Restaurant Strategies

Restaurant Strategies

Restaurant meals tend to come in Fred-Flintstone-sized portions. The first step to portion control is using these ordering tricks: Why not order a lunch sized entree for dinner or a child sized meal? Or just eat half of your entree. You can take the other half home or split it with a friend. A good idea is asking the waiter to wrap up half your order to take home BEFORE it comes to the table. Removing temptation makes it a lot easier to resist.

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Fruits & Vegetables

Fruits & Vegetables

Fruit and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet. They should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

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Sugar & Salt

Sugar & Salt

It is natural to like salty and sweets snacks. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum.

Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

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7-Day Meal Plan: Animal Protein

7-Day Meal Plan: Animal Protein

Here are 7 days worth of delicious meals that make it easy for you to get started on a healthy eating plan. Each day’s meals total approximately 1100 to 1300 calories, you should adjust up or down according to the target amount of calories alloted for your day. Also, feel free to replace foods that you don’t care for with foods that have similar equivalents of calories and macronutrients (protein, fat, carbohydrates and fiber). Drink at least 8 tall glasses of water per day to maximize hydration. Please contact your doctor first before you begin any nutrition or fitness program.

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7-Day Meal Plan: Vegetarian

7-Day Meal Plan: Vegetarian

Here are 7 days worth of delicious vegetarian meals that make it easy for you to get started on a healthy eating plan. Each day’s meals total approximately 1600 calories, you should adjust up or down according to the target amount of calories alloted for your day. Also, feel free to replace foods that you don’t care for with foods that have similar equivalents of calories and macronutrients (protein, fat, carbohydrates and fiber). Drink at least 8 tall glasses of water per day to maximize hydration. Please contact your doctor first before you begin any nutrition or fitness program.

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