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15 Clean Eating, Low Carb Lunch Recipes

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15 clean eating low carb lunch recipesLunchtime can be challenging. Many people skip breakfast and that can cause terrible cravings that lead to bad choices. There is also the added hassle of making a portable lunch at home that you can eat at work. If you plan ahead, you can avoid the temptation of office goodies and nearby restaurants. The goal is to find a lunchtime meal that is healthy, balanced and one that works with the daily goals you’ve created for for weight loss (calorie counts, carb counts, etc).

Here are 15 tasty recipes that you can work into your clean eating meal plan. They are also low in carbs.

Immunity Boosting Green Chicken + Veggie Soup
This is a great, hearty soup with lots of veggies but only 11g of carbs per serving. You can have it for lunch or dinner. (via Clean and Delicious)

Thai Lettuce Wraps
Switching from sandwiches with bread to lettuce wraps is a quick way to drop carbs. These wraps are not only simple to make, but they are full of flavor. Replace the chile paste listed in the recipe with a different type to make it more budget friendly. (via Oxmoor House)

Cocoa Roast Beef & Garlicky Green Beans with Crispy Shallots
Make this recipe for dinner and save the leftovers for a great lunch. (via Clean Eating Magazine)

Chicken and Asparagus Lemon Stir Fry
If you love a good stir fry, this is the meal for you. Just 10 grams of carbs per serving. (via Skinny Taste)

10 Minute “No Chop” Low Carb Chili
Use a high quality beef to make this recipe clean or substitute ground chicken or turkey. (via ibreathehungry)

Tabbouleh with Chicken and Red Pepper
Bulgur is a tasty, nutritious substitute for brown rice that will leave you feeling full. Save money buy using leftover chicken breast or rotisserie chicken. (via Cooking Light)

Red Pepper and Parmesan Tilapia
Pair this recipe with steamed veggies for a great meal. (via Taste of Home)

No Mayo Tuna Salad in Romaine Cups
This is a simple take on traditional tuna salad with lots of flavor. 39.4 grams of protein per serving. (via BuzzFeed)

Butternut Squash Soup with Chipotle Cream
This soup is full of flavor, nutrients and some heat for those who like it spicy. A perfect lunch for a cold day. (via Food Network)

Grilled Chicken Cordon Bleu
A great grilled take on a classic recipe. Pair with salad greens or grilled veggies. (via Food Network)

Layered Asian Salad
This salad is jam packed with crispy veggies and lots of nutrients. (via Diabetic Living Online)

Country-Style Beef & Green Pepper Soup
This soup makes for a great meal in a cup. Use frozen veggies where you can to make the recipe more budget conscious. (via Clean Eating Magazine)

Baja Pork Stir Fry
Lots of lean protein and veggies make this a clean and balanced meal. Only 7.4 grams of carbs per serving. (via Cooking Light)

Pesto Chicken Salad
With just a few staple ingredients you can create a delicious chicken salad. Serve with spinach (or other greens) and cherry tomatoes. (via Real Simple)

Garlic Thyme Squash Noodles
All you need is a spiral slicer for this recipe. You can mix it up by using various sauces on top of the noodles for variety. (via Peace, Love and Low Carb)

January Clean Eating and Low Carb Challenge and DietBet

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2016 January ChallengeEating Clean and Lowering Those Carbs in January!
Join our January Jumpstart DietBet Weight Loss Pool and Lose to Win!
Create Your Own Meal Plan!

January is the time when we commit to new years resolutions and get started with our 2016 goals.  One of the top goals that millions of people set for themselves is losing weight, but they go for quick fix plans instead of doing the work of creating a new lifestyle. Creating a eating plan that you can live with takes time, but it is key to long term success. This month, we are going to kick off our 2016 weight loss journey by eating clean, counting carbs and planning our meals.

You will prep and research Jan 1-10 and begin changing your eating habits by January 11th. Sign up for our email list to receive this month’s tips, recipes and resources.

