Wellness Wednesday

How to START Healthy Diet

Last time, we started our healthy diet ideas. Maybe we should take out diet and change it to simply healthy eating. After all, doesn't everyone feel a sense of gloom at the word "diet?"

In the beginning, be aware your body may be shocked by your changing what is going in. Therefore, you may feel a bit unwell for a short period of time. This is normal as your body is adjusting to your new and improved life style. It's cleansing itself from the toxins built up from poor eating habits. This is another reason to start with baby steps. However if this feeling continues or you are worried, a visit to your doctor would be the safe thing to do. That being said, instead of grabbing a fast food breakfast or lunch on the go, plan ahead. I can't tell you how much I hate fast food. I truly believe believe it is mostly poison for our bodies. Yes, I'll run through the drive thru, but honestly, it's about three times a year. Then, it's usually Wendy's for a small chili because it's the closest to how I make my own, or a sub shop for a veggie sub with cheese. Then, there's my favorite. Starbucks. OMG, how I love Starbucks. I get four things there. Their Americanos with a splash of cream and stevia are FANTASTIC hot or iced! Hot or Iced Green tea, plain with stevia is SO REFRESHING! I love all their brewed coffees. To eat, I'll get a protein box and share it with hubby or break it into two snacks. My favorite is the chicken bites with hummus protein box.. This item has 300 calories, 33g protein, 25 net carbs and 6g sugar. Happily, they post the calories in everything so it keeps me from wanting to spend my calories on sugary drinks or pastries. Plus, my body literally cannot handle much sugar. I had bariatric surgery in 2013. Since then, I've really had to change what goes into my body while increasing protein intake. This week, we're discussing breakfast and lunch. You must take into consideration your schedule. If you often eat in a rush, at odd times of day, you are likely to grab something that will probably do more harm than good. Breakfast. As much as I personally HATE breakfast, it's important. To do it right and start one's metabolism, choose protein and complex carbs for energy to get you moving. When I was working in an office full time, my favorite breakfasts were smoothies to drink on the way or yogurt and fruit I packed the night before to eat at my desk. (Remember the fruit gets washed immediately after returning home after shopping.) I've since added a hard boiled egg and a piece of toast or Naan or whole grain crackers. Sometimes, my husband will make breakfast for me. One lean sausage patty or two pieces of oven cooked bacon, and an egg. Sometimes I'll add a piece of toast to this with slices of avocado. Unless one does a lot of physical labor one does not need a huge breakfast, just healthy choices. There are MANY protein powders our there. My favorite is Unjury brand and I buy it online. It can even be used as a hot beverage. Just don't go over 140°. If you go over 140° it curdles. They have an amazing Chocolate Splendor, great as used below or for hot chocolate. Here are my go to smoothies. DAIRY BASED One cup milk 2% 1/2 cup plain LOW fat greek yogurt Stevia to taste 1/2 frozen fruit or half banana Half peeled and pitted avocado if I have it. 273. Cal 30g Protein COFFEE BASED 1 cup cold coffee 2 T Milk or cream Stevia to taste Protein powder chocolate splendor Unjury brand Ice 140 Cal 21 Protein SPINACH based 1/2 c fruit fresh or frozen 1c almond milk (or your choice) 2 c spinach 1 scoop Unjury unflavored protein powder Ice as needed Stevia 220 cal 26g protein LUNCH If you eat fast food every day for lunch, try replacing it three times a week with a home packed lunch. By taking your time to learn new healthy eating habits your changes will happen in an orderly fashion. You will feel much better about yourself physically, mentally and emotionally. This is what will keep you on the road to becoming as healthy as you can be. It's empowering to learn and make new, better choices. LUNCHES IDEAS Always include a small fruit for a naturally sweet item. A veggie to fill one up. Protein 3-4 Oz Cheese stick or yogurt cup Fruits Unsweetened Applesauce Fruit packed in its own juice Fresh fruit that's in season Dried fruit in moderation Veggies (with low calorie dip on occasion) Carrots Celery Snap Peas Green beans Sides salad Protein Turkey/Ham/Chicken/Tuna wrap or sandwich with or without cheee Be sure to try sandwich fillings wrapped in lettuce We even eat burgers this way as my husband is diabetic. Homemade Chef Salad with your favorite greens Turkey/Chicken/Egg/Tuna Salad 1 onion, chopped 2 stalks celery, chopped 1/4 t garlic powder Black pepper to taste 3/4 c light Mayo 1 Tablespoon yellow mustard 2 dashes Worcestershire sauce 3-4 cups chopped or shredded protein from above. (We make a big batch of Tuna Salad using 4 small cans of Tuna in water, well drained) Add 1/2 cup of halved grapes in chicken or turkey salad. Gently combine ingredients. Portion out on one cup containers. ~Serve on a bed of greens ~great in a tortilla, on bread or wrapped in a lettuce leaf ~ good on whole grain crackers or veggie dipper Calories are specific to the meat used and type of Mayo. Skinless turkey/Chicken = 1 cup 234 calories, 35 g protein Tuna 1 cup 124 calories 26 g protein Eggs, chopped 1 cup. 211 calories. 17 g protein Onions and celery are flavorful, and add great texture as well as low calorie. The spices for this purpose aren't counted in caloric intake. Check your Mayo for nutritional information. SALAD IN A JAR Empty quart jar with lid 3 Tablespoons Favorite Salad dressing 1/2 c chopped veggies your favorites. Dense veggies like carrots, broccoli. first, then tomatoes, peppers and. cucumbers 1/2 c protein like chicken, ham or turkey 1/4 c beans, corn, rice or quinoa, nuts. seeds or cheese. Or any combination 2 c. Salad greens like romaine, chopped Add ingredients in order listed. Screw lid on tightly. Keep upright so lettuce doesn't wilt. To eat, shake well and eat from jar or pour into bowl or plate. These will keep 3-4 days in the fridge. Leftovers from the night before are always great for lunch the next day. Soups and stews taste better on the second day. The flavors all have had time to marry and mingle. Did you notice how easy this was to include all food groups? Healthy eating is just about making small changes, a little at a time. Fueling your body this way will help you live as healthy as one can. Remember, it's OK to not be perfect, no one is. Just start moving in the right direction. • Nutritionvalue.org • Unjury.com • Starbucks.com • Goodhousekeeping.com