Eat all the foods you enjoy—but the key is to do it in smaller quantities, says Elisa Zied, RDN, who has lost and kept off more than 30 pounds since her highest weight in high school. In fact, she says it's the number one change she made that's helped her maintain her smaller frame. "I didn't want to feel deprived as I had in previous attempts to lose weight," she says. The worst thing you can do is be too strict, then rebound by overeating because you're not satisfied.
Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Also, before using juicing your desired fruit, you should wash them thoroughly to remove any dirt, pesticides or bacteria. Make sure your cutting board and utensils are clean as well. E. coli is a very dangerous bacteria that can live on your fruits and make you sick. The problem is that it can only be killed with heat, which can also damage the nutritional content of the juice. If you don’t want to boil your juice on the stove, you’ll have to wash the fruit thoroughly before juicing. Learn more about the best ways to wash your fruit.
You know it’s a bad idea to go to the store when you’re hungry, but that’s not the only key to smarter shopping. The biggest mistake people make is not knowing what they need and, instead, browsing the aisles for inspiration. That leads to buying more packaged foods and less fresh, whole foods. Go in with a list based on recipes you intend to cook for the week, and focus your shopping on the store’s perimeter, which is home to the fresh produce, dairy, meat, and fish.
First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!
When you grind a solid fruit or vegetable into a liquid juice, you’re stripping it of insoluble fiber, notes Abbey Sharp, R.D., a nutritionist based in Toronto and the founder of Abbey's Kitchen. “It’s a valuable nutrient that aids in digestion and helps you feel satisfied.” Again: Juice is a beverage, not a food. You’re still gonna feel hungry, punk.
Next, let’s get our lentils started. Add the dry lentils to a pot, followed by water. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring this to a boil over high heat, then cover, reduce heat to medium, and simmer until the lentils are tender. For whole lentils, it should take about 15-20 minutes. Then, drain the lentils and set aside for later.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. "When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat," she says.
In this round up, we've got everything from Caprese Chicken bowls to Cashew Chicken, Thai Yellow Curry, Greek Chicken and even a few vegetarian options like Chickpea Bowls. You can make these healthy meal prep lunch ideas on a sheet pan, on the BBQ, in a skillet or choose a couple of the no-cook recipes to try out while you get used to meal prepping on the weekend.
This advice definitely applies to any other type of food much as it does rice – if you don’t refrigerate or store meats, pastas, etc. it can grow bacteria which can lead to food borne illness. Taking the proper precautions when cooking and storing leftovers once food has cooled will help prevent this, as the article mentions. This to me is common sense but I can understand that everyone brings different levels of experience when it comes to cooking!
It’s well-established that increasing your intake of fruits and vegetables is good for you. A review of studies has shown that eating five or more servings of fruits and vegetables a day can decrease the risk of stroke by 26%, as well as reduce the risk of dying from cardiovascular disease. One study done in King County suggests that the antioxidants in fruit and vegetable juices may play an important role in delaying the onset of Alzheimer’s disease.
Cows can live an extremely healthy and long life surviving solely on these cereal grasses. Humans cannot digest the tough fibers and the only way to really consume these is through juicing.Cereal grasses are some of the absolute richest sources of blood cleansing chlorophyll. They also contain tons of carotenoid anti-oxidants, key methylating agents such as magnesium, B2, B6 and folate.
Phytochemicals are compounds found in plants that may benefit human health. For example, carotenoids found in red, orange, yellow, and green plants (cooked tomatoes, carrots, squash, and broccoli) may inhibit cancer growth and cardiovascular disease, and boost the immune system. Flavonoids found in berries, apples, citrus, onions, soybeans, and coffee may fight inflammation and tumor growth. One can get a wide variety of phytochemicals by simply eating a varied diet that includes five to nine servings of fresh fruits and vegetables each day. (Locked) More »