How 14 ways of eating healthy will help you lose weight and have more energy

Eating healthy can help you lose weight and have more energy. This is the most popular question I get. “How do you have energy all the time?” 

 Eating Healthy creates ENERGY

Eating healthy is key in creating energy. It can also improve your mood and reduce your risk of disease. Is this not enough reason to start?

Despite these benefits, maintaining a healthy diet and lifestyle can be challenging.

Here are 14 ways to stick to  eating healthy diet

• Start with realistic expectations 

– Write a small goal that you want to achieve. Maybe it’s to lose 1 Legging Size since no one wears jeans anymore. Relate this goal with eating healthy and get to it.

• Think about what motivates you

For Me, it’s the fact that I have Kidney Disease and I want to live past 63. This is my motivation for eating healthy. My mom wasn’t so lucky

Keep unhealthy foods out of the house. STOP BUYING SHIT! JUST STOP. There’s NO need to have chips in the house.

• Don’t have an ‘all or nothing’ approach

– Create one. Google is right at your fingertips.

• Carry healthy snacks 

– Mix Grape tomatoes with Grapes. A little healthy and a little sugar together.

• Exercise OR change diet 

-You do not have to do them at the same time. Start something that you can commit to, today!

• Have a game plan before eating out

– Find a restaurant where you know you can eat healthily. We all know Pizza Hut does not have healthy food, so don’t go there.

Listen to your MIND. I’ll start after my vacation, after the wedding, after the baby shower, ON MONDAY! They are freaking ALL EXCUSES; Stop using them and Start TODAY!

 

How to Maintain a Healthy Eating Lifestyle

1. Make half your plate fruits and vegetables.
2. Make half the grains you eat whole grains. 
3. Switch to fat-free or low-fat (1%) milk.
4. Choose a variety of lean protein foods.
5. Compare sodium in foods.
6. Drink water instead of sugary drinks. 
7. Eat some seafood. 
8. Cut back on solid fats.

Which do you feel is the hardest to do?

 

How to lose belly fat with healthy eating

1. Eat plenty of soluble fiber.
2. Avoid foods that contain trans fats.
3. Don’t drink too much alcohol. 
4. Eat a high protein diet. 
5. Reduce your stress levels. 
6. Don’t eat a lot of sugary foods. 
7. Do aerobic exercise (cardio).
8. Cut back on carbs — especially refined carbs.

 Meal ideas

Dinner option 1

• 4oz tilapia, 1 1/2 cup spinach
• 1/4 cup cucumber
• Olive oil/balsamic vinegar

Dinner option2

• 2 cups of spinach
• 5oz salmon
• Balsamic Vin, extra virgin olive oil, and lemon

How to pick a good snack

Maybe you’re like me and enjoy a crunchy snack. If you showed me a bag of Sour cream and onion Pringle’s, I wouldn’t share or leave a chip for later. Sometimes I don’t floss and save it for a snack. No! Now that I got your attention

Rice cakes are the next best thing. I created my method because I eat. I think of my next meal during my current meal. I have food noise and had to figure out how to get fit while eating what I want ( sort of).

A rice cake with PB is so good and is a healthier choice than chips but the kind of rice cake matters too. So let’s compare these 2.

A chocolate rice cake

You can see my photo that lightly salted wins. Not just because it’s low in everything but because I can have 2 vs. 1 chocolate. When you add PB to lightly salted, you won’t even notice that it’s not chocolate. 

For me, I’d rather have 2 than 1. I don’t feel like I’m depriving myself I feel like I’m enjoying myself because I can eat more.

When choosing food, start looking at labels and making a choice that’s best for you. If you’re good with 1 then that’s okay and that’s what works for you.

– [ ] Lightly salted has less sodium & less sugar.

 

“The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. If your calorie intake dips too low,” says Lummus, “your body could go into starvation mode. Your body will start to store fat because it thinks it is not going to get anything,” continues Lummus. “You will be at a point where your body is kind of at a standstill.”

Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.

Removing high caloric foods that have high sugar and processed foods is key in reducing 500 calories and not be hungry. Here’s an example:

• 1 slice of cheese is 110 calories.
• 4 oz of chicken is between 97-123 (depending on the brand).
• 4 oz of ground beef is 220

Before my current way of eating, I did eat cheese and would be hungry. I ate ground beef and 4oz looked so small that I ate 6 or more. I never measured.

There may be days where it feels boring but you can play with so many sauces to make it fun.

I was wondering why I wasn’t losing weight despite my efforts. You could be wondering the same. Follow the above guidelines and measure the outcome.

The human body is built by us. What you put in it is what comes out. No pun intended.

ZESTY TURKEY MEATBALLS WITH COUSCOUS SALAD RECIPE

A simple and high protein recipe perfect for any night of the week

Ingredients:

For the Meatballs:

• 2 tbsp. coconut oil
• 1 onion, chopped
• ¼ tsp. chili flakes
• 2 garlic cloves, chopped
•  1 lb. (500g) pack turkey thigh mince
•  2 handfuls mint leaves, finely chopped
• 1 lemon, zested and juiced
• 7 oz. (200g) 0% fat Greek yogurt
• 1 garlic clove, minced

For the Salad:

• 7 oz. (200g) couscous, plus 1 
• tbsp
•  1 cup (250ml) vegetable 
• stock cube
• 7 oz. (200g) frozen peas
• 8 radishes, finely sliced

Directions:

1. Heat 1 tbsp of oil in a frying pan over medium heat, and sauté onion for 5 minutes.
2. Add in the chilies and garlic, then continue for another 1 minute. Transfer to a bowl, and leave to cool for 5 minutes.
3. Next, add the turkey mince, half the mint, half the lemon zest, and 1 tbsp. of dry couscous into the bowl. 
4. Season with salt and pepper, mix well, and shape into 16 meatballs. 
5. Pop them in the freezer for 15 minutes.
6. In the meantime, put the couscous in a bowl with the remaining lemon zest. 
7. Pour over the hot stock, cover, and set aside for 15 minutes.
8. Blanche the peas in a pot for 2 minutes. Drain and set aside.
9. Make the sauce by mixing the yogurt, minced garlic, the remaining mint, and half the lemon juice. 
10. Season with salt and pepper then set aside.
11. Fluff up the couscous with a fork, and mix in the remaining lemon juice, peas, and sliced radishes — season to taste.
12. Heat the remaining 1 tbsp. of oil in a frying pan over medium heat. 
13. Fry the meatballs for 10 mins, turning regularly until browned. 
14. Cover with a lid and cook for 5 more minutes on low heat, until thoroughly cooked.
15. Serve with the couscous salad and yogurt.

Don’t forget to save this recipe so you can come back to it later!