Eating Right

Fat Free, Sugar Free, Lo-Carb., No-Carb., South Beach, Atkins, Weight Watchers, Jenny Craig, nutrisystem and the ever famous “It doesn’t matter what you eat, just take this pill”  !

            We are BOMBARDED will all types of different diets or weight loss solutions.  However, there are a few simple things to focus on that will make a huge difference.  Just to clarify, we will be covering how to eat HEALTHY not how to lose weight.  If you eat healthy, with portion control, and exercise appropriately you will more than likely start losing some of your excess baggage.  Just because you lose weight does not mean you were eating healthy.

            There are three categories of food: Proteins, Fats and Carbohydrates (also called Carbs).  Your body Needs all three.  The trick is 1) Eating the right amounts and 2) the right type.  So what does that mean?                                                                                                                                                                                                                                                                                         Amount:  How much and in what proportions of each category can be the hardest thing to describe.  In fact, this is my third revision of this section.  Most diets tell you how many grams or ounces to eat.  Others tell you percentages of each group to eat.  Then it dawned on me that the easiest way is to give you a mental picture of what it looks like.  A typical meal plate should be ¾ vegetables and ¼ proteins.  In between meals you should snack on fruits, nuts, seeds and grains.  Cook with Extra Virgin Olive Oil and use Olive Oil dressings on salads.  This will give you the best balance of carbs, proteins and fats. Breakfast can be fruits mixed with cottage cheese or yogurt, oatmeal/grits, or eggs/omelet.  If you do the omelet, use sautéed vegetables not sausage and cheese.                                                                                                                                                                                                                                                                                                         Right Type:  This is where the rubber meets the road.  Eating the right type of proteins, fats and carbs are the biggest factor of diet.                                                                                            Proteins:  Fish and chicken are typically better because of fat content.  Lean beef is okay if eaten rarely.  Salmon is probably your best choice of any protein.                                                  Fats:  Good fats are typically found in fish, nuts, and vegetable oils.  Basically if you eat the right protein and carbs, they will have the right fats mixed in.  Then cooking with extra virgin olive oil and using olive oil dressings, you will get the right amount of fat in your diet.  Salmon, almonds, and avocados are all good sources of good fats.                                                            Carbs: Sugars, Pastas, Breads, Vegetables, and Fruits are all sources of Carbs.  Stay away from sugars and white breads and pasta.  Focus hard on eating in this order of most to least 1) Vegetables 2) Fruits 3) Whole wheat breads and pastas.  Try to eat at least 1/3 to ½ of your veggies raw.  Watch out for other ingredients in breads and pastas.  For example, most whole wheat breads still contain High Fructose Corn Syrup. Try to limit the breads and pastas as much as possible.

            Processed vs. Whole or Fresh                                                                                                                                                                                                                                                                   I like to refer to this as man-made  vs. God-Made.  Once we start processing and messing with foods, there is a huge impact on nutritional content.  So, stay away from canned and boxed food.  Some people recommend for you to shop the outside edges of the supermarket.  The reason this is good advice is because the outside edges are your FRESH foods.  If something can sit on a shelf for a year and still be okay to eat, it probably isn’t very healthy for you.

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