Write your meal or daily targets for each food choice in the section below.Plan your meals by choosing foods you like from this Food List for Diabetes. 4.When your meal is completed, simply wipe off the laminated Nutrition Place Mat with a Tissue! 5.Use the Nutrition Place Mat to help follow healthy nutrition guidelines and portion control. The Paleo Diet, also nicknamed the “Caveman” or “Stone Age” diet, is a high-protein, high-fiber eating plan that promises weight loss. In general, eating Paleo means removing grains beans, soy, dairy, certain vegetable oils, and refined sugar from your diet and eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. Reports show that the Paleo Diet has been proven to eradicate bloating, clear up acne, eliminate seasonal allergies, and help you shed some pounds.
If a shot of wheatgrass a day keeps your doctor a way, I have a new, really easy way to include this super food into your diet on a daily basis.
The product is called Swheatgrass and they’re flash frozen little pucks of wheatgrass that come in packs of 28. At $20 a package, this system is a lot cheaper than buying $2 wheatgrass shots at your local juicery (as much as we do love them!). I discovered the product at Urban Fare, where Swheatgrass’s co-owner Liane Kaltiainen had driven all the way from Vernon to share her locally grown product, which all started as a hobby with her husband Troy. The Mindful Diet, which combines psychology with cutting-edge nutritional research to help break the yo-yo dieting cycle (stock image)A Ita€™s hardly surprising. Instead of restrictive eating plans, The Mindful Diet teaches you to eat healthily without any effortIt can, for instance, be as simple as taking a couple of breaths before putting something in your mouth, taking stock and deciding if you really want it. Cultivating attention helps you learn to pay attention to what you are experiencing, and it should be done three times a day (stock image)A 5 And what about your mind? GIVE UP JUNK FOOD WITHOUT NOTICINGA  The more you increase your intake of fruit and vegetables, the less room there will be for refined and processed foods. To get to know your mind, you have to spend time with it to do this, practise this exercise for five minutes every day, building to 15. Eating with your non-dominant hand or using chopsticks can be a good way to slow down your eating (stock image)3 Slow down your eating.
With each meal you should consider where the protein is, such asA fish, nuts, lentils, cottage cheese, eggs, lean beef or poultryWhat wholegrains can I choose instead of more refined varieties? Instead of snacking on biscuits or unhealthy foods, replace them with vegetables or fruitIf you are tempted by a biscuit or a handful of peanuts, bring your awareness to your body sensations, thoughts and emotions and ask: Why am I eating this food? Researchers have found we are three times more likely to eat the first thing we see when we look in the fridge or the cupboard than the fifth thing we see (stock image)A Wholegrains. We should ideally be eating somewhere between nine and 11 servings of fruit and vegetables every dayHealthy fats. Instead of eating an apple (carbs) as a snack, have an apple with some peanut butter (protein and fat)You dona€™t have to eat perfectly all the time, but we recommend that the majority of what passes your lips supports your health.We advocate a natural, plant-based, wholefood diet packed with the nutrients the body needs, and which minimises the inflammatory effect that junk food can have.


