my intake for today

7:00am- 1cup (cooked) oats with 1 whole egg and 4 egg whites scrambled

10:00am- 1cup plain non-fat greek yogurt (my favorite is FAGE) mixed with 1/2cup mixed berries, 1 packet stevia

12:30pm- 5 oz grilled chicken, 1/2 cup brown rice or 1/2 cup sweet potato, and 1cup steamed or grilled veggies ie; broccoli, asparagus, or green beans

3:30- ¼ cup almonds and small protein shake (blend 1cup unsweetened almond milk,1 scoop protein powder, ice)

6:30- healthy soft tacos: 4 oz extra lean ground turkey, 1/2 cup black beans, 3 small corn tortillas, 1 grilled bell pepper, salsa or pico, 1/3 cup avocado or guacamole 

tip* use plain non-fat greek yogurt as a substitute for sour cream 



total calories: 1,600
total carbs: 145g
total fat: 43 g
protein: 150 g
fiber: 36 g
sodium: 1,540mg
cholesterol: 355mg

food & you

“ T H E   F O O D   Y O U   E A T

C A N   E I T H E R   BE

T H E   S A F E S T

&

M O S T   P O W E R F U L

F O R M   O F   M E D I C I N E

O R

T H E   S L O W E S T

F O R M   O F   P O I S O N ”

        - Ann Wigmore

When it comes to our overall health as it relates to the foods we consume- her words are brilliantly insightful.

Making healthy choices is something that I work on each and every day. There are tons of opportunities for me to reach for the less healthy option and those few little words help keep me on track. I try to pay attention to how foods make me feel, not emotionally, but physiologically. My body seems to have no problem telling me what it does and does not like. I encourage you to try this as well. 

Do the foods you eat upset your stomach? Do they make you feel lethargic and sleepy? Do you have enough energy to get through your busy day? Are you sleeping well at night? Does your skin seem to look dull or grey? How are your digestive habits? How is your overall mood most of the time? No one can answer these questions

when it comes to your body, but YOU.

Here are a few concepts that will help you get started; 

Focus on consuming natural whole foods that come from the earth and minimize your intake of those that are highly processed. Consuming whole foods will provide your body with quality nutrients and nourishment.

Minimizing the consumption of man-made or processed food items will create an internal environment free of inflammation and in turn, decrease your risk of numerous chronic diseases. 

Ignore any diet or meal plan that encourages you to “cut out” any of the following: fat, protein, or carbohydrates. Each of these macronutrients serves a very important purpose in your body. 

As I mentioned above, focus of how foods make your body feel. This is going to take some trial and error, but eventually you will start finding foods that satisfy your appetite as well as your physiological needs

Create a positive and healthy relationship with food. Eating something unhealthy should never make you feel guilty. It should not leave you feeling like you have failed yourself, or anyone else for that matter.

If you do make a poor choice, it’s OKAY! You are only human and guess what? There is always tomorrow so you will get another try! Love yourself and be patient and you will see that these changes will start to come easier. Make the changes become a new lifestyle for you- not a diet. Diets are not permanent.

Take baby steps toward your goal and know you are going to have days that aren't so great along the way. Be proud of yourself when you make even the smallest change toward the new healthy you!