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05.01.2016
WatchFit - The perfect eating plan to beat the post Christmas blues' - a plan to keep you both happy and healthy in the New Year! The perfect eating plan to beat the post Christmas blues’ – a plan to keep you both happy and healthy in the New Year! Jumping on the New Year band wagon and making lots of resolutions about strict dieting and rapid weight loss might ultimately make you feel more ‘blue. Less pressure to lose weight and more time focusing on healthy foods which nourish you and help to restore your energy levels. Some studies show that carbohydrates might help us to feel ‘good’, possibly by promoting serotonin levels.
Charlotte Debeugny is a bilingual UK Registered Nutritionist and published author working in medical centres in and around Paris.
I read Tosca Reno's book Eat Clean Diet Stripped and am doing the plan along with my Clean Eating Stripped Challenge Group.
The key to my weight loss is to take in as much protein as possible, although the body can only process 20 grams of protein at a time according to a study by American Journal of Clinical Nutrition.
I eat high protein grains like oatmeal and quinoa and add protein powder to my oatmeal to give it more protein.
Tosca has a whole chapter on herbs that are good for weight loss and mentions ingredients that are already in Shakeology: spirulina, reishi mushrooms, maca, and holy basil. This week for lunch I made Tosca Reno's recipe "From India with Love Quinoa Pilaf" (pic below). I bring my lunch to work everyday because I think that's really critical for me to maintain my goals. Last weekend my mother and I hopped on the Silver Line and headed out to Tysons Mall for a day filled with shopping. I'm planning a new year of travel for myself, and wanted to reflect on my recent trips. We've all said it before -- that this Monday is going to be the Monday that we change the way we eat. Here's a healthy meatball or meatloaf recipe courtesy of Tricia Williams, a New York City chef whose business, Food Matters NYC, delivers healthy meals to city dwellers every day. In a large mixing bowl combine turkey, quinoa, vegetable mixture, parsley, eggs, sea salt and pepper. No amount of stressful projects that usually send you running toward the vending machine can set you off course if you start your week with a good plan. It's all too easy to opt for a bagel and cream cheese or a sugary cereal if that's what you have in your pantry. If you're the type who craves sugar with your coffee and hears the pastries at the bakery next to your office calling your name, try Ginn's signature smoothie recipe. If you have a few minutes to sit down and read the paper but not enough time for anything that involves a frying pan, Karen Ansel, a registered dietitian and co-author of "The Baby & Toddler Cookbook," suggests a whole grain cereal topped with walnuts, fresh fruit and 1 percent milk.


The best way to fight the urge to order out with your co-workers or to cave to that stress-induced craving for a slice of pizza in the middle of the work day is to make sure you've packed a lunch that's not only healthy, but one you'll enjoy. If packing a lunch isn't an option, there's no shame in grabbing a can of low-fat soup (check out your grocery aisle -- there are more options than you may realize) or even a healthy frozen meal. Ansel's mathematical equation will keep your waistline in check: Half the plate should be filled with vegetables, a quarter should be lean protein and the other quarter should be high-fiber complex carbohydrates such as a small baked potato, brown rice or whole-wheat couscous or pasta. If you have a family to feed but don't have the time or the budget to cater to everyone's different tastes, try chicken with steamed vegetables.
Sometimes, you need something that you can prepare ahead of time and have ready in minutes.
Cook a whole-wheat pasta with low-fat sauce, turkey meatballs -- the meat is much leaner than ground beef -- and a side salad.
If you're tired and the last thing you need is a mess in the kitchen, cook fish in a foil packet and avoid the cleanup all together.
Take a fillet of salmon, or whatever fish suits your fancy, and squirt it with lemon juice and a pinch of salt and pepper. Heat the oven to 400 degrees Fahrenheit and cook for about 25 minutes, until the fish is flaky and - voila! So quinoa, sweet potato, potato, brown rice and whole wheat pasta can and should be enjoyed. It does help to promote satiety (keeps us feeling full) as well as stabilise our blood sugar levels which helps in turn to balance our mood. So aim for 2 servings of oily fish a week (salmon, sardines, mackerel) and a daily dose of nuts and seeds. Nothing worse than gloomily looking at a piece of steamed white fish and some steamed green vegetables – low in calories, but low on flavour as well. How about roasting a selection of vegetables and simply blending them with some hot vegetable stock? Switch to full fat or greek yoghurt and serve with grilled apple or pear slices, and a scattering of dried fruit and seeds. Full fat products taste so much better, are infinitely more satisfying and less likely to leave your searching for a cake or biscuit. A word of caution, if you're using protein powder read the ingredients of everything you put in your mouth!
If I buy lunch out I'm not going to be eating clean and will be consuming too many calories.
After all, the start of the week provides a clean slate and a chance to break the spiral of bad habits we've adopted because life just seemed too busy to worry about a balanced diet and the food pyramid. That way, there's no way you can make an excuse for Chinese takeout over the healthy meal you had originally planned.
To ensure your breakfast -- often the most hastily eaten meal of the day -- is more balanced, fill the kitchen with high-fiber protein bars, yogurt, fruit, eggs and whole-grain cereals or oatmeal.


Use a whole-grain tortilla and fill it with a scrambled egg, a sprinkling of cheese and any vegetables you have in stock -- think tomatoes, peppers or onions. Try layering your turkey on a whole-grain roll with brie, lettuce, tomato and honey mustard. The meatballs can be made ahead of time, and leftover salad can double as lunch the next day. By all means, you don’t need to eat a large serving of carbohydrates at each meal, but whole grain carbohydrates are a good source of fibre, B vitamins and anti oxidants.
So, yes, you need it; ideally a certain amount at every meal, don’t forget the vegetable proteins (beans, lentils, nuts and seeds) and no, you don’t need to eat a large steak for breakfast! There’s nothing to stop you following the eating plan all year long and we promise you that you will feel and look fabulous. The key to my success has always been through the challenge groups because I know that if I have to report in with someone I am much more likely to stay on track! A lot of protein powders contain chemicals, artificial sugar, and a host of other ingredients you don't want in your body. If healthier breakfast options are readily available, that pit stop at the doughnut shop will be easier to avoid. Chop up whatever vegetables you have on hand -- onions, zucchini, asparagus or string beans -- and pack them into the foil as well. Then with a bang it is back to reality and looking ahead at another busy year, can leave you feeling tired, fed up and just a little bit ‘blue’. Home cooked food always tastes so much better than anything you can buy and you certainly do not need to be a Master chef! That's why I love Shakeology, it's completely natural, you can read every ingredient because it's all whole foods and no artificial sugar or chemicals.
Here's my lunch this week - Red quinoa, baby portbellas, red swiss chard, topped with 1 teaspoon of pine nuts.
And when it comes to produce, "add at least two different colors for more antioxidant power," Ginn said.
Stir fry mixed peppers with red cabbage, a handful of pumpkin seeds and some fresh coriander to serve alongside it.
Here's my meal plan this week on the stripped plan, I left the weekend open since I will be out a lot. Also, ensure your list includes whole grains, low-fat dairy products, eggs, fruits and vegetables -- which Ginn says should fill 60 percent of your shopping cart.



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