Click Here to Join Us

What is clean eating? – Clean eating acknowledges that we don’t want to just lose weight, we want to eat food that is healthy. When you eat clean you will be eating more unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals, preservatives, refined sugar, etc. We are talking about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu, soy, whole grains, lots of water, healthy dairy and fresh juice. We will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, refined sugar (white sugar, corn syrup), and foods with chemicals, like dyes and trans fat. You will likely be cooking at lot more food at home, making green smoothies, researching recipes and looking for healthy snacks. Have no fear! We’ve got a Clean Eating Foods List to get you started and a list of resources below.

Learn how to create a eating plan that works for you.

This month we want you to explore how to balance your calories, carbs, protein, fat, sugar and fiber intake. The area we want you to focus on first is carbs.

Step 1  – During the first week of January you will complete this step: Use a food calculator to determine how many calories and nutrients you will be eating each day. Then you will begin tracking your food intake via paper or the website/app of your choice and continue through the end of the month. There is NO one size fits all plan, so you have to do the work and do some research. It will take some time for you to find the right mix of foods…but you have to start somewhere. Take advantage of all the tools and information available.

Step 2 – During the first week of January, you will do your research to find information, articles, books, recipes and meal plans that will help you to plan out your meals for Jan 11-Jan 31st. We all have different needs. YOU have to do the work to find a way of eating that works for you. No Excuses! Pull out those books and seek out information online. You may find free nutrition programs in your area sponsored by hospitals or state/local government agencies. Invest in working with a registered dietitian or nutritionist if you can. We will be sending you lots of information via email this month as well.

Step 3 – Jan 11th-31st – Eat Clean and Lower Your Carbs if You Are Overeating Them.
Eat Clean, Whole Foods 80-100% of the time. Yes, this will leave you some room for cheat meals/snacks, but don’t go overboard. Download our ebook guide to clean eating for more guidance.

Track your carbs with an app, website or paper log so that you don’t overeat. Making carbs 30-45% of your daily calories is a good place to start. (Example: 1400 calories a day x 35% = 490 calories/122.5 grams of carbs a day.) The amount of carbs you eat should be inline with your dietary and medical needs. If you are doing strenuous exercise, you may want to be more on the 40-45% side. If you are vegan or vegetarian, you’ll likely be eating at least 45-50% carbs. Ultimately, you have to decide what works for you by doing your research. (If you have medical issues, like diabetes or are pregnant, follow the guidelines from your doctor. See the health disclaimer below.)

Extra Motivation! Join our DietBet Weight Loss Pool – www.dietbet.com/bwlw

What is DietBet? – DietBet is the social dieting game that lets you win money while losing weight together. You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot and each person weighs-in via photos that include a secret word that you don’t have access to until 48 hours before the start of the contest (this keeps people from submitting old or altered photos). After four weeks there is another photo weigh-in and whoever’s hit their 4% goal is a winner and splits the pot with the other winners. Sign up today.

  • Bet $30 – Lose 4% in 28 Days – Split The Pot
  • Begins January 11th. Weigh-in via photo Jan 9-10th.

dietbet

Clean Eating Resources for this Challenge

Clean Eating Guide E-book

I’ve created a downloadable e-book guide to help you navigate clean eating, “Clean Eating for Wellness and Weight Loss“.  Get your copy today for just $7.99.  It’s also available on Amazon.

Tips:

  • Eat real, whole food, not diet food. Avoid artificial sweeteners.
  • Drink plenty of water. 64oz or more is a good goal.
  • Prep meals 1-2 day in advance or prepare at least 1 meal at home each day.
  • Keep meals simple and keep ingredients to a minimum. The more simple the meals, the easier it will be for you to stay on track with meal prepping and cooking.
  • Don’t buy junk! If you don’t buy it, you will be less likely to eat it.
  • Stop eating at least 2-3 hours before bedtime.
  • If you have to eat at a restaurant, look up the menu online ahead of time for nutrition information.
  • ANY fruits or veggies you like (fresh or frozen). If your goal is to go low carb, stay away from fruits with a high glycemic index/high in sugar.

Leave a comment below and let us know what your weight loss and wellness goals are for 2016.

