
Taro root, 1⁄4 cup Tomatoes (fresh) Tomato juice (no salt), 1⁄2 cup Tomato paste, 2 tbsp. Tomato sauce, 1⁄2 cup Vegetable juice (no salt), 1⁄2 cup Vegetable soup (low-fat), 1⁄2 cup Water chestnuts Watercress Zucchini
Fruits 2 servings per day 1 serving: 1 cup or med fruit Apple Apricots, 4 medium Banana Berries (blueberries, strawberries, Raspberries, boysenberries, blackberries), 3⁄4 cup Cantaloupe Casaba melon Cherries, 12 large Currants, 3 tbsp. Dates (fresh), 2 Figs (fresh), 2 Gooseberries, 3⁄4 cup Grapefruit Grapes Guava
Honeydew melon Jackfruit Kiwifruit Kumquats, 4 medium Lemon Lime Loganberries, 3⁄4 cup Loquats Lychees, 7 Mandarin orange Melon balls Mulberries, 3⁄4 cup Nectarine Orange Papaya, 1⁄2 medium Passion fruit Peach
Pear Pineapple, 1⁄2 cup Plum Pomegranate, 1⁄2 small Raisins, 2 tbsp. Sharon fruit Starfruit Tangelo Tangerine
Reading Food Labels When reading labels, pay close attention to the serving size as this is the recommended portion of food to be eaten. Example: labels says the food has 2.5 servings and if we eat the entire food then we just consumed the two and half servings of the food instead of just one single servings Fat Be careful of foods that says fat free as they may contain more sugar in them making them less than one half gram of fat per serving, but if you consume the entire food, it is still a high fat food. In order for a food to be considered low fat, it must contain a total of 3 grams of fat or less per serving except for healthy fats such as salmon, avocado, nuts, natural nut butters and oils. Saturated Saturated fat is solid at room temperature, which is why it is also known as "solid fat." It is mostly in animal foods, such as milk, cheese, and meat. Poultry and fish have less saturated fat than red meat. Saturated fat is also in tropical oils, such as coconut oil, palm oil, and cocoa butter. You'll find tropical oils in many snacks and in non dairy foods, such as coffee creamers and whipped toppings. Foods made with butter, margarine, or shortening (cakes, cookies, and other desserts) have a lot
of saturated fat. Saturated fat can raise your cholesterol. A healthy diet has less than 10% of daily calories from saturated fat. Monounsaturated This fat is in avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Eating foods that are high in monounsaturated fats may help lower your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL cholesterol levels high. This may lower your risk of heart disease, but eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol. Polyunsaturated This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood. Eating polyunsaturated fat in place of saturated fat may lower LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific
oysters, trout, Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury. A healthy diet includes 8 oz. or more of these types of fish a week, averaging 250 mg a day of these omega-3 fatty acids. Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil. Trans Fat This is a fat that has been changed by a process called hydrogenation. This process increases the shelf life of fat and makes the fat harder at room temperature. Harder fat makes crispier crackers and flakier pie crusts. Trans fat can raise your cholesterol, so eat as little trans fat as possible. It can be found in: Processed foods Snack foods, such as chips and crackers, cookies Some margarine and salad dressings Foods made with shortening and partially hydrogenated oils
Make Health a Habit Losing weight is not just dieting or going to the gym once in a while. It’s a lifestyle change. You have to want to do it, and commit to it. Habits take 21 days to form. Get past the first two to four weeks of the change in diet and activity level; then you are home free.
