Saturday, February 2, 2013

The Basics: Kick-starting Your Nutrition Plan

I've got 3 words for you: Keep it Simple. 

Today there is a myriad of recommendations and advice on how to eat "the best." This information can be found everywhere. However, it seems to change day to day. Kickstart has gone ahead and taken the guess work out of eating right.

Here are 3 Easy Steps to keep in mind for Eating Healthy:

    Step 1 - Stick with Simple Foods.

       This means little to no processed ingredients.

For example- apples, carrots, grapes, and whole grains that have been Washed and Cut, Sliced, Diced, Chopped, Quartered, or Drained. Stay as Fresh and Natural as possible. Frozen or canned can be sacrificing some nutrients, but the difference is not that large. 

When it comes to bread and pastas, steer towards more Rice in your diet (Long grain and Wild, Brown, Jasmine, or Basmati to name a few) and look for products that include whole grains, not bleached or processed. Your digestive system will thank you.

Step 2 - Leave Your Protein Lean.

Have your meat intake be low in fat as much as possible, and when cooking stick with baking, grilling, steaming, or broiling. Seafood and skinless chicken are your best choices. A lot of the details are all in the choice of cut you buy, and how you cook it.
Note: Red meat is great tasting and can be nutritious, too, just keep it to a minimum. Once a week is usually key in getting the nutrients and protein your body requires from these kinds of meats.

Step 3 - Put out Perfect Portions.

You should be able to eat what you like, within reason.

Lay out smaller plates and bowls (and even cups, if you're not drinking water) to avoid giving yourself too much food. The mentality of having to "finish your plate" can trick you into eating way more than you intended.

For portion sizes, keep in mind that a serving of meat (3 ounces) can be compared to a deck of playing cards. A serving of vegetables is about the size of your fist, and a serving (one ounce) of cheese is 4 stacked dice. With more tempting toppings, like butter, the recommended serving size is no larger than the size of the tip of your thumb. When you reach for M&M's or almonds, keep in mind the suggested serving size is only one ounce, or one handful.

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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