It is said by those who live to eat that eating fuels the body while eating well fuels the soul. There is often an interpretation, not entirely wrong, that the latter is necessarily a habit of rich foods, laden with butter and cream and that these foods, while delighting the soul, are not so delightful to the body. Is there a way to delight and fatten the soul with pleasure while transforming an over-indulged body to a lean machine? The answer, fortunately, is yes. The first step would pick up a pen, not a fork. Plan a healthy meal selection for breakfast, lunch and dinner, but the concentration of what might be considered a “heavy” meal needs to be reversed from dinner to breakfast.
Tips for healthy weight loss
Start the day with more portions of carbohydrates, proteins and fat. And active day will metabolize them through the day. A heavier portion in an evening meal will mostly go to body fat rather than metabolized nutrients. Replace processed, pre-made and frozen meals, which are laden with excess salt and fat with fresh ingredients cooked or eaten raw when ready to eat. Learning to cook is as easy as reading the recipe.
Eat more whole fruits: apples, oranges, peaches and apricots; at least five servings per day, including snacks in between meals. Eat more non-starchy vegetables like broccoli, spinach, onions, and carrots. Roast or steam, or eat fresh and raw. Replace more starchy vegetables with rice, or replace ordinary potatoes with sweet potatoes; they are more flavourful and healthier.
Eat less red meat and replace with poultry and fish. Roast or broil; never fry. If you want to make a sauce from the residual fluids and bits of meat in the roasting pan, remove the fat, add one-quarter cup of wine, grape or apple juice, or chicken broth, one tablespoon of sour cream, maybe a splash of lemon juice, put the pan on the cook top to de-glaze the pan until the bits dissolve, the juices reduce by half and ingredients blend together. Season with black pepper. To add healthy flavour, add some chopped apricot, cranberries or raisins while simmering.
Use olive oil instead of butter, even on a slice of bread. Eat olives and nuts (almonds, pecans, cashews) instead of potato chips.
Try these suggestions, exercise daily, and avoid salt except as specified in recipes to eat well, lose weight and satisfy the soul.
If you have questions about healthy weight loss or diet and nutrition contact your local doctor, who will arrange for you to see a dietitian. Contact us today!