Carbohydrates Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branched like a coil. They are often rich in fiber, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals. Some foods that contain complex carbohydrates are vegetables, fresh fruits, bran cereals, whole grains and legumes Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested. Some foods that contain simple carbohydrates are candy, desserts, sugared cereals, sodas, refined breads In order to get the best carb-rich food, choose whole, unprocessed foods from plant sources. Choosing whole fruit instead of juice, a whole-grain side dish instead of crackers, and fresh vegetables instead of potato chips will ensure you are getting complex carbohydrates, complete with fiber, vitamins, and minerals. Remember also that all types of meat and eggs are essentially devoid of carbohydrates. Fiber Make sure the food you eat has at least 5 grams of fiber per serving. Many adults eat less than 10 grams per day, while the recommended is 25 grams or more per day. There are two types of fiber; soluble and insoluble. Both are indigestible, meaning they are not absorbed into the blood stream and cannot be used as energy. Sugar Sugar comes in many forms. The healthiest types of sugar are natural
sugar, such as those found in fruits (fructose) and milk (lactose). Make sure there is less than 5 grams of sugar or less per serving except for in dairy products such as milk, cheese and yogurt. Since dairy products contain lactose, a natural sugar, it is fine to consume more than 5 grams (in moderation). A glass of low fat milk may contain 8 grams of sugar per 8 oz. glass, which is fine if only one serving is consumed. A package of yogurt contains 20 grams of sugar per serving, it is safe to assume that the first 10 grams is lactose sugar, but the additional 10 grams is too much. Protein Important for metabolism and building muscle mass which helps burn fat. Make sure there are 5 grams or more of protein per serving. The suggested amount of protein to consume for men and women differ: 4-6 oz. serving of protein per serving for women at least 3 times a day 6-8 oz. serving of protein per serving for men at least 3 times a day 7 grams = 1 oz. serving of protein To make it easier to determine the serving size, one serving size of protein should be the size of your palm (thickness counts). Good sources of lean protein includes: lean meats, egg whites and poultry, yogurt (dairy product), nuts (good fat) and beans (low-glycemic starches). Ingredients The less ingredients on the list, the better. The first ingredient on the list is often the main ingredient. Sugar can be hidden in the ingredients list as any of the following: high fructose corn syrup, high maltose corn syrup, brown rice syrup, molasses, cane juice, lactose, dextrose and corn sweetener. Do not consume any food that has a
sugar hidden in the first five ingredients on the label and also avoid foods with trans fat. Trans fat can be hidden on the label as partially hydrogenated oils and hydrogenated oils. Sodium and cholesterol were skipped over on the label as if you are following the above tips, the foods you choose will not have high cholesterol and sodium in them. Sodium is not the enemy, but they are typically found in unhealthy foods that are processed, canned and require preserving. Fabulous Fives 5 grams of fat or less per serving (unless healthy fats) 5 grams of fiber or more per serving 5 grams of sugar or less per serving 5 grams of protein or more per serving
The Best Lunch Bowl Yields: 1 serving Prep Time: 10 minutes Cook Time: 1 hour Total Time: 1 hour 10 minutes Difficulty: Easy Ingredients For the salad: 1 small sweet potato A handful of arugula 1⁄2 a can of chickpeas 1⁄3 of a large cucumber Half a dozen cherry tomatoes 1⁄2 a tsp of chilli flakes 1⁄4 of a tsp of cinnamon For the dressing: 1⁄2 a tsp of honey 1⁄2 a lemon 3 tbsp of olive oil Directions 1. Start by pre-heating the oven to 350°F, then chop the sweet potato into wedges. Put the wedges on a baking tray and sprinkle them with the cinnamon, a little salt and some olive oil. Place these in the oven and let them cook for an hour. 2. Half way through the baking add the chickpeas to the tray. Drain and rinse them from the can, then sprinkle them over the sweet potatoes with the chilli flakes. Let these bake together for the remaining 30 minutes. 3. Just before they finish cooking chop the cucumber and tomatoes into small pieces and stir the dressing together. 4. If you’re taking this to work with you then let the sweet potatoes and chickpeas cool down before mixing it all together and storing it in an airtight container.
Dedication Set a schedule or join a program and stick to it! Try not to get discouraged or let others bring you down. Eating healthy and/or trying to lose weight is not easy, and it does not happen overnight, but it WILL happen. You are making a lifestyle change; have comfort knowing you will soon be healthier than you have ever been.
