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.
Haylie Pomroy has an offer on her site for a free quick start guide for new book The Fast Metabolism Diet – Food RX. The guide starts with a self assessment questionnaire for your health. The reason you should download this is the next section, Haylie explains all of the different markers you get back from your blood test during a physical. This is a great document to bring with you to your doctor when he is reviewing your results.
Here are just three of the five tests that can be done for thyroid conditions from her quick guide:
- TSH, or thyroid stimulating hormone
This shows how hard the pituitary is working to communicate with your thyroid. The test is a good one to run if you are experiencing fatigue, exhaustion, and brain fog.
Your thyroid gland produces T4, and abnormal levels can also be related to fatigue. If T4 is below normal, ask your doctor about hypothyroidism.
Your liver converts T4 into T3 to make it bioavailable, and this hormone has a major impact on your metabolism. Low levels of T3 are often associated with a disrupted circadian rhythm, weight gain, and depression.
You can download the quick guide here. This is a direct link to Haylie’s site, it is not an affiliate link. I am just sharing it with each of you because I think it is a fantastic document.
Jesse Morgan – FitRecipe.net
Great article from the Washington Post to get you started on the right foot to meet your weight loss and fitness goals for 2016.
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
Great post today on the Early To Rise blog. This is a great site, I love their posts. Today they offer 7 tips for healthy eating.
- Drink more water
- Coffee is ok and increases metabolism
- Get your Vitamin D, it helps
- Don’t starve yourself
- Stay away from bad foods (grab a bag of oreos and look at the serving size and the calories)
- Don’t binge eat
- Stop skipping meals
Diets and exercise are a key part of your success, follow these steps to give yourself a fighting chance.
Jesse – www.fitrecipe.net
It is so much easier to eat healthy if you have the right ingredients to start with. If your closets are filled with chips, processed foods and junk, then that is what you will end up eating. Give yourself a fighting chance by bringing home the right foods from the grocery store.
The U.S. Food and Drug Administration posts a weekly digest with information about recalled food products. Here is a partial list from the latest report. You can view the complete report at the link below.
- Foods with undeclared items
- Trader Joe’s – A dozen Sweet Bites – Coconut
- Royal Frozen Foods Blintzes – Milk
- Ossieaes Pickled Lox & Cream – Eggs
- Foods that could be contaminated
- Hines Nuts – Walnut Halves abnd Pieces – Possible Salmonella
- Whole Foods – Raw Macadamia Nuts – Possible Salmonella
- Conway Organic Sesame Ginger Dressing – Possible Salmonella
- Superior Nut & Candy Co – 40z packs of Pine Nuts – Possible Salmonella
- Blue Bell Creameries – All Products – Possible Listeria
- La Clarita Queseria Quesco Fresco “Fresh Cheese” – Possible Staphylococcus aureus
- Jeni’s Splendid Ice Creams – All Products – Possible Listeria monocytogenes
- Inventure Foods – Certain varieties of Fresh Frozen line of Frozen vegetables – Possible Listeria Monocytogens
- Jamba “At Home” Smoothie kits – Possible Listeria monocytogenes
You can find the complete details on the FDA site listed below.
You can sign up for the FDA alert mailing list here: