Wednesday, December 8, 2010

3 meals that can change the way you look and feel

Here's to delicious, healthy-eating!
Your regular workout regime can’t fully serve you if you don’t pair it up with healthy meals. So the question I get from my clients is, can meals be healthy, and tasty? Well, lucky for them (and you), delicious, healthy meals do exist! In fact, they exist in abundance!

If you haven’t been keeping up with all the readily available information out there (reading magazines and books or browsing the internet for ideas) on ways to eat right, perhaps you can start here.

Here are some simple meal ideas to ensure you’re eating deliciously well on your journey to getting super healthy and fit. You can always add your favorite herbs and spices or (non fat or low fat) sauces to jazz things up even more.

The nutritional benefits of the foods mentioned below are immense, but there’s not enough room here to go on about them, so I’ll just give you a quick brief instead. ☺

Control your portions.
Don't overeat!
Just because something
is good for you doesn't
mean you should overeat.
Scrambled eggs with chopped tomatoes and minced chicken breast (or turkey)

Eggs are a great source of protein with numerous vitamins, including vitamin A, potassium and many B vitamins like folic acid, choline and biotin. Many of these are specifically needed for the health of the nerves and the brain. I much prefer free-range, cage-free eggs, which tend to be higher in good omega-3 fats.

Four ounces of skinless, boneless chicken breast, for example, contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc, iron, heart-healthy potassium, and 75 percent of the recommended dietary intake for niacin, a B vitamin that's important in energy metabolism.

As for tomatoes, they’re a rich source of dietary fiber, minerals and vitamins; recommended in cholesterol controlling and weight reduction programs. The antioxidants present in tomatoes are also found to be protective against many cancers.

Grilled or baked salmon, spinach and sweet potato

Always read "Nutritional Facts"
carefully. Just because something
is low in fat doesn't mean it's "good"
if it's too high in sodium; or offers
protein, but too high in sugar.
Here's the ideal balanced meal. Wild salmon for protein, calcium, magnesium, and B vitamins, making it one of the best protein foods you can eat.

Salmon, as well as other "oily" or "fatty" fish such as tuna, mackerel, trout, sardines and herring, are loaded with polyunsaturated fats also known as Omega-3 fatty acids.

Add spinach for the cornucopia of vitamins and minerals, especially iron, including the superstar of eye nutrition, lutein.

Have some sweet potatoes for slow-burning carbohydrates, an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.

Tuna, brown rice and broccoli (or mixed vegetables)

Enjoy your food, eat slowly,
eat mindfully. I mean,
really savor and appreciate
every bite. 
A single can of light tuna (canned in water and drained) provides an astonishing 42 grams of high-quality protein and more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12.

And tuna is a superb source of the vitally important cancer-protective trace mineral, selenium. Add some brown rice for fiber and carbs, load up with vegetables and you're good to go.

I love broccoli. It contains twice the vitamin C of an orange – among other vitamins including vitamin A and alpha-tocopherol vitamin E, has almost as much calcium as whole milk, and contains selenium, as mentioned earlier, a mineral that has been found to have anti-cancer and anti-viral properties.

You can't go wrong with these three, or variations thereof.

They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscles. Couple them with intense and regular workouts, and you'll be on your way to a body that will look and feel good.

Chew your food
thoroughly as this
can help your body
digest the food
By the way, get creative with your food! You could roll your dishes into a healthy wrap, turn it into some kind of sushi or soup; or get a thin-crusted whole wheat flatbread and make it into a pizza! Eating really can be fun, healthy, leaning and delicious!

Remember: You are what you eat. What you put into your body will cause a chain reaction to occur, affecting the shape of your body and the way you feel. And how you feel will show through in everything you say and do, therefore, affecting the quality of the life you live.

So eat well and stay well!

Recommended links:
Check out Canada’s Food Guide for fast and easy meal ideas.
Check out Dr. Oz’s website for tons of guilt-free, delicious, healthy recipes.