Foods to Avoid and Portion Guide for YOU!

What to Avoid

ü  Avoid all over-processed foods, particularly white flour and sugar

ü  Avoid chemically changed foods

ü  Avoid foods containing preservatives

ü  Avoid artificial sweeteners (splenda, etc …)

ü  Avoid artificial foods (such as processed cheese slices)

ü  Avoid (or do your best to limit) alcohol intake

ü  Avoid all calorie dense foods containing little or no nutritional value (like cookies, candy, etc)

ü  Avoid super sizing your foods

Portion Guide

There's a portion guide that is always with you, that's easy to use and isn't embarrassing to pull out at restaurants. It's your hand! Simply looking at your hand can help you determine the right amount to eat. For example:

• Your palm = about 3 ounces of cooked meat or fish

• Your fist = about 1 cup of cooked rice or pasta, cut vegetables or fruit

• Your thumb = about 1 tablespoon of peanut butter, or 1 ounce of cheese

• The tip of your thumb = about 1 teaspoon of oil or butter

• Three fingers = about 1 ounce of chocolate

• A handful = about 1 ounce of nuts

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Lifestyle Changes One Step at a Time for Successful Changes!

I was presenting at an event on Saturday about healthy eating and how important it is to plan and prep for meals and snacks.  I was also thinking about how well my clients are doing on this particular issue.  

As a professional Lifestyle / Health Coach, we learn that is important to introduce change a little bit at a time.  When people try to completely overhaul their eating and exercise regime all at one time, they will eventually slip up and then feel as if they have failed and give up completely.  

What we have learned is, to introduce one small change at a time and let it develop into a habit - or a behavior - and then build on that success.  I find an effective first step for most people is packing healthy snacks and making sure those snacks are REAL FOOD (fruit or veggies with yogurt or hummus or nuts).  I believe that is a very good first step.  Snacks are important to keep hunger at bay, keep energy and blood sugar levels stable and set you on the right path for healthier meals.

I was thinking of this as I was listening to one of the speakers on the nutrition stage who stated that their clients are to cut out all processed foods, fast foods, anything not organic, wheat and dairy all at one time.  That may work for some, but research has demonstrated that is too difficult for most people and they end up feeling frustrated and giving up completely. THIS IS NOT WHAT WE WANT!!!  

Research has also shown that focusing on changing one behavior at a time will is more effective.  Research also demonstrates that results will follow the behavior changes,  meaning pounds or inches lost, blood sugar reduction, lower cholesterol, etc. 

I believe the first step to a healthier lifestyle is to begin planning, prepping and packing healthy snacks.  This is a small change and easy to implement and quickly becomes habit.  I believe the second step is to begin planning, prepping and packing healthy lunches.  The less you eat out or rely on prepared foods, the more successful you will be.  The third step is to tackle dinners.  Basic cooking skills, shopping tips and knowing what staples to keep in your freezer, fridge and pantry will enable you to whip up delicious, nutritious meals in minutes.

Be sure to email AllyFitness to get on the list for the next "Simple, Healthy Meal Planning"  Workshop to be held in October.

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Finger and Desktop Friendly Snacks and Lunch Side Items

Try some of these for sides to your lunch or to snack on during the day to keep your energy high and blood sugar stable!

• Grapes
• Cheery or Grape Tomatoes
• Broccoli or cauliflower florets
• Small container of hummus to dip veggies in
• Fresh berries - or try frozen - pack in container and by afternoon it will be thawed
• Low-fat yogurt or Greek yogurt
• Nuts
• Low fat cheese sticks
• Boiled eggs
• 100% whole grain crackers (make sure they are trans fat free)

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