Just as there are trends in fashion, there are trends in world of food.

Chia seeds are gaining popularity for their high fiber content and omega-3’s.

A great use for them is at breakfast- most breakfast cereals have a small amount of fiber. In addition to keeping the body regular, eating foods with fiber helps us feel more full and satisfied.

1 tablespoon(~50 calories) adds 4 grams of fiber! Compared to most cereals, that’s big in the breakfast world.

Other uses for Chia Seeds:

Try them! Can be found at health food stores and Costco, but I’m sure they will be gaining more popularity in the future.

If you like canned tuna, try canned salmon!

It looks like tuna, but it’s got a different taste and it’s not as dry. I like it better! Found this at Costco for around $10.

Calorie info:

Lean protein!

Added a few pepper slices, raw hazelnuts & pistachios, parsley, and a drizzle of EVOO.

Trader Joe’s also sells canned salmon. Give it a try!

Basic rule:

Ingredients must be limited to- peanuts, salt (some also come without salt)

YES

Trader Joe’s Peanut Butter

Krema Peanut Butter

Smucker’s All natural PB (I like this consistency the best)

Maranatha PB/Almond butter

Justin’s Nut Butter

Meijer Brand Organic Peanut Butter

Treat—>Peanut Butter and Company (has sugar, but it is delicious.)

(There are many others. Just check the ingredients! Most require refrigeration.)

NO

JIF

JIF Natural Peanut Butter

Skippy

Skippy All natural Peanut Butter

These have hydrogenated oils (or ingredients beyond peanuts and salt)

What’s wrong with hydrogenated oils?

Hydrogenated oils are “trans fats.”

 “Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, (12) an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans fat daily—about the amount in a medium order of fast-food French fries—the risk of coronary heart disease increases by 23 percent.”

 Via (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html)

Choose healthier options! Simple switches make a difference in your health.

This plate is slightly under 300 calories. You could eat all of this… 

Or

One of these:

Caramel Brulée latte(grade, 2%, no whip)

11 Hershey’s kisses

1 snickers bar

4 Reese’s peanut butter cups

Leo’s small Greek salad. No dressing or chicken.(3/4 of it)

6 McDonald’s chicken nuggets

McDonald’s Big Mac. Half of it.

All foods are + or - 25 calories of 300.

This is to give you perspective about portion size and show you what you could be doing with those calories!

“I’m afraid to start eating “healthy”. I’m afraid of becoming overwhelmed by my already busy schedule to fit in exercise. I’m afraid it’s going to be hard for me. I’m afraid I’ll try and fail again. I’m afraid to tell people I want to lose weight because they’ll know when I don’t achieve it. I’m afraid of the gym. I’m afraid of the weights. I’m afraid to tell people my dreams because I can’t imagine myself healthy or thin. I’m afraid it’s going to hurt. I’m afraid I’ll be uncomfortable. I’m afraid food will control my thoughts….”

It already does.

Creating a new healthy lifestyle is difficult. It can be a challenge. We live in a world that promotes health, but we are surrounded by things that attempt to crush our efforts to be healthy.

Don’t wait for the circumstances to be “perfect.” Healthy habits actually provide order and consistency in your life. Does a healthy lifestyle complicate things?

That is in the eye of the beholder.

I have patience for people who are starting a new program in health. I’ll admit- It is an adjustment, and it is challenging.

What frustrates me is when a person creates a situation in his or her head that says, “I cannot become healthy right now due to reasons beyond my control.”

You are responsible for your health and until you realize you are the one in control, you will let food, people, and circumstances control you.

Get out of your own way.

This day is ~1500-1600 calories. This would be eating in a calorie deficit for me.

Breakfast:
Protein: 1 egg + 2 egg whites
Vegetable: 2 cup raw spinach(then cooked and eaten with eggs)
Starchy carbohydrate: 1/3 cup Bob’s Red Mill high fiber hot cereal or 1 cup Kashi go lean cereal or 1/2 cup old-fashioned oatmeal or 1-2 pieces of Ezekial bread (cereal is eaten with unsweetened almond milk)
1 tablespoon Chia seeds(fiber, fat, iron) on cereal or 1-2 tsp of pestoon eggs

Snack:

rice cake + 1 tablespoon peanut butter + 1/3-1/2 banana
or 1 cup greek yogurt/protein shake+ 20 almonds

Lunch:
Protein: 3-4 oz lean meat (chicken breast, fish(4-6oz), turkey, occasionally steak)
Vegetables: At least 1 cup(8oz) of any of the following- broccoli, cauliflower, green beans, asparagus, tomatoes, cucumbers, spinach.
Starchy carbohydrate- (1/2 cup oatmeal, rice, pasta, 1-2 pieces of bread, 4 oz yam)

Usually add 1-2 tsp olive oil on vegetables

Snack:

protein shake(w/ unsweetened almond milk) + 1 apple or 1/2 banana
or 1/2 cup-1 cup cottage cheese/greek yogurt+ 1 piece of fruit

Dinner:
Protein: 3-4 oz lean meat (chicken breast, fish(4-6oz), turkey, occasionally steak)
Vegetables: At least 1 cup(8oz) of any of the following- broccoli, cauliflower, green beans, asparagus, tomatoes, cucumbers, spinach.
Starchy carbohydrate- (1/3 cup oatmeal, 1/2 cup rice, pasta, 1 piece of bread, 4 oz yam)
Usually add 1 tsp olive oil on vegetables, or add avocado slices.
Dinner is very similar to lunch, but with less carbohydrates. Limited fruit after my afternoon snack.

Late night
cottage cheese, greek yogurt, egg whites or protein shake
(If I do eat a snack before bed, I generally keep it at or under 100 calories and give myself time to digest before bed).

Ratios: Fat, Carb, Protein 25:43:33 
or ~ 1545 calories, 44g fat,166g carb, 127g protein