Nutrition Tip of the Week:
Want to lose weight? Figure out why you have no energy? Determine the best foods to fuel your workout?
The answer is simple…..WRITE IT DOWN. Let's say that again- Write it THE HECK down!
Researchers suggest that the most effective way to reach your nutritional goals is by keeping a food journal. By recording everything you eat and drink, from your full breakfast buffet to that one sip of Gatorade, you gain a better understanding of what can trigger unhealthy patterns, lack of energy or motivation, and food intolerances. Food journaling also forces you to be honest with yourself, so you take responsibility for your diet, and determine where changes need to be made. When food journaling, consider the following:
Be honest – record everything you eat AND drink!
Be accurate – measure or approximate portions, read labels
Be complete – include details such as how the food was prepared, and the addition of any toppings or condiments
Be consistent – always carry your food diary with you or use a diet-tracking app on your smart phone (My Fitness Pal is great example!)
Record everything you eat for 3 consecutive days, then take a look back and consider the choices you made. What patterns do you see? Where could changes me made? What substitutions could you use? What could you eliminate? What could you add? Chose one change to make then set a goal for the following 3 days. It’s an easy step to take in creating a healthy lifestyle.
No, not like the Skittles commercial, I mean a rainbow of fruits and vegetables . Try to eat one from each color group a day for optimum energy!
Green- indicates antioxidants and may help promote healthy vision and reduce cancer risks.
Orange and deep Yellow - contain nutrients that promote healthy vision and immunity.
Purple and Blue -may have antioxidant and anti-aging benefits and may help with memory
Red -may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
White, Tan, Brown-with nutrients that may promote heart health and muscle maintenance.
Emily here, I am a HUGE salty snack whore. Finding things to substitute my weakness is hard. But this fits in my "if it's 5 ingredients or less, I'll give it a whirl"
I will be adding a bit of spice and sprinkle parm on mine... But that's just me :-)
Here is Caitlin's quick and easy snack recipe of the week. She rocks!
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are high in fiber and make a delicious crunchy snack.
1 bunch kale, washed, thoroughly dried, and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper
Preheat oven to 300 degrees F.
In a large bowl mix the kale pieces with all of the ingredients.
Spread evenly on foil-lined baking sheets.
Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein