Healthy Eating Made Simple For YOU!

The main reason that you’re not happy with your weight and body fat is often because of what you eat.

It’s not entirely your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

Check out this article: Is Your Diet Healthy?

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

This is a big debate; however, I now believe a healthy meal should contain a high quality protein & fat source and fresh low starchy organic vegetables. We need to be careful of too much fruit, although some can tolerate more.

Just as importantly, a healthy meal does NOT contain:

• Gluten
• Pasteurized dairy except ghee or organic grass-fed butter
• Added sugar/ refined sugar / corn syrup
• Processed food with chemical additives

Healthy Breakfast: Your first meal is the most important meal of the day.  You don’t necessarily need to eat as soon as you wake up. These days we coach our clients to rest their digestive system for approximately 12-14 hours (aka intermittent fasting). For more info go here: Digestive Resting

What you decide to eat for your first meal regardless if you do a fast will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled eggs cooked in avocado oil, with added sliced tomato, salsa and guacamole
• Wild smoked salmon with avocado and sauteed spinach
• Smoothie: Try this Pumpkin Protein Smoothie
• Homemade breakfast sandwich: Mickey’s grain free English muffin with turkey slices, egg and guacamole or pesto

Healthy Lunch: It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast, diced tomatoes and olives *Use olive oil & raw apple cider vinegar for dressing
• Wild Albacore tuna (packed in water), mixed with finely chopped cucumber, pickles, celery, dijon mustard and Mayo from Primal Kitchen over cauliflower  rice
• Non- bread sandwich: Collard greens or romaine lettuce as the vehicle with turkey slices, avocado, lettuce, tomato and mustard (high quality bacon if desired)

Healthy Dinner: Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories and toxic load. Try these healthy options:

• Grilled wild white fish, sautéed spinach and rice or cauliflower rice if reducing carbs with an added salad *Use olive oil & raw apple cider vinegar for dressing
• Baked chicken thighs, steamed broccoli and quinoa (choose zucchini noodles if reducing carbs) with an added salad *Use olive oil & raw apple cider vinegar for dressing
• Ground Bison Taco Salad: romaine lettuce, salsa, tomatoes, bell peppers, guacamole, topped with Bison and Siete Cassava Flour Chips

More recipe ideas can be found here >>>  https://brienshamp.com/recipes/  

While healthy eating is a huge factor in achieving your ideal weight and body fat, exercise is another part of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Some of Our Recent Transformations…

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up: Chia seeds, 2 tablespoons (11), Beans, one half cup (7); Flax seeds, 2 tablespoons (5.6), Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).

If you scored less than 20: You need more fiber in your diet. Choose wisely! Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.