Photo Accountability – Post photos of your meals, meal prep photos, workout photos and inspirational quotes on Facebook, Instagram and Twitter with the hashtag #BWLWJan

Health Disclaimer: I don’t recommend this challenge or any diet plan/major eating overhaul for women who are pregnant or anyone dealing with chronic illness. Talk with a doctor and/or registered dietitian/nutritionist if you have nutrition questions or want to get a meal plan customized for your health needs. Do not try this challenge without speaking with a doctor, if you have health issues, such as diabetes, high blood pressure, high cholesterol, gallbladder problems, liver problems, pancreas issues, pre-diabetes or digestive disorders. Reducing sugar and carb intake will affect your insulin levels and it’s important that you know how that will affect you. 

19 Clean Eating, Low Carb Breakfast Recipes

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clean eating low carb breakfast recipesWe love Eating Clean here at BWLW, but we know that you may have to tweek your meals for your needs. One of the top areas that has to be addressed is the amount of carbs you’re eating. Carbs are the nutrient that many people get way too much of, compared to protein and fats. Most people will be properly fueled for workouts and day to day living with a daily diet that is 25-40% carbs (depending on a number of unique factors).

Here are 19 Clean Breakfast recipes that you can work into meal plan for some options that are lower in carbs.

Breakfast Thyme Pork Chops with Quick-Cooked Apples
This is a flexible breakfast dish that you could also have for dinner. (via CleanEatingMag)

Fluffy Almond Meal Pancakes
These pancakes are not only low carb, they are also gluten free. You can replace the low carb sweetener in the recipe and use a natural sweetener, like stevia. Just remember to add any additional carbs to your count. (via Low Carb Yum)

Egg Muffins with Ham or Bacon
These savory muffins can be made pretty cheaply with a variety of ingredients. Left over protein or veggies from yesterday’s dinner or lunch are perfect for egg muffins. Make a batch and freeze the extras for later.

Eggs with Herbs
A super simple breakfast of eggs and fresh herbs. (via Real Simple)

Chia Breakfast Bowl
You may have tried chia seeds in your green smoothies. Now, it’s time to check out creamy chia pudding. It’s a great alternative to oatmeal. Adjust the carbs by using low glycemic index fruit. (via Veg Kitchen)

Low Carb Peanut Butter Breakfast Bars
These bars are PERFECT for anyone with a sweet tooth. You can have them at breakfast or for a midday snack. (via The LowCarb Diet)

Kale Berry Mango Green Smoothie
This is one of my go-to morning smoothies. Full healthy carbs, protein and flavor!

Low Carb Egg Wraps
These wraps are a low carb alternative for wheat based wraps. Fill them with veggies, lean meats, peanut butter, etc. (via Ditch the Carbs)

BlackBerry Cheesecake Smoothie
Looking for a low calorie, high protein smoothie that will help tame your sweet tooth?  This one has 261 calories and 30.5 grams of protein.

Turkey Breakfast Sausage
Great, flavorful recipe for making  your own turkey sausage. Replace the low sugar syrup with honey (as noted) to make it clean. (via Dashing Dish)

Ham, Cheese & Mushroom Frittata
Low carb, gluten free and full of flavor. This recipe makes 6 servings, so it’s great for meal prepping. (via ibreatheimhungry)

Garlic Mushroom Spinach Frittata
Savory and full of healthy ingredients, this frittata is low carb and clean.
(via The Gracious Pantry)

Paleo Cinnamon Coconut Breakfast Bowl
This recipe is genius because the secret ingredient is cauliflower. (via theleancleaneatingmachine)

Steak and Eggs with Seared Tomato
You can’t get more straight forward than steak and eggs. (via RealSimple)

Baked Egg in an Avocado
This is a super simple breakfast idea that is full of protein and healthy fat. (via PopSugar)

Whole Wheat Strawberry Banana Protein Muffins
These moist and fluffy muffins are great for anyone with a sweet tooth and full of whole nutrition. (via ifoodreal)

Vegan Tropical Paradise Smoothie
This great vegan smoothie has healthy fats, fiber and only 19 grams of carbs per serving. (via thekitchn)

“World’s Best” Dairy Free Omelette
The secret to this fluffy Omelette is sparkling water. (via thecleandish)

Paleo Oven Omelette
This is a super simple omelette, made with coconut milk. Use the veggies of your choice to mix up the flavors. (via paleoleap)

Resources: Decide on an Eating Plan

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What is your current eating plan? How does it fit with your weight loss and fitness goals? Will you go raw vegan, low carb, paleo, keto, vegetarian, or eat clean? Will you be following a specific book or plan? It can be very confusing and that is why research is important. If you haven’t done your research and embraced an eating plan, it’s time to do that.

decide on an eating plan

My #1 tip for meal planning: Don’t just decide on a daily calorie goal or way of eating (paleo, low carb, etc.)  Set daily goals for carbs, sugar, fat and protein intake as well. Having a goal for calories and nutrients is a more effective way to plan out your meals.

  • Use an online weight loss calculator to help you decide on the numbers that work for you. Here are some helpful calculators: www.webmd.com, www.myfitnesspal.com or www.freedieting.com. I’ve also included some general guidelines below that you can use as a starting point.
  • Please keep in mind that you have to do your own research and work to figure out what works for your needs. Someone with blood sugar issues is not going to eat a high carb diet. Someone with pancreas or gallbladder issues can’t just put an eating plan together without considering how much fat they will be eating. There is no “one size fits all” plan. Here is some additional guidance.

– Protein has 4 calories per gram – A good place to start is eating .7 to 1.2 gram per pound of bodyweight depending on you exercise needs and how much weight training you are doing.
– Carbohydrates have 4 calories per gram – A good starting point is .5 to .9 gram per pound of bodyweight.
– Fat has 9 calories per gram – Start with .3 to .5 gram per pound of bodyweight.
– Break down your calories by percentage. For example, 30% carbs, 40% protein and 30% fats.
– Going Low Carb – Going low carb can be very helpful of fat loss.  We are talking between 50 to 150 grams of carbs per day depending on your needs.

One of the number one reasons people don’t get results, is because they don’t go into weight loss with a clear plan and clear, reasonable goals in mind. When it comes to eating, it’s very easy to get off track, eat too much or eat too little food.  If you haven’t lost weight in the past year, could it be that you didn’t commit to a balanced eating plan and give it time to work? Could it be because you really couldn’t find a way of eating that worked for you? Let’s change that and stop the endless dieting cycle. There are tons of recipes and meal plans online for free to help you get started.

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Articles

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Dec Challenge Week 2 Resources: Feed Your Body, Not Your Emotions

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Goal for Week 2 of our December Challenge (Dec 6-12): Commit to feeding your body, NOT your emotions. If you are dealing with emotional eating, stress eating, overeating or food addiction, get to the REAL root of your issues.

feed your body not your emotions

Have you committed to eating right and exercising but emotions, situations and stress keep derailing your efforts? Are you eating as a response to hunger or as a response to that meeting with your boss, a disagreement with a loved one, boredom or depression? Sometimes food is not the problem, it’s just to tool that we use to soothe and comfort ourselves.  This is one of the reasons why giving up our favorite foods can be so challenging, because are giving up the thing we’ve been medicating our emotions and feelings with.  If this information is ringing true with you, this is the week to find SOLUTIONS and RESOURCES to help you break free from the cycle of emotional eating. This is not something that can be fixed with healthy eating and exercise alone. You have to get to the ROOT of what is causing you to self medicate and seek comfort in food.

The articles, plans and books we’ve indexed below can help you create a strategy to feed your body and not indulge your emotions or addictive behaviors.

Articles:

Plans:

Books: – Invest in your emotional health! There are some great self-help books and guides out there that can help you with emotional eating, binge eating and stress eating.

4 Ways to Avoid Unhealthy Eating Habits at Work

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tips for eating healthy at workThe first step to a healthier lifestyle has to do with what you fuel your body with. It is impossible to be healthy when you eat an unhealthy diet. A healthy diet not only makes you feel better and look better, but also prevents illness, slows aging and increased longevity.

The times when people tend to slip up on their healthy eating habits the most is when they are out of their home and may not have as much control over what is available to eat. These situations often occur when you go out with friends but there is one other place that unhealthy eating habits are common: the workplace.

It is easy to eat an unhealthy diet while at work for a number of different reasons. You may be stressed and thus not feel hungry so you end up snacking on junk food. You are busy and lack in energy, so you consume coffee or energy drinks. You may also fill up on heavily processed lunches in the work cafeteria or restaurants near your job instead of bringing your lunch from home. Have no fear workers of America! There are many ways you can teach yourself to avoid unhealthy workplace diet habits but there are 4 introductory ones you should consider.

