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Tips for Picking Healthy Foods to Eat
Monday, October 25, 2010- Fresh is always best.
Dried fruits and nuts are fantastic snacks, but if you can eat fresh fruit or even fresh veggies, opt for those. If you eat dried fruits, go for the ones without added preservatives - If it has too many ingredients you can’t pronounce, leave it.
Typically, ingredients that have long, chemical-sounding names are additives or preservatives that you really don't need or want to be eating. - Stick to packaged foods that you could make if you wanted to/had the time!
If you could make this item in your kitchen, but just don't for lack of time, energy or motivation, then it's probably okay to buy in a package. - Eat colorful foods.
Foods from nature have lots of color! If you eat certain colors for breakfast or lunch, try to eat different colors for dinner. Take it a step further by varying the kind of veggies you eat at each meal- if you eat a salad for lunch that has lots of leafy greens, try eating more crunchy greens (broccoli, green beans, zucchini) for dinner. - Plan ahead!
You KNOW you're going to need to eat all day long, so there's no excuse for not having a healthy snack on-hand at all times. Sure, we get stuck in traffic, or get caught in meetings that run long sometimes, but that's no excuse. You can always keep something like a Larabar in your bag or purse to nibble on for a healthy, real-food snack. - Keep small amounts of leftover meals as snacks.
I don't know about you, but when I cook dinner, I almost always have something left over. Sometimes it's not enough for a whole separate meal, but that's perfect for a snack! Pack it up in a portable container and take it with you. If you need to, get a small cooler bag and ice pack to keep it cold, it's pretty easy to always have a healthy snack on-hand if you take leftovers to munch. - Defy conventional notions of “snack” or "breakfast" foods.
This is a follow-on from the previous tip, but it's more about the mental shift than taking physical action. Get your mind out of the snack-food or even the breakfast-food rut! Your body is just like any other animal's body. What other animals besides humans eat something different before noon than it eats any other time of the day?! Seriously people. This whole BREAKFAST FOOD or SNACK FOOD concept is a product of marketing! Try to ween yourself off of sugary (and high-carb, low protein/low fat) breakfast foods and snacks. See how you feel when you start your day with a real-food meal! - Balance your meals/snacks with Protein/Carbs/Fat.
When you sit down to eat, look at your plate. Every food item can only be one of or a combination of three types of macronutrients. It's either a protein, a carbohydrate or a fat- or a combination of one or all of them. Try to keep a balance on your plate. If you're eating a piece of fruit, try to add nuts or some whole (read full-fat) organic or raw dairy. If you're eating a nice organic, grass-fed steak, add some leafy greens for a nutrient-packed pile of carbs. Yes! Green vegetables ARE CARBS! - Eat whole foods.
This may sound redundant from some of my above rules, but it's not. This rule is about not eating foods that have been broken down from their original form. The notion I want to tackle with this rule is the low-fat, fat-free foods craze. If a food is low in fat, or has no fat, then it's going to be high in something else. In most cases, low or no-fat foods are high in sugar/added sweeteners or artificial sweeteners. Nature knows what's up. When you find foods in nature with protein in them like eggs, meat, nuts and dairy, what typically comes with the protein? Fat! Yes, fat! The fats that NATURALLY occur with the protein are important to eat for proper protein assimilation. Go ahead, eat the WHOLE EGG. Don't waste the yolk or the skin from your organic eggs or chicken! Buy regular organic yogurt or cottage cheese (sometimes labeled 4%). You can sit down with a small portion of it and feel satisfied when you're done. And that's a good thing. - If it can never spoil, don’t eat it.
The only whole food product I've ever known that doesn't spoil is honey. Outside of honey, if you can keep it in your cabinet forever, it's probably not healthy. I don't mean to say that whole grains that have a long shelf-life are bad for you, but eventually, those will go off. They last a while in your pantry because the water has been removed, okay that's fair. But I'm talking about the boxed and packaged foods that will last indefinitely if you don't open them.
Above tips taken from Diane Sanfilippo, BS, Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach
Posted by Michele Deaton
Importance of Omega-3 Fats
Thursday, October 21, 2010Paleo Sandwich!
Monday, October 18, 2010If you have been following the Primal or Paleo eating plan you are probably missing a sandwich now and then. Well, I have just discovered a new way to enjoy a sandwich and stay on track! Check this out:
http://everydaypaleo.com/2010/10/14/can-you-say-sandwich/
This recipe is for a Chicken Paleo Sandwich, but could easily be adapted to other meats and fillings. Enjoy!