Mouth-Watering Crispy Brussels Sprouts Yields: 4 side servings Prep Time: 20 minutes Cook Time: 30 minutes Total Time: 50 minutes Difficulty: Easy Ingredients 2 lb Brussels sprouts, trimmed, halved, outer leaves removed (6 cups prepped) 2 tbsp coconut oil, melted or olive oil*, plus more for serving 1 tsp dry Harissa spice blend** 3⁄4 tsp fine sea salt Freshly ground black pepper, to taste
Directions 1. Preheat the oven to 400°F and line a large baking sheet with parchment paper. 2. With a paring knife, trim off the ends of the sprouts, then slice in half lengthwise, and pick off any loose outer leaves. Place the prepped sprouts into a large bowl. 3. Add the oil onto the sprouts in the bowl and stir or toss with hands until thoroughly coated. Add the Harissa and salt, and stir until combined. 4. Spread the Brussels sprouts onto the prepared baking sheet in a uniform layer. Garnish with freshly ground black pepper. 5. Roast the sprouts for 20 minutes, then flip with spatula, and continue roasting for another 5 -15 minutes until browned to your liking. Smaller sprouts will brown faster than larger ones. 6. Drizzle with a teaspoon or so of melted coconut oil and quickly toss to coat. This infuses with flavor and moistens them a bit after roasting. Taste and add another tiny pinch of salt, if desired, and serve immediately—the hotter the better.
Tips *If using melted coconut oil, make sure that your Brussels sprouts are at room temperature before mixing in the oil. If the sprouts are chilled from the fridge, the oil will harden when mixing. Keep in mind that using virgin coconut oil will impart a very light coconut flavor. You can use flavorless refined coconut oil if you prefer. **Harissa spice blend can be found at Whole Foods (Whole Foods Market brand). It contains: paprika, caraway, chili pepper, cayenne pepper, coriander, cumin, garlic, peppermint, sea salt.
Dining Out Eating out should not stress you out and should be a nice social event, but it does not mean you should just think about getting the “bang for your buck� and getting larger portion sizes, free soda refills and deserving to eat unhealthy foods. Have a plan when you eat out. Your mindset will help you resist the temptation of making unhealthy choices that will potentially throw you off track. 1. Know what you are going to order before you go out. Review the menu before going to the restaurant. If this is not an option, tell yourself, you will order a lean protein with extra vegetables and commit to ordering a healthy appetizer rather than sharing an unhealthy one with the table. 2. Be sure to order first because if everyone else is ordering something unhealthy, you may feel like you deserve it and be conscious of the friend that may try to derail you. If you know a friend will try to do this, have a conversation with him/her before dining out to let them know that it is important for you to stay on track. 3. Remember the reason you started. Your dedication may inspire a friend to also start thinking about their eating habits and possibly wanting to make a change to their lifestyle. 4. Have a nutrition shake before you dine out so that you are going to be full and less likely to indulge in an appetizer or unhealthy snacks. 5. Always be prepared with healthy snacks because if you do not eat every four hours, your blood sugar level will drop and you will be more likely to cheat and have an unhealthy snack.
Dessert Ask yourself do you really need it? Is it because you are hungry or maybe a special occasion? Also think about how you will feel physically and emotionally after you eat it. If you think you can handle it emotionally and still stay in control, then have it, but keep the three bite rule in mind. The first and the last bite is typically the best and the middle bite is just mindless eating so you if you keep to this rule, you will be able to stay in control. Make sure the bites are small and not large pieces. Alcohol Alcohol is metabolized differently than other foods and beverages because it absorbs faster. The carbohydrates and sugar are changed into body fat, waiting for permanent fat storage. Empty calories from the alcohol wreak havoc on your metabolism as well and may cause you to cheat as well. Alcohol causes your blood sugar to drop, which may cause binge eating. Alcohol can affect your sleep, appetite and health as well. Eat a healthy meal prior to drinking to ensure you have food in your stomach. If you are going to mix your alcohol with something, opt for seltzer water or club soda rather than juice or tonic. Have an 8 oz. glass of water between alcoholic beverages to minimize the amount your drink. Remind your friends or family of your goals so they won’t try to pressure you to drink more. If all else fails, grab a club soda with lime so it seems like you are drinking.
Be Open Do not be afraid to try new foods, activities, and ways of thinking. There are tons of different kinds of organic fruits and vegetables, and healthy recipes; have fun and experiment. For your workouts, find something that you really enjoy doing; try new activities. When you love what you are doing, you are more likely to stick to it! Working out should never be boring and painfully repetitive.