  1. Make Your Lunch the Night Before and Bring it to Work

One of the most unhealthy workplace eating habits is actually not eating. Many employees feel stressed, overwhelmed and are just so busy that they often put lunch on the back burner or skip it altogether. Not eating will cause your energy and blood sugar to plummet and your mind to have difficulty focusing.  This can also negatively affect your immune system and eventually cause more stress. Sometimes you might be so busy you honestly just forget to eat. Thankfully, there is one easy fix to these problems: bring your own lunch.

When you have a pre-made lunch you have no excuse to not eat. Bringing your own lunch has so many benefits, including:

  • Total control over portion sizes
  • Foods that are appropriate to the diet/plan you follow
  • Variety and creativity
  • Ensure you consume the nutrients you need to get through the day

The most common excuse for not bringing your own lunch is the lack of time to prepare it. There is no doubt most people rush in the morning before work, especially if they have a family with children. The secret to bringing lunches every day is to prepare them the night before. After dinner put together your lunch for the next day and leave it in the fridge/cabinet. Come morning, just grab your bag and go.  Can’t pre-prep everything in your lunch?  Even prepping some of your workplace meals will save time.

  1. Pack Filling, Energy-Boosting Snacks to Prevent Overeating of Employee-Brought Treats

Snacks aren’t just for kids. Snacking, when you choose proper snacks and eat in moderation, are all part of healthy eating. If you work at an office where employees often bring snacks to share, you diet can really take a beating. (Not to mention the vending machines full of junk food) These employee-brought snacks generally aren’t the healthiest. Cookies, donuts brownies and pastries are often really popular around the holidays and it can be so tempting to partake in excess when a plate of delicious sweets are right there in front of you.

Now, if a coworker brings snacks, you don’t need to avoid it altogether. There is nothing wrong with having one cookie or a small slice of cake every once in a while. The trick to avoiding overeating is a combination of self-control and having your own healthy snacks to eat. Most people crave either something sweet or salty. Be sure you have healthy snacks on hand for whichever one you prefer so indulge the craving is a good way while also giving you an energy boost (things like fruit, nuts, etc).

  1. During Lunch, Move Away From Your Desk to a Different Location

This might seem unusual at first but eating away from your desk is a great way to avoid the unhealthy habit of overeating. Not only is it mentally draining to be at your desk the entire time you’re at work but it also increases the chances of you overeating.

Consider how easy it is to graze on food when you are in front of a TV. Most people would never eat as much as they do if they sat at a table and focused on their food while they ate. The same goes for people at work. A desk can be a very distracting thing, especially since majority of them will have computers. It is very easy to trick yourself into thinking you can eat lunch and do more work. Sounds like a win-win but it rarely happens that way. Instead you will very likely get distracted and eat more than you need to.

  1. Use Your Break Times to Take a Walk

Walking might not seem to have a lot to do with healthy eating but it actually does help prevent unhealthy eating habits. People who overeat at work will generally do so when they have a break. Instead of sitting at their desk they’ll take a visit to the break room for something unhealthy to munch on or will go to a vending machine. This is so easy to do but can be avoided by doing something active during your free time.

Taking a 5-10 minute walk will not only prevent overeating by distraction but will also wake up your body, reducing your temptation to drink another cup of coffee or eat something sweet. If you don’t have the option to leave your office you can still do something active like a quick in-office workout. Doing something active during your break is a win-win situation: you will promote healthier eating habits while also getting in precious exercise.

The workplace doesn’t have to be a diet danger zone. Eating healthy is more important than every when you work as it will directly impact your productivity by increasing your energy naturally and helping you focus. Implement one of these 4 tips your next work day and see the difference it can make in just a week’s time.

5 Tips for Avoiding Holiday Weight Gain

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holiday weight gain tips
For many people, the holiday season is the high point of their year. However, some people tend to dread the thought of holidays coming because they more likely to gain some weight during the holidays. Not giving in to the temptation of limitless wining and dining during the holiday season can require a tremendous amount of willpower. Since holidays offer a large number of opportunities for overeating and indulging in high calorie foods, we often forgo the sensible routines and dive in. It can seem like an endless celebration with lots of desserts, lunches with delicious food and great company, afternoon naps on days off, huge family dinners and lots of wine and spirits.