The food we eat and drink plays a major role in either cooling or fuelling the fires of the inflammatory process and fruit and vegetables nourish your body withA naturally occurring anti-inflammatory compoundsTeeming with vitamins, minerals, and phyto-chemicals (natural compounds that protect and nourish your cells) fruit and vegetables are the foundation of a healthy diet. Cutting down on all flour-based products like bread and pasta in favour of intact grains that have not been ground into flour is a good ideaThe key to keeping your blood sugar under control is limiting your carbohydrate intake to foods that wona€™t cause a quick spike in blood-sugar or insulin levels. Develop and individualized meal plan with your Registered Dietitian, Nurse, Physician or Health Educator. You get a quarter ounce in each serving that you can easily pop into your daily smoothie for a hit of this 100% raw, living multi-vitamin. With so much processed and convenience food all around us, temptation is constant.Unhealthy eating habits can quickly become stored in our brains as automatic responses that settle in the subconscious, just like the mechanics of driving or tying your shoelaces.
This is a highly effective form of a€?crowding outa€™: youa€™ll be so busy eating the good stuff a€” vegetables and fruit, wholegrains and legumes a€” that youa€™ll crowd out sugar and junk foods, and maybe even forget about them.
Mix with eggs for a twist on egg salad.Add ground flaxseed to smoothies, yoghurt and porridge for a healthy dose of plant omega-3s and mixed fibres. Set a timer for five minutes, and sit comfortably, with a straight back3 Notice whata€™s happening in your body and your mind. Two to four servings per day of brown rice, oats, buckwheat, quinoa, barley and products made out of them, such as brown ricecakes and buckwheat pancake mix, wholemeal bread, pitta or pasta, millet and muesli.Lean protein. Nine to 11 servings per day of olive oil, pesto, ground flax, chia or hemp seeds, avocado, butter, nuts and seeds (walnuts, almonds, pecans, sunflower and pumpkin seeds, flax seeds and nut butters, including peanut, almond and cashew butter). This chemical process, which happens at a cellular level, is what triggers health problems such as heart disease, diabetes and certain cancers, as well as stubborn weight gain.The food we eat and drink plays a major role in either cooling or fuelling the fires of the inflammatory process.
This means choosing wholefoods that contain plenty of fibre, such as vegetables, intact grains, beans, legumes, nuts and seeds. Loren Cordain, professor of health and exercise science at Colorado State University and author of “The Paleo Diet” says “By following these nutritional guidelines, we put our diet more in line with the evolutionary pressures that shaped our current genetics, which in turn positively influences health and well being.” The diet eliminates processed foods, grains, legumes, and dairy.
This is backed up by brain chemicals that trigger every time we eat bad food, meaning emotional eating also becomes a hard-to-shift habit.If you really want to lose weight and stay there, you have to break those food associations and build new ones in the brain a€” and that means learning to eat mindfully.
Numerous studies show that mindfulness can reduce stress, ease pain, boost immunity and even fend off depression.At the Duke University Centre for Integrative Medicine, we work to teach people how to use mindfulnessA to lose weight. Stop your meal after ten bites and check your hunger and fullness signals.Take a ten-minute break halfway through your meal before deciding if you should eat more. By minimising the foods and preparation methods that trigger inflammation, and maximising your intake of foods that protect your cells from inflammationa€™s damaging effects, youa€™ll have an easier time losing weight and keeping it off, as well as protecting against inflammation-related diseases.Fruit and vegetables nourish your body with naturally occurring anti-inflammatory compounds. Youa€™ll benefit from cutting down on sugar (both in obvious sources and packaged foods that contain sugar) and choosing wholegrains instead of the refined variety you find in white bread, white rice and white pasta.Ita€™s a good idea to cut down on all flour-based products (such as bread and pasta) in favour of intact grains a€” those that have not been ground into flour a€” such as brown rice, quinoa and barley. Consider eating with your non-dominant hand, using chopsticks, or even using chopsticks with your non-dominant hand.Do whatever it takes to just slow things down. If you like to sweeten your coffee or tea, consider stevia, a calorie-free, plant-based sweetener. While wholegrain breads and pastas are better for you than their refined counterparts, intact grains are better for your blood sugar and create less inflammation.


Do your sums and you'll quickly realise the Lite n' Easy approach represents great value for money. As you breathe in, imagine there is a balloon expanding in your stomach, allowing space around your organs. Whata€™s going to make my body feel good?Snacks matter, in terms of calories and nutrition, just as much as meals.
And wea€™ll outline the parameters of a good diet that will ensure you lose excess weight, and stay slim for life . Making judgments?The idea, at this stage, is not to try to change or criticise anything you are thinking or doing, but merely to observe. If you need to eat more frequently than three meals per day, change your mindset and adjust your portions, so that you eat five or six mini-meals, each with a balance of lean protein, slow-burning carbohydrates and healthy fat.Consider each mini-meal as an opportunity to pack in a few more servings of vegetables or fruit. It is useful for stopping emotional eating, allowing you to properly examine your motivations for wanting to lose weight, and keeping you grounded.EATING MINDFULLYThe more you practise your new mindfulness skills and healthy eating habits, the easier and more comfortable they will become. A good mix will provide the range of antioxidants you need.Is there some healthy fat (olive oil, avocado, nuts, seeds) on this plate? Keep cut-up celery, carrots, sugar snap peas and other vegetables in the fridge (and at work, if possible) for the express purpose of grazing.
Some might seem odd, but they will sharpen your focus, stop your mind wandering, and allow you to concentrate fully on what you are eating and why.CULTIVATING ATTENTIONThis exercise helps you learn to pay attention to what you are experiencing. How will I decide when to stop eating?2 Choose a smaller dish, ask for a smaller portion (weigh your pre-diet portions a€” you might be surprised at how large they had become).
So stock up on healthy foods, display them prominently and get rid of unhealthy ones.Vegetables and fruit. Check your meal divides the plate, so half is vegetables, a quarter is protein and a quarter starches.
How would you describe it to someone who has never been there?2 Now, close your eyes and listen. Each breath gives you the chance to practise focusing on something and to disengage from distractions. It may sound like a lot, but use every meal and snack as an opportunity to get a couple of servings of fruit and vegetables. This can be a very useful exercise when faced with temptation.When you are on the brink of eating something you know you shouldna€™t a€” having probably justified it to yourself a€” try doing this first. It gives you a moment of reflection to calm your emotions and to really question if you want that unhealthy treat, or if therea€™s another force at play.MINI-MEDITATIONTo get to know your mind, you have to spend time with it.



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