Tag Archives: nutrition

Infographic: how to create the perfect meal

#Nutrition #MealPlanning #Diet #Health #Wellness #LiveWell #JohnBerardi #PrecisionNutrition

precision-nutrition-perfect-meal

We all know the basics of nutrition, excercise, sleep and stress management. The problem is that we often struggle to balance our own wellness and health with the challenges of every day life.

If you are interested in finding that balance, applying the knowledge so that you can lose weight or just live a healthier life, you need  Precision Nutrition Coaching. No matter what challenges you face, PNC will help you to improve your life. Read all about them here.

SOURCE:

BERARDI, John, Ph.D.  Create the perfect meal with this simple 5-step guide. [Infographic]  [Web:] Precision Nutritionbit.ly/2fUuyF1

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#Health on Tap #DrinkWater #Nutrition #WeightLoss

Did you know that drinking water can actually help you lose weight? Yes, it’s true! And there you were in the pharmacy again, getting sold on expensive weight loss powders and nostrums, hoping against all odds that THIS one will be THE one. You never knew, did you? The secret to a slimmer you has been staring you in the face all your life.

A Health Blog says that women should consume about 91 oz. (2.7 liters) of water a day and men should consume about 125 oz. (3.7 liters), from beverages as well as food.

They continue to state that water can boost your energy, reduce your apetite and increase your metabolism.

Think I’m having you on? Read the article here and have a drink on me.

To HEALTH!!

SOURCE:

A Health Blog7 Ways That Drinking More Water Can Help You Lose Weight. [Web:] bit.ly/2w3IC5K

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These green vegetables are SO good for you!

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I confess: I love vegetables. My kids and husband, not so much. They prefer NOT to eat their greens, despite all my efforts to ‘disguise’ it in clever ways.

How about you? Do you like eating your vegetables? I seriously hope so.

Have a look at what healthsomeness.com has to say about your green veggies: “Green vegetables are nature’s multivitamin and are packed with antioxidants and nutrients such as vitamins A, C & K, calcium, potassium and iron, to name a few……Additionally, they are an excellent source of fiber and water, which keep your digestive system in check.”

I know that, despite the obvious benefits of green vegetables, many of us are stuck in a rut when it comes to preparing it for our families. I know I am. The only greens my family may consider eating are spinach and green beans (just hubby) and green peas (just daughter). Hence, these are the ones I use in meals.  I have to admit that it is becoming quite boring to have no selection to pick from.

I was thrilled when I discovered healthsomeness’s article.  They discuss 28 different green vegetables and definitely inspired me to try something new. I am convinced that one of these 28 veggies will prove to be a family favorite. At last I’ll get them all to eat their greens!

Why not have a look yourself? Click here to read the full article.

SOURCE:

HEALTSOMENESS. 2017.  28 green vegetables that are great for your health.  [Web:] sta.cr/2Ozkx  [Date of Access:] June 21, 2017.

* Image source: Healthsomeness

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#GreenTea: Can it help with #WeightLoss?

Via @AHealthBlog: Green can help with weight loss by increasing energy expenditure

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Shape Able writes: “Does Green Tea Burn Fat?

A catechin in green tea called EGCG has thermogenic properties and promotes fat oxidation. A catechin is a phytochemical compound. EGCG (epigallocatechin gallate) extract is also available as a dietary supplement.

Thermogenesis is the process by which the body promotes energy expenditure….” Continue reading here.

Source:

Shape Able. Green Tea and Weight Loss

Image Source:

A Health Blog on Twitter. Green tea can help weight-loss…..click to view original tweet.

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3-Day Detox Diet

@Yoga_Journal @darshanaweill #Health #Nutrition #Detox #Diet #Wellness

Via 3-Day Detox Diet.

3-day detox diet via Yoga Journal

Fresh Bites

Try this detox menu of simple whole foods to cleanse and nourish your body.

By Darshana Weill

Extra: Find great detox recipes for this diet in Recipes That Cleanse. Read the full article, Renewable Energy, to learn about the 3-Day Detox.

A week prior to your detox, observe your dietary habits. You may want to write down what you eat. Then choose three things—caffeine, sugar, and chocolate, for example—that you want to avoid or limit during the days leading up to the detox. It’s important, too, to replace the “bad” stuff with more healthful choices; simply removing foods from your diet can leave you feeling deprived.

For the three days of the detox, you could eat just whole foods, grains, fruits, and vegetables, and ingest no stimulants in order to give your body a break, relax the liver, detox the kidneys and adrenals, and enhance digestion. If you eat meat, you might want to try a vegetarian or vegan diet for a few days. If you already eat mostly whole foods and have a balanced diet, perhaps you want to move in the direction of eating fewer grains and beans and instead dine on vegetables, fruits, and juices only.

On this page is a suggested menu plan that anyone can follow. Make several servings of some of the soups and grains, so you can have meals at the ready. Recipes for some of the dishes mentioned can be found here.

As you do the cleanse, watch your blood sugar. Eating or drinking something every 90 minutes or so will help you to maintain balance and energy. Water with lemon, herbal tea, fresh coconut water, and wheat grass juice are all good options.

Many people find a more restrictive diet easy to follow for three days. Some even maintain it for days or weeks. Then, suddenly, something happens and there’s a craving for fats and sweets. If you notice cravings creeping in, check in with yourself to see if the cravings are legitimate (your body needing more fats) or are simply habitual. Ask yourself: What have I learned during this detox? What foods do I want to incorporate into my daily life? How can I satisfy these cravings healthfully?

Day 1

Breakfast: Water with lemon, cooked quinoa, flax oil, nuts or seeds (for protein), and unsweetened dried fruit.

Lunch: Herbal tea, kitchari, steamed collards with lemon miso tahini dressing.

Dinner: Half a melon or a bowl of mixed fruit, broccoli, kale, onions, chickpeas sauteed in olive oil, baked sweet potato.

Day 2

Breakfast: Water with lemon, fruit smoothie or a large bowl of fresh fruit with yogurt, flax or hemp seeds, and spirulina.

Lunch: Salad of mixed greens with grated or boiled beets and lemon miso tahini dressing or flax oil and balsamic vinegar; leftover quinoa tossed with any chopped raw vegetables and flax oil and balsamic vinegar; black bean stew.

Dinner: Carrot-ginger soup, steamed spring greens with flax oil, brown rice, herbal tea.

Day 3

Breakfast: Water with lemon, leftover kitchari, sauerkraut.

Lunch: Kombucha; leftover baked sweet potato, mashed; mixed salad with grated carrots, sprouts, and lemon miso tahini dressing or flax oil and balsamic vinegar; leftover black bean stew or carrot-ginger soup.

Dinner: Ocean veggie stir-fry, leftover brown rice, herbal tea.

Snacks? Of course! Enjoy them between meals or as needed to stabilize blood sugars: Almond milk, fresh fruit, homemade fruit smoothie, baked beets, vegetable juices, oatmeal, raw carrots, celery, cucumbers, radishes, steamed broccoli or other greens with flax oil, salads with lemon miso tahini dressing.

Darshana Weill is founder of fruitionhealth.com. Shen specializes in helping women cultivate a healthier relationship to food and their bodies.