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.
Do you prepare your own meals to bring to lunch or do you you grab something out most days? Packing your own lunch can save money, save calories, save time and help you to stay healthy.
Here is an article tying in a scientific study and some general ideas on why brown bagging is the way to go.
If you need ideas on what to make for lunch, be sure to check out my book
Make Ahead Meals book.
Last year I purchased a Vitamix high speed blender. Since then I have used it to make smoothies, soups, desserts for my family. My latest book includes 45 of my families favorite recipes. The smoothies and soups are my favorites. Every morning I whip up a smoothie to take with me to work. I prep all of the veggies in advance and use frozen fruits to make the process as simple as possible.
I think you will find at least a few recipes in this book that will quickly become regulars for you and your family. If you don’t have a blender, be sure to download my free blender buying guide. Here is a link to download the guide along with other free content. If you are already signed up for my mailing lists, don’t worry you won’t be added again, you will just receive an email with the links to the downloads.
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:
This is an older article, but it does show the value of keeping a diet journal. Talk to any athlete that you know, if they are training for an event, they are probably keeping track of their training activity. The journal holds them accountable to their plan and that helps them meet their goals. The same holds true for dieting. Fill out the form below to download a free 26 week Carb Cycling Diet Journal.
Great blog post from Barking Up The Wrong Tree about the psychology of eating. Look at these results from a study at Syracuse University:
Do you have fruit sitting out visibly in your house? You probably weigh 8lbs less than your neighbor who doesn’t.
Have cookies or chips sitting out? You probably weigh 8lbs more.
Have breakfast cereal sitting out? You probably weigh 19lbs more.
Have soda sitting out? You’re going to weigh, on average, 25lbs more than someone who doesn’t.
There are no quick fixes to a healthy lifestyle. You need to make the change in all areas including diet, fitness and adjusting your surroundings to make it easier for you to succeed.
There are a lot different opinions on the matter of healthy living, especially when it comes to diet and exercise. You will not run out of options to consider when you’re looking at how to get fit in these modern times. With so many solutions, you could find it difficult to figure out what is going to work best for your overall needs. It’s with that in mind that you should consider carb cycling, as it very well could be the answer you’ve been looking for in these modern times. While this may sound like something extreme, it’s actually more about balancing the body’s cravings and focusing on finding solutions that will help the body boost energy and create clarity of mind with ease.
The Shot of Energy You Need
At the biological level, the body needs fuel for performance. This is regardless of whether or not you’re an athlete. When you are working out, or you are in need of energy, the body takes food and processes it into energy through the conversion towards glucose. When you eat, and need energy, this is the process that serves you best for gaining that extra push when you’re amidst exercising. Left alone, however, it could turn into fat cells, and stored as such in the body. The goal of the food you eat, especially in carb cycling is to get the most balanced approach for energy use in combination of exercise and healthy living. Diet alone can help, but you’ll want to cycle in anaerobic exercise to truly get the benefits that come from this solution for weight loss.
The Basic Idea of Carb Cycling
As for the actual elements of carb cycling, you’re going to find that it’s best to cycle through high and low carb days. Through that process, you will be eating upwards of 6 meals a day, but with very specific portions. Don’t assume that a meal will consist of heavy, fat laden foods, as that’s the wrong image. You’ll be reducing your sugar intake, and you’ll be working out as well. Before you assume that this will only be a matter of high intensity interval training, and minimal portions, and starvation, know that you will be allowed a weekly reward amidst all of this. That means you can eat whatever you’d like once in your weekly cycle, giving you indulgence instead of a strict format that can cause stress.
Carb Cycling Works
The most important thing that you’ll want to remember here is that this solution works. It’s proven effective because you’re going to be eating a balance of fat, protein, and carbs. You won’t have to turn your diet upside down, and you’ll focus on eating whole foods, rather than processed elements. Over time, with minimal effort and a little tinkering you’ll be able to sustain a healthier lifestyle, sprinkle in exercise, and lose weight, while maintaining muscle. Don’t panic though, this is not about bulking up like weight lifters, it’s a matter of strengthening your body’s core muscle groups to support your body’s movements and energy levels. Done right, carb cycling can help you lose a great deal of weight, the right way. That means real results, without causing your body to go into starvation mode like other diets will cause you to do.
Are you looking for a diet that uses real food, doesn’t force you to leave all carbs behind and still helps you to lose weight and get fit? If so, the Carb Cycling diet could be right for you. I am not a nutritionist, medical professional or trainer, I am just a person like you looking for diet and fitness solutions that work. I think I have tried just about every diet out there, Carb Cycling worked well for me. It allowed me to continue to eat normal foods, keep a certain level of carbohydrates in my diet and still meet my weight loss goals. I read a number of books on the topic and found the information confusing at times, that is why I decided to write this book. At the same time I thought it would be good to include some recipes that I created to help you get started.
There are two versions of the book on Amazon. The printed version includes a 26 week diet journal, the E-Book version does not include the journal, but you can download a free copy of the journal below. Each recipe includes complete nutritional information in case you want to track it in the journal or in your favorite fitness application.
I know how hard it is to succeed with dieting, I hope this book provides some guidance.
Barking Up the Wrong Tree is a great blog with useful information on a number of topics. Eric Barker talks about simple steps you can take to eat healthy and avoid excess calories. I love this graphic he included on his post, its perfect. Check out his blog post for great tips you can apply during the holidays, at home and work.
Make Ahead Meals includes 30 of my favorite recipes that are quick to prepare, healthy and easy to freeze or refrigerate for a lunch or dinner later in the week. As a working mom, I have to plan ahead to insure my family always has access to nutritious meals. I usually sit down on Sunday nights and try to plan out the week, sometimes that works and sometimes it doesn’t. I use at least one or two of the recipes in this book every week.
Food Safety is a hot topic for me. It drives me crazy when I go to someone’s house and see them cross contaminating food, leaving food out all day or my biggest pet peeve when someone serves food on the same dish the used for the raw meat. Yes I have seen it happen first hand especially when people are grilling food. Fill out the form below and you can grab a free copy of my food safety guide.