Is The Zone right for you?
Thursday, October 14, 2010If you were able to join our Nutrition Seminar a few weeks ago you heard about 3 different healthy eating lifestyles - Primal Blueprint, Paleo and The Zone. Personally, I try to follow the Primal Blueprint way of eating because it means I don't have to measure. But, some prefer precision and like the order that measuring foods provides. If you are one of those people, The Zone diet might be right for you. Here is the simplified approach:
On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm.
Examples: skinless chicken, fish, egg whites, tofu.
Fill the remaining 2/3rds of your plate with fruits and/or vegetables.
Most fruits and vegetables are fine, but avoid things like corn and bananas.
Add a dash of heart-healthy monounsaturated fat.
Examples: Olive Oil, Almonds, Avocado.
Avoid trans-fats
Check out this link for a list of Zone Blocks http://www.zonediet.com/Portals/0/pdfs/Food%20Block%20Guide.pdf
You can also get more information at http://www.zonediet.com/RESOURCES/ZoneDietHints/tabid/79/Default.aspx
Join for free to get access to Block Calculator Tool and Zone Recipes.
Posted by Michele Deaton
Healthy Lunch Ideas
Monday, October 11, 2010*Grilled chicken salad - greens with fresh veggies and grilled chicken strips (season and precook to have ready to go) Use low sugar dressing - 5 grams sugar or less.
*1/2 pita pocket with preservative-free deli meat, hummus & fresh veggies
*Large Paleo Kit (recipes in our online recipe book or order from www.paleokits.org)
*Tuna salad made w/mayo & dill relish, ¼ cantaloupe, light string cheese
Share your quick healthy lunch ideas!
The 80/20 Rule
Thursday, October 07, 2010Recently someone asked me if I eat well about 80% of the time. My response was "I actually shoot for 100% of the time because I know I won't be perfect. Then I end up hitting about 80%." Following the 80/20 rule leaves room for occasional indulgence without the guilt.
In Mark Sisson's book The Primal Blueprint, he says this:
- Many of the benefits of a strict and disciplined "healthy" lifestyle can be compromised by a perfectionist mentality.
- The forces of hectic daily life (cultural traditions, convenience and fast pace) will divert you from your ideal often, and this is perfectly okay (just make smart adjustments!) Strive for 100% with the understanding that your efforts will probably get you to 80%.
The legendary basketball coach John Wooden said "Perfection is impossible. However, striving for perfection is not. Do the best you can under the conditions that exist. That is what counts."
Posted by Michele Deaton
Healthy Breakfast Ideas
Monday, October 04, 2010*2 eggs (however you like them cooked), tomatoes, 2 T. guacamole
*4 slices turkey bacon, almond muffin (recipe in CFFTW Recipe Book), ½ cup frozen berries (thawed and sweetened)
*Whey protein shake – chocolate with ½ banana and a few almonds ; vanilla with ½ c. berries; vanilla with 1 T. local honey and a few almonds
* 4 slices turkey bacon, 1 hard-boiled egg, 1 light string cheese
Share your healthy breakfast ideas!
Jerky - how good is it for you?
Thursday, September 30, 2010I find it difficult to find good "paleo" or "primal" snacks that are easy to travel with. One that always fits the bill is beef jerky, or any other kind. But how good is it really? If it's loaded with sodium nitrite, it's health benefits may be negated. Check out the links below to find out what sodium nitrite is and to find resources for nitrite-free jerky.
http://en.wikipedia.org/wiki/Sodium_nitrite
http://www.bestbeefjerky.org/2008/06/sodium-nitrite-free-beef-jerky.html
If you order any of the recommended brands, let us know which one is your favorite!It's Time for Soup!
Monday, September 27, 2010With the welcome change in the weather comes a craving for warm foods. I love soup in the fall and winter! It's easy to put together and requires only a bowl and spoon and dinner is on! I know some of you already follow Mark's Daily Apple but I couldn't resist sending you to his recent post called The Perfect Pot of Primal Soup. I can't wait to try his recipes!
http://www.marksdailyapple.com/the-perfect-pot-of-primal-soup/
Let me know if you try it! And keep posting recipes to our CFFTW Recipe Book!
Paleo Pizza Cooking Demo
Tuesday, September 21, 2010Check out this cooking demo by Everyday Paleo for Paleo Breakfast Pizza. Yummy! Modify it for lunch or dinner too!
http://everydaypaleo.com/2010/09/07/cooking-demo-breakfast-paleo-pizza/
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