Eating Healthy is not Brain Surgery

Posted by in Food, Happiness, Health

I know with so many different things on the market and so many different opinions out there as to what to eat, it can seem like an overwhelming task. One of the first things I do with my clients is have them track their food. Keep a food log! You can use a tablet (a bit old school but some prefer that). Or you can use apps like My Fitness Pal. You simply input your food and it calculates all of your calories and keeps track of protein, carbs, fats, sugars, etc. I am not much of a calorie counter but I have to say that tracking my foods opened my eyes to what I was doing right, and what I was doing wrong! I found I was not taking in enough food for the day with the training I was doing. I should have been eating more. And I was barely getting in enough of my water intake for the day. Being over 50 my main goal is to keep as much muscle as I can and if at all possible to gain some. So for me it is pertinent I take in enough protein. Easier said than done. Now I try my hardest to stick to the leanest proteins. Skinless, boneless, grilled chicken breast is great! Grass Fed burgers are another option. Wild caught fish, eggs, and nuts have good protein. Believe it or not even Quinoa has good protein. Omega 3 Fats fatty acids. Known to improve your cardiovascular activity. You can get your omegas through Wild caught salmon, Albacore tuna, Trout, and flax. If you’re not a fan of fish you can get a fish oil supplement. They have it in pill form or even as a liquid. You do need these oils as your body simply does not produce them from other sources. And they improve brain function and depression as well. Eat your greens. There is a reason your mother always told you to eat your vegetables. Vitamins are really important in building muscle. Fiber will fill you up without add extra calories and help with cancer protection. Try and get four servings of vegetables in a day. Choose Kale, Spinach, Peppers, etc. You can add them to omelets, salads, or sauté them and add to a protein for dinner. Be creative and you might just surprise yourself. Fats. Don’t fear the fat. Fats really are good for you. But it’s up to you to choose the good, healthy fats. Healthy fats can be nuts, avocados, and olives. Coconut oil is a healthy fat you can cook with. Personally I love a sweet potato with coconut oil and cinnamon. It tastes like a dessert, how great is that? Just stay away from fried foods or many snack foods. More than likely they contain unhealthy fats. These are just a few of the things I do on a daily basis. I tell everyone it is a lifestyle. No such thing as a diet in our house. And a quick tip: Use a small plate. We very rarely ever use a normal size plates at our house anymore. Everything goes on a small plate and it works just fine.   Here’s to your health!!  And Happiness!   Janet Health = Happiness