If you’re looking for delicious, low fat meals, they have you covered with these 5 Healthy Meals Under 10 Grams of Fat. Plenty of protein and super flavorful, you’re going to want to add these recipes to your weekly meal plan.
- 1 yellow squash
- 1 orange – peeled
- 1 pluot – pitted
- 3 oz blueberries
- 1/2 lemon – juiced
- 1 tbsp chia seeds
- 1 cup water
- 1 cup ice
High in fiber and low in sugar, blueberries have been shown to help reduce the risk of cognitive decline. Pairing them with a vitamin C-infused orange and lemon (both fantastic for your skin), an incredibly sweet pluot (an apricot / plum hybrid full of fiber, potassium and even more vitamin C), a yellow squash (vitamin A and … you guessed it, more vitamin C!), and healthy fat and protein from chia seeds creates a perfect breakfast smoothie that will help you feel energetic and fresh all day long.
For more information : https://greenblender.com/smoothies/recipes/blueberry-lemon-chia
Making healthier choices for your meal plan will help you both physically and mentally. In this post I would like to focus on a list of healthy habits which you can incorporate in to your life.
Incorporate lot of vegetables and fruits
Nutrition experts say that we need to eat at least five portions of fruits and vegetables each day. Vegetables are an important source of many nutrients including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Eating a diet rich in fruits & vegetables may help to lower blood pressure, reduce the risk of heart disease, diabetes and some cancers. Smoothies and fresh juicing are great ways to get more fruits and vegetables into your diet.
Are you eating the right fats
Fats are an important part of a healthy diet. The key is to avoid saturated fats whenever possible. Unsaturated fats are very important to good health and should be eaten each day as part of your diet.
Here are a few examples of foods that fall into each category:
Hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies
Avocado, fish oil, vegetable oil, walnuts, salmon, sardines, flax seeds
Watch your sugar intake
Do you know how much sugar you consume on an average day? If you have a smartphone or computer check out MyFitnessPal.com. You can use this software to track everything you eat. Even if you just do it for a couple of days, I think you might be surprise at how much sugar you consume each day. The American Heart Associations recommends no more than 37.5 grams of sugar per day for men and 25 grams of sugar per day for women. One can of Coke has 39 grams of sugar. Be careful with fruit juices like apple juice and orange juice, they have a lot of sugar and sometimes depending on the brand they may have added corn syrup (sugar).
Exercise Regularly, Get & Stay Active
A good health plan consists of healthy and nutritious meal plans + exercise. Regular exercise will help to increase your metabolism which will help you burn more calories each day. It will also help sharpen you mentally by increasing the amount of oxygen circulating through your body.
Stop by my site www.fitrecipe.net to get more great tips on nutrition and check out my latest books on diet, weight loss, nutrition and cooking.
Check out this blog post from Jim McCullen, author of Control Your Day.
If you are looking for a reason to get out and exercise, here are three from a neuroscientist that might help you find the motivation to get moving.
- Exercise helps to reduce stress
We all deal with stress in different ways. Exercising is one way to fight stress head on.
- Exercise helps you focus
If you have an important project, meeting or presentation, try getting in a quick workout before hand. The increased blood flow to your brain will help you focus your attention on the task at hand.
- Exercise can help to improve memory.
Here is the full article
Here is are the latest food recalls from the US Food and Drug Administration, click the links to get more information.
- New Frontier Foods, Ocean’s Halo Seaweed Chips – Contains wheat
- Dole Spinach Salads with expire date of 10.15.15
- Market of Choice recalls Baked Brie Herb-Garlic – could contain pecans
- Nijay International recalls Coriander Powder – risk of Salmonella
- Del Monte Fresh voluntary recall of Granny Smith green apples could be contaminated with Listeria monocytogenes
- Del Monte Fresh recalls Limited Quantity of “Fresco Fresh” Brand Parfait Yogurt Cups Due to Undeclared Tree Nut Allergen
- ECOLA Seafoods Inc. & Garibaldi Cannery Oregon are voluntarily recalling ALL canned salmon and tuna with any code starting with “OC” because it has the potential to be contaminated with Clostridium botulinum
- Notice of Voluntary Recall of Certain Martinelli’s 8.4 oz. Sparkling Beverages Due to Potential for Glass Fragments
You can find a complete list of FDA recalls here: http://www.fda.gov/Safety/Recalls/default.htm
Eat Healthy, Eat Safe.
Jesse Morgan – www.fitrecipe.net