Did you have an “Ideal Day” today?

When it comes to eating healthy, an "Ideal Day" is when you put your plan into action.

You have graduated from your “Ideal Meal” Intention and have taken your meal planning to the next level. You have shopped, prepped, and enjoyed your nutritious meals and snacks at their designated times. 

The “Ideal Day”, like the “Ideal Meal”, is all about planning, choices and follow-through.

The choices you make about the foods you eat daily affect your long-term health and how you feel each day. Creating a healthy eating plan that is flexible to match your lifestyle, your food preferences, and your health needs, is ideal and serves as an intentional guide. 

Your coach will work with you to help develop the meaning of your “Ideal Day” so you can easily and consistently follow your healthful eating plan.

Did you eat a breakfast containing at least 7 grams of fiber?

Eating breakfast fires up your metabolism after having been mellowed by a long night's rest. 

Without breakfast, your body begins the day in slow motion, with no proper energy source. 

Whole grains, such as those found in bran flakes or whole wheat toast jump­start your body in a healthy way. Foods containing whole grains are also a much higher source of fiber than those containing processed, enriched or bleached fours. Fiber is an essential piece to a clean, healthy digestive system. Fiber also keeps you feeling full longer because it is a complex carbohydrate, which takes time to digest fully. 

Label Lingo: Watch out for terms such as “multigrain” or “seven-grain” on bread labels. This does not always mean that the bread is a good source of whole grains. Always look for bread labeled “whole wheat”, which means that the bread was made with 100% whole-wheat flour. 

Try adding some whole wheat toast to your morning routine, and you'll feel the difference.

In 2006, US consumption of fiber was an average of 12 grams while the recommended­ amount was 35 grams.  Ideally we should strive to consume 50 to 80 grams as is the case in Blue Zone areas, the 5 geographic locations where people live the longest and healthiest as determined by demographers, statistics and health records. Try more plant based-based vs. high carb/gluten containing options. Chia seeds or flaxseeds are amazing added to smoothies, salads, fruit and yogurt.             

  Fiber Sources

    Complex carbohydrates are best as they don’t spike serum glucose.

    -High Fiber Foods

Split peas: 1 cup: 16g

Lentils: 1 cup: 15g

Avocado: 1 whole: 14g

Artichokes: 1 medium: 10g

Flax seeds: 1 oz: 8g

Black beans: 1 cup: 14g

Brussels Sprouts: 1 cup: 8g

Raspberries:1 cup: 8g

Blackberries: 1 cup: 8g

Resource­ World’s Healthiest Foods- fiber         

Below are some examples of high fiber breakfast choices:

Food Item/ Serving Size/ Fiber Content

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• oatmeal, rolled, old fashioned/ 1 cup/ 8 grams
• bread, whole wheat/ 1 slice/ 3 grams
• raisin bran cereal/ 1 cup/ 7 grams
• shredded wheat cereal/ 2 biscuits/ 6 grams
• apple with skin/ 1 medium/ 3.5 grams
• banana/ 1 medium/ 3 grams
• tortilla wrap, whole wheat/ 1 tortilla/ 5 grams
• bagel, whole wheat/ 1 bagel/ 10 grams

How many ounces of RED meat did you eat today?

For most Americans, it is hard to imagine a cookout with out a big juicy steak, hot dogs or a flame-broiled burger piled high with all the fixings.

But even without the mayonnaise, bacon, and cheese, most red meat choices have a bad reputation for fat, especially saturated fat, which raises blood cholesterol and increases the risk of heart disease.

You can decrease your risk by limiting your consumption of red meat to about 6-ounces per week.

This is 2 sensible servings per week. Each serving should be approximately 3-ounces and the size and thickness of a deck of cards.

Red meat is generally considered to be beef, hamburger, pork, or lamb. When purchasing red meat, opt for the leanest cuts by scanning the label for the words “lean” or “extra lean”. The nutrition labels on meat products are considered nutrition claims so they are therefore regulated by the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA). In order to label the meat product as "lean" or "extra lean" it must meet the following criteria:

“Lean”

A 3.5-ounce serving (about 100 grams) that contains less than:

● 10 grams total fat ♥ 4.5 grams saturated fat ♥95 milligrams cholesterol

“Extra-lean”

A 3.5-ounce serving (about 100 grams) that contains less than:

● 5 grams total fat ♥ 2 grams saturated fat ♥ 95 milligrams cholesterol

Other useful tips:

● Choose cuts that are graded “Choice” or “Select” instead of “Prime” which generally contain more fat.

● Be on the lookout for marbling and choose cuts with the least amount of visible fat.

● Look for cuts of meat with “loin” in the name. Some examples include: sirloin tip steak, top sirloin, pork tenderloin, pork loin roast, and lamb loin chops.

In a hurry? Scan the meat section for the American Heart Association’s (AHA) Heart-Check mark. 