Stay Hydrated Drink a minimum of eight 8 oz. cups of water per day. Water is the second most popular beverage in the U.S. after soft drinks. This is a scary stat, since sugary soda is a huge health hazard, upping the risk of obesity, stroke, and other heart problems. However, these dangers can be avoided if you choose to drink water, which doesn’t have negative side effects. So help put the sugary stuff to the side and make water the number one drink of choice. The benefits really are endless. Fluid balance Roughly 60% of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature and digest food. Calorie control Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds. Water helps people feel full, and as a result consume fewer calories. Muscle fuel Sweating at the gym causes muscles to lose water and when the muscles don’t have enough water, they get tired. For extra energy, try drinking water to push through that final set of squats. Clearer skin Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne. While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Productivity boost In order to really focus, a glass of water could help people concentrate and stay refreshed and alert. Fatigue buster Move over coffee—water can help fight those tired eyes too. One of the most common symptoms of dehydration is tiredness. Pain prevention A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated. Keep things flowing Drinking enough water adds fluids to the colon which helps make things move smoothly. Sickness fighter Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids has not been scientifically proven to beat colds, so do not swap this for a trip to the doctor or other cold remedies.
Tips A great way to start the day is by drinking warm lemon water—there are so many benefits to your digestive system and is a natural antibacterial for the body. Lemons reduce inflammation and helps with digestion it also cleanses your system by flushing out the toxins. It will also provide you with more energy and reduces anxiety and depression. Be liberal with the lemon— juice of 1⁄2 small lemon in 12 oz. glass of water is good. If you think drinking water is plain or boring, replace regular water with detox water when keeping hydrated throughout the day. Also, try to replace fruits after 2 or 3 refills to make sure you optimize the benefits of drinking the detox water.
Detox Water for Craving Control & Beautiful Skin Yields: one 24 oz. bottle
Ingredients 1⁄2 small lemon sliced 1⁄4 apple sliced 1⁄4 tsp of cinnamon 1 strawberry sliced A few fresh mint leaves 24 oz. of ice cold water
Why does this work? Cinnamon improves circulation, thins blood, and manages blood sugar levels. Results in fewer sugar cravings so you eat less and can control calorie intake. Apple has vitamin C also known as ascorbic acid synthesizes collagen, which can help your skin look better. It also helps repair and maintain bones and teeth and helps heal wounds faster.
Strawberries helps to fight carcinogens and contains anti aging properties such as biotin and antioxidant ellagic acid which helps prevent sagging skin.
Support Surround yourself with people who encourage and believe in you; this is the key to success in all aspects of your life.
Mint helps to improve digestion and gets rid of stomach cramps. Lemon stimulates the digestive track and helps with constipation.
Egg White Veggie Bake Ingredients 3 egg whites 1⁄2 cup broccoli, chopped 1⁄2 cup asparagus, chopped 1⁄4 cup fresh basil, chopped 1 tbsp olive oil cooking spray Directions 1. Coat a small glass baking dish with oil. 2. Add egg whites. 3. Add vegetables. 4. Bake at 350°F for 20-30 minutes, or until done. 5. Season with salt and pepper to taste.
Zucchini Spaghetti Ingredients 2 zucchini, large 1⁄2 cup onions, chopped 1⁄2 cup pasta sauce, low sugar 1 tbsp olive oil Dash of garlic powder Dash of red pepper flakes Directions 1. In a nonstick skillet, add olive oil and onions. Cook until soft, set aside. 2. Place zucchini in a vegetable spiraliser. 3. Add zucchini, garlic powder, red pepper flakes and cooked onions to the same nonstick skillet, cook for 1-2 minutes. 4. While cooking, heat up pasta sauce in the microwave. 5. Place cooked zucchini mixture in a bowl, add pasta sauce.
Veggie Lettuce Wraps Ingredients Lettuce Avocado, sliced Tomato, sliced 1⁄2 cup zucchini, sliced 1⁄2 cup alfalfa sprouts Directions 1. Stuff tomato, avocado, zucchini and alfalfa sprouts into a lettuce leaf. 2. Season with yellow mustard, salt and pepper to taste. 3. Serve with a bowl of homemade vegetable soup.