The overindulgence of food will certainly provoke weight gain and can take a toll on your body as well (high sodium, high sugar foods). Fortunately, it is possible to avoid holiday weight gain and still enjoy yourself during holidays. That’s key, because no one should feel deprived during this time.

Here are some tips to help you avoid holiday weight gain:

Have a bite before you arrive at the party

Yes, you will want to partake in the holiday meals and treats as part of the festivities, but if you have a little snack or small meal before the actual lunch/dinner/get-together, you will likely eat significantly less food. With a half-filled stomach, you are more likely to resist the temptation of overeating easier and be able to focus on conversation and general socializing more so than just food.  If you forgot to have a snack before the big meal, you can always have two or three cups of water before you begin eating and that will help curb your appetite as well.

Focus on more than just food

Explore all of the other fun activities you can do at the holiday party or family gathering besides eating and drinking. It’s a social event, likely filled with people you don’t see as often as you’d like to. Have a conversation with everyone and get caught up. Watch others as they engage. Organize activities or games, play with children, or put on some music and dance.  Not only will it strengthen your connection to your friends or family members, but it will divert your mind from all the food and help you prevent eating too much.

Pace yourself

Some people try to control their intake of food by limiting the time they spend eating each meal, but this doesn’t necessarily work all of the time. Eating your meal in a hurry is not the best way to go, especially in terms of your digestion. It is much more prudent to pace yourself and stay longer at the table. Concentrate on eating slower and chewing your food more. Pause after each bite and really enjoy the taste of the food, savoring the meal slowly one bite at a time. Another option is taking a sip of water after every bite, as this will slow your pace down and help fill you up a little bit quicker. Eating is very much a habit. You get used to a certain pace and just go through with it automatically. If you take your time and concentrate on slowing down, you’ll feel more in control and the moment you begin to feel full, it’s time to stop eating. You may even want to try stopping when you feel 90% full. With time, this tip can help you retain your brain about savoring your meals and you’ll feel more satisfied.

Commit to regular exercise

We all know that it is quite helpful to implement some sort of regular exercise in your life, especially when it comes to weight loss. Whether it’s walking, yoga in the morning or a full gym training session, exercise keeps will help your body burn those extra calories during the holidays. It may also help curb your appetite and cause you to reach for healthier foods. You may quite busy during the holidays and lots of things may be competing for your time, but don’t abandon your workouts.

Count your calories

There are lots of mobile apps that will help you count calories so that you can do your best at staying under your maximum amount of caloric intake per day. Simply log in the foods you are eating into the app and it will keep track and tally them up for you. Many times people don’t realize just how much they are eating during the holidays with plenty of snacks and good food around. This is an excellent way to monitor how much you’re eating and can help you avoid holiday weight gain. Recording your calories does take that extra step, but it’s worth it.

Eating more during the holiday seasons may seem inevitable, but if you go into the holidays with a plan, you’re more apt to avoid holiday weight gain. If you incorporate these tips, you will likely stay on track with your weight loss goals or at least stay at your current weight. If you find yourself healthier, leaner, and in a better condition after the holidays, that is a major accomplishment. Don’t take a 2 month break in Nov and Dec. Your weight loss and lifestyle goals are still important. Make a commitment today to spend your holidays eating healthy and avoiding weight gain.

Nov Challenge Week 3 – Clean Eating Resources and Recipes

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eat clean for 21 daysWe are in Week 3 of our Clean Eating Challenge! Below you’ll find this week’s list of resources, recipes and tips for making clean eating a lifestyle and not just temporary change.

Here are some of the testimonies we’ve heard from participants who are seeing results;

  • “Things are going good. I lost five more pounds.” – Kimberly S.
  • “According to my WW records I lost 3 pounds.” – Drellar A.
  • “I’m down 1.5 and it has been challenging, but I just keep moving! Come on ladies, we can do it!” – Dawn H.
  • “I’m down 2.5 pounds.” – Tina M. 

Also, the participants in our November DietBet have lost 310 pounds combined so far.