The Heart-Check mark is a voluntary certification that helps consumers spot heart healthy foods. It uses nutrition requirements based on federal regulations and also the American Heart Association’s recommendations. For meat choices the Heart-Check mark is only on “extra lean” selections. 

Sources of the meat is also important to avoid antibiotics and other injections that are administered to animals. Grass fed beef or bison are ideal.

Avoid processed meats that have been preserved by smoking, curing, salting or adding other chemical preservatives such as: sausage, bacon, ham, hot dogs, pepperoni, salami, pastrami, bologna, corned beef  and deli/luncheon meats

For more information go to www.checkmark.heart.org

How many servings of FRIED foods did you eat today?

Fried food is quick and easy to prepare, but that is where the good attributes end.

Unfortunately, boiling a vegetable in hot oil bumps that once healthy item into a completely different food group. Take a quick look at the deep fried Blooming Onion. Even without the dipping sauce, it is loaded with more than 800 calories, 60 grams of total fat, and 22 grams of saturated fat.

Obviously fried foods contain exorbitant levels of calories, cholesterol and saturated fats.

These factors increase your waist size and clog your arteries, contributing to long term health problems such as diabetes, heart disease and heart attacks. 

Make healthier choices by using cooking methods that don’t add fat like grilling, broiling, steaming, poaching and baking. Avoid going out to eat by making nourishing, flavorful dishes at home. See below for a quick comparison of eating at home vs. eating out. 

• McDonald's French Fries, 5 oz. Serving vs. Oven Baked Fries, 6 oz. Serving

  • Saved 250 Calories and 10g of Fat

• KFC Extra Crispy Chicken, 6 oz. Serving vs. Oven Baked Chicken, 10 oz. Serving

  • Saved 290 calories, 26.5g of Fat and 870 mg Sodium

Organizing a special dinner date with friends? Try to plan ahead by looking at the menu online, and then take the time to discuss your needs with your server. 

Did you create your Holiday Eating Plan?

Have you ever heard someone say that it's harder to eat healthy during the holidays? It's a common excuse, but if you stop to think about it, eating on December 31st is really no different than eating today.

It is often true, however, that holidays present different challenges to maintaining a healthy eating plan. 

There are a number of factors that can require a higher level of discipline to eat the way we know makes us feel good physically and emotionally. A few factors include: greater accessibility of high sugar and high fat foods; emotional cues that connect the joy of spending time with friends and family to the action of eating; or the added stress of the "holiday bustle".

One key habit of those who maintain a healthy diet throughout holiday seasons, is developing a realistic eating plan. Your plan should identify times and/or locations when you will feel challenged, and a very clear set of actions that you intend to take to be successful with your healthy diet.

Your coach will be able to assist you in building your plan for success.

Here are a few tips to help you not just survive but thrive during the holiday season:

Portion Control. Don't deprive yourself of all of your holiday favorites. Go ahead and eat the foods you love, but avoid overdoing it. Take just a few bites to satisfy that craving. Deprivation is not a long-term solution, but discipline is.

Hydrate. Often thirst is mistaken for hunger, so you can avoid overeating by simply staying hydrated. 

Party Prep. Never go to a party feeling famished. Filling up your plate with large portions is a guarantee of excess calorie intake. Before the party, drink a glass of water and eat a light snack. 

Did you eat 2 servings of RAW FRUIT today?

Vitamins, minerals, fiber, and phytochemicals. You can't beat fresh produce for supplying these vital nutrients to your body. Despite their well-known health benefits, low cost and minimal prep, many people do not meet their minimum suggested servings of fruit each day.

Whether it is fresh, frozen, or dried, fruit is the original grab and go snack.

Make the most of your fruit choices, opt for whole fruit rather than juice. Sweeten your day by making sure that you fit in at least 2 servings of raw fruit each day. 

As you select your fruits for the day, try to choose a variety of colors to ensure you are getting a range of vitamins and minerals in your diet. 

Sources of Vitamin A - orange fruits such as mangoes, cantaloupe, apricots, and red or pink grapefruit.

Sources of Vitamin C - citrus fruits and juices, cantaloupe, kiwi fruit, strawberries, papaya and guava.

Sources of Potassium - bananas, many dried fruits, honey dew melons, cantaloupe, oranges and orange juice.

Fit fruit into your meals or snacks to maintain good health and reduce the risk of disease.

Top salads with apples, mangoes, or berries. Enjoy a yogurt at breakfast topped with with pineapple, kiwi fruit, or bananas. Try a new fruit once a week, such as pomegranates, prickly pear, star fruit, lychees, or dates. Make it a habit to eat fruit as a sweet ending to your dinner meal. 

*If you are a diabetic, it's a good idea to talk with your doctor or dietitian to help you choose fruits that meet your specific needs.