A Simple Roasted Butternut Squash Salad Yields: 4-6 servings Prep Time: 25 minutes Cook Time: 50 minutes Total Time: 1 hour 15 minutes Difficulty: Medium Ingredients For the roasted butternut squash: 1 large butternut squash (about 3-3.5lb) peeled, seeded, and diced (1⁄2 inch cubes, 8-9 cups chopped) 2 tablespoons melted coconut oil, or oil of choice Fine sea salt, to taste For the salad: 1 cup uncooked quinoa 1 large avocado, pitted and chopped Fresh lemon or lime juice, to taste Fine sea salt and freshly ground black pepper, to taste Directions For the roasted butternut squash: For the salad: 1. Preheat the oven to 400°F and line two large baking sheets 1. Prepare the quinoa once you have about 25 minutes left of with parchment paper. roasting the squash. Rinse the quinoa in a fine mesh sieve 2. Spread the chopped squash onto the baking sheets and drizzle and transfer to a medium pot. Add 13⁄4 cups water and bring on 1 tablespoon of oil over top each. Toss to coat. Spread the to a simmer over medium-high heat. Reduce heat to medium, squash into an even layer, being careful not to overcrowd the cover with a tight-fitting lid, and cook for 13-16 minutes, until squash, and garnish with a few pinches of sea salt. the water is absorbed and the quinoa is tender and fluffy. 3. Roast the squash until the bottoms are just starting to brown. Once cooked, fluff with a fork and remove from heat. Season Time will vary depending on your oven. Check on it after 30 the quinoa to taste with a generous amount of salt and minutes, and then every 5 10 minutes after that. pepper and stir to combine. Keep the lid on until ready to use so it stays warm. 2. Pit and chop the avocado and have it ready before assembly. 3. When the squash is finished cooking, spread the warm quinoa onto a platter (or you can simply combine everything in a large bowl). Top the quinoa with all of the (hot out of the oven) roasted squash, and finally the chopped avocado. Garnish with a couple more pinches of salt, and a small amount of fresh lemon juice (or lime juice) drizzled over top (or you can try lemon or lime zest for a twist). Use a light touch with lemon juice as it can quickly overwhelm the other flavors.
Exercise There are three main types of exercise you should consider: 1. Cardiovascular Aerobic Exercise 2. Resistance or Weight Training 3. Stretching Aerobic exercises alone are not enough to change your body composition. A combination of aerobic and resistance or weight training is required to ensure the best possible results. Stretching before you exercise will help raise the temperature of your body and your muscles so they will be ready for exercise and will also prevent injuries. A cool down stretch will bring your heart rate back down to a normal speed, reduce muscle soreness and speed up the recovery of your muscles. Aerobic exercises are proven to reduce cardiovascular risk, prevent the onset of diabetes, help with stress and are important to a daily routine. Start with aerobic exercises and start building up to resistance or weight training. If you have not exercised in a long time, a simple walk around the block is a good start, as you continue this habit, you will be able to do more as time progresses such as walk longer, get stronger and add more stamina. Resistance or weight training needs to be added on later because after a certain point, your body will only burn carbohydrates and not the fat when you do aerobic exercises, which defeats the purpose of exercising. Your body will start to break down muscle, which also defeats the purpose, as you want to burn fat. The more muscle you have, the more calories you will burn and the more fat you will burn so it is important to build lean muscle. Weight training changes your appearance, decreases joint pain, changes your body composition,
strengthens your bones, improves coordination and balance, prevents loss of body mass that occurs with aging, prevent injuries and strengthens your heart muscles. When choosing a fitness routine, consider the following: What do you like to do? What have you done in the past that worked for you? Your fitness level now Know your limits Find something you like doing Best time of day to exercise (Some research shows that cardiovascular exercise in the morning may help, but if you are not a morning person, do not set yourself up for failure. Find a time that works for you, but the more important thing is to schedule it in! Use the weekend or days you have off to exercise to make sure that you get those two extra days in and if something should occur during the week, you got those two extra days in.) 20, 20, 20 If you like watching TV, during one show you are watching, exercise during the commercial break. Find 3 exercises you like and each time a commercial comes on do 20 repetitions of each exercise. Examples: 20 push-ups, 20 sit ups, 20 squats, 20 triceps dips off a chair or 20-second plank hold. Technology Getting a pedometer, heart rate monitor or finding a buddy will also motivate you to stay on track.