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.
Hello Fitrecipe Community,
If you haven’t picked up a copy of my latest book Fast metabolism – 7 Day Meal Plan, stop by this site and sign up to try to win a free copy of the book.
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
I came across a great slide show on WebMD listing out 22 ways to stay on track with your diet. There are so many diets out there, of course I think the Carb Cycling diet is one of the best but it all depends on what works best for you. That said there are a number of habits you can start today that will help you lose weight and get healthy.
You can find the slideshow here: Best Diet Tips Ever
Here are my top 10 from the article with some of my own additional thoughts:
- Drink plenty of water. If you need to add some flavor to your water, try Nuun tablets, they add a electrolytes and a bit of flavor with less than 10 calories. I found the best price on Amazon, click the link below to check them out.
- Be selective with night time snacks. A bowl of cereal or bag of chips is a bad idea, instead try a cup of Greek yogurt or maybe some low-fat ice cream. I like to use cones, it limits how much ice cream I can have in a serving.
- Eat 4 to 5 meals or snacks a day to keep your blood sugar balanced. Your body will have a much easier time processing and making use of smaller calorie meals throughout the day instead of just 2 or 3 big meals each day.
- Eat protein with every meal. Protein is more filling and keeps you feeling fuller longer.
- Stock your kitchen with healthy convenient foods and try to avoid buying unhealthy snacks and junk food. If the junk isn’t in your house you won’t be tempted.
- Swap out a cup of pasta or rice for a cup of vegetables. You will greatly reduce the calories and you will be doing something good for your body.
- Always, Always eat breakfast. This is so important to get your day off to a great start. If you skip breakfast, you are more likely to snack on whatever you can find.
- Get enough sleep.
- Understand portion sizes. Do you know what one portion of pasta or cereal looks like. Quick hint, its not a full bowl!
- Keep a food diary. Hey you can get one of those for free on my site, jump over to FitRecipe.Net.
Hope you find this information of value.
Jesse Morgan – www.fitrecipe.net
Eating healthy doesn’t have to be expensive. Unfortunately grocery stores love to direct you to the products where they can make the most money, like soda, chips, cookies and cereals. It still shocks me to see that a bottle of water usually costs more than a similar size bottle of soda or that you can get an entire back of chips for the price of two apples.
If you are shopping on a budget, there are ways you can eat healthy and still keep your costs down. Check out the links below for some great ways to eat healthy without breaking the bank.
Don’t forget to check out my book Make Ahead Meals: Quick and Healthy Dinner and Lunch Recipes for great ideas on healthy meals you can quickly prepare and then freeze for lunch or dinner.
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