With all the attention on weight loss in the nutrition world, it’s important to remember there is more to losing weight than simply counting calories. Caloric quality is a more important focus than quantity. The idea, focus on health; balanced weight is the natural byproduct.
Eating for balanced health and weight involves an appropriate amount of protein, quality carbohydrates, healthy fats, oils and snacks.
Protein: Protein builds and repairs muscle, allows optimal immunological function, and stimulates the body to release a hormone called glucagons, necessary for mobilization. Hardboiled or poached eggs, 2% organic unsweetened yogurt, chicken, turkey, tuna, salmon and other coldwater fish are all exceptional examples; palm size is the perfect amount.
Carbohydrates: With diabetes on the rise, people are increasingly aware that the wrong type of carbohydrates, “white stuff”, causes an overproduction of insulin leading to toxic side effects. Favorable carbohydrates include vegetables (less corn and carrots), fruits (less bananas, raisins and dates), and whole grains like millet, quinoa and steel cut oats.
Good fats: Remember, it takes fat to burn fat – but – all fats are not equal. Two types of fats fall into the “good fat” category, monounsaturated fats and omega-3 fats. Monounsaturated fats are from olive oil, nuts like almonds and cashews, and avocados. Omega-3 fats come from fish, fish oils, hemp seeds, chia seeds, walnuts, flax seeds and oil.
Snacking is necessary! Snacking helps to regulate and boost metabolism, balances blood glucose levels and reduces levels of triglycerides in the bloodstream. High fiber healthy fat snacks will get you to your next meal.
2-day balanced meals can include:
Day 1:
Breakfast: Fruit Smoothie
2T protein powder: whey, egg white or hemp
1 cup frozen blueberries
½ banana
5 almonds (or 1t almond butter)
1 T flax seed or 1t flax oil
Snack: 1 hard boiled egg with hummus in the place of yolk
Lunch: Turkey Burger (with small green salad)
3 ounces lean ground turkey
1T veganaise or light mayo
1 sprouted grain roll or tortilla
Tomato slice, lettuce leaf and dill pickle
Snack: apple with 1 T almond butter or 1/3 c trail mix
Dinner: Ginger Vegetarian Stir-fry
1 T olive oil
2/3 c. tempeh crumbled (healthier then tofu, made from fermented grains and soy)
1 ½ cups yellow onions chopped
2 cups broccoli florets
2 cups mushrooms, (shitake for extra immune support), thinly sliced
1 t flax oil on top (when finished)
1 t fresh grated ginger (optional)
Day 2:
Breakfast: Old-fashioned oatmeal
2/3 cup steel cut oats
1/3 c unsweetened apple sauce
¼ c 2% unsweetened yogurt
1 T slivered almonds
Sprinkling of cinnamon and nutmeg
1t vanilla (optional)
1T whey or egg white protein powder
Snack: 1/2 avocado with sea salt on whole grain toast (Ezekial)
Lunch: Tuna Salad with Quinoa
3 ounces wild caught albacore tuna packed in water
¼ cup celery
1T olive oil and apple cider vinegar dressing
2 large romaine lettuce leaves
½ c cooked quinoa with a pinch of sea salt
1/3 of avocado on top
Snack: ½ baked sweet potato/yam with cinnamon and agave nectar
Dinner: Broiled Flounder with Green Beans
4.5 ounces broiled flounder or other white flaky fish (broil 6-8 minutes)
2 T yellow onion chopped
Parmesean cheese
¼ t ground pepper
Squirt of lemon juice
1.5 cups fresh green beans with 1 T slivered, toasted almonds on top
