Preparation is the key to nutrition, exercise, and your overall healthy lifestyle. Being prepared can help you make healthy choices when deciding what to eat. It can also be the difference in getting your daily workout in or not, and it can be the key to a good night’s sleep.
You have to plan out your day and week if you want to be successful. I prefer to plan out my week on Sunday. Try it and you’ll see how much better your week plays out to make this one of your habits. Use some of the healthy meal options below and you’ll be better prepared!
Healthy Meal Options
Not happy with your body?
It’s hardly 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.
First, 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 and steamed broccoli?
So what does truly healthy eating look like?
A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.
Just as importantly, a healthy meal does NOT contain:
- Refined sugar / corn syrup
- Fried / fatty food
- Full fat dairy food
- Processed food with chemical additives
Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
- Scrambled egg whites, sliced tomato and steamed spinach.
- Whole grain oatmeal, a scoop of protein powder and sliced fruit.
- Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.
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 and diced tomatoes.
- Albacore tuna (packed in water), mixed with finely chopped cucumber.
- Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.
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. Try these healthy options:
- Grilled white fish, sautéed spinach and whole wheat couscous
- Baked chicken breast, steamed broccoli and brown rice
- Try the recipe for Cajun Salmon with Roasted Cauliflower and Broccoli below.
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.
We 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 us—call or email us today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.
Michael Romig BS, CPT, CFT, PES, CES, RES & FT
PG Fit, LLC
This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.
Here’s what you need…
Roasted Cauliflower & Broccoli:
- 1 head cauliflower, chopped into florets
- 1 head broccoli, chopped into florets
- 2 Tablespoons olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic, minced
- ½ lemon, juiced
- 2 (4-oz) salmon fillets
- 2 Tablespoons Cajun seasoning blend
- ½ lemon, sliced
- Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
- Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!
Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.