If you haven’t given your all or made the decision to clean up your eating habits, the holidays are the perfect time to start. Why? The average overweight or obese person gains up to five pounds over the holidays. If you’ve already been eating in a way that causes you to gain weight, add 4-5 more pounds to that scenario and you could see significant weight gain.

“People tend to gain weight — about one to two pounds on average, according to several studies. So holiday weight gain may not be as dramatic as it sounds.  Before giving yourself license to eat whatever you want this week, do the math: One or two pounds a year can add up quickly.

And that one to two pounds is likely only if you’re a person with a normal body mass index. If you’re overweight or obese, the weight gained is more likely to increase — up to five pounds.” – CNN.com

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Lifestyle Change

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Affiliate links are included for the books/magazines. We receive compensation when purchases are made via our links.

Moderation and Portion Control: The Art of Balance

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portion controlOften, we consider a portion to be whatever seems reasonable to us personally, or whatever is arbitrarily placed in a package.

We tend to define moderation as what we perceive to be an occasional treat or indulgence.

But how conducive are those self-created concepts to weight loss and weight maintenance?

Although the majority of Americans tend to answer on surveys that they practice portion control and eat in moderation, 2 in 3 Americans are overweight or obese. There seems to be a disconnect between portion control, moderation, and what it is we’re truly practicing in our daily lives.

We must consider what portion control truly is, and what moderation truly is in order to practice these “eating arts” appropriately; in doing so, we may create a path towards a healthy body weight and healthy relationship with food.

In a manner conducive to the maintenance of a healthy body weight, “portion control” refers to the serving of foods and beverages in portions appropriate to one’s individual caloric needs. An average chicken breast may range anywhere from 4 to 12 oz, with calories inflating with each additional oz. You can’t just cook one and assume that it’s a reasonable portion. We tend to assume that the calories in healthy foods don’t matter, but they do. When you are trying to fuel your workouts, create a calorie deficit and lose weight, calories matter and what your calories are made of (carbs, fats, protein) matters too.

To serve yourself a proper portion, you must consider how many calories you need, and how many calories you’ve already consumed (or plan to consume) throughout the day. This is why loose structure helps: you don’t need to plan for every single calorie, but having a simple meal structure/plan can help you look into the future and serve yourself appropriately in the moment.

Portion control can be a shocking exercise at first: it is mind-boggling how many calories our typical servings and favorite foods can contain, so be patient. Understand that, at first, your body may feel less satisfied with smaller portions, but in time, your body will adapt to feel full on less.

The best method to practice in terms of overall health and weight maintenance is a volumetric-style eating approach: fill your plate with low-Calorie vegetables (prepared without oil, dressing, or additional fats) to round out your meal and aid in your sense of satiety. Come up with a split that works for you, for example 30% carb, 30% fat and 40% protein. I also suggest that you buy a food scale and take some time weighing out portions so that you get familiar with what 400 calories of chicken looks like or 100 calories of carrots.

Moderation, a lovely concept, is yet another “eating art” that tends to go astray, with the influx of calories ultimately preventing our losses on the scale.

Moderation implies that we eat a healthy diet and consume “junk food” or “treats” in moderation.

However, many of us practice a so-so, somewhat committed diet and then splurge on even more high-calorie extras in what we believe to be the practice of moderation.

True moderation implies that we consume a mix of foods that are both healthy for (vegetables, dairy, fruit, lean meats, whole grains, healthy fats) and unhealthy for (candy, desserts, junk foods) our bodies, but always in a way that is calorically appropriate. That means that we make the extra, unhealthy food fit into our calorie and nutrient goals. In this manner, we are able to healthfully incorporate those less healthy foods without totally jeopardizing our physical (and often mental health) through detrimental numbers on the scale because of balance.

However, it’s important to understand that our eating habits aren’t just about weight loss, but also health. We have to really consider how unhealthy food is affecting our overall health. There is nothing wrong with cutting a lot of it out in an effort to achieve greater wellness.

Although it can be tempting to over-eat and over consume calories in a blur of what we consider to be fun, social eating and “moderation”, remember that these patterns are ultimately ones that may leach into our health, not just physically, but also emotionally. For those who suffer from self control issues around food and stress eating, moderation and portion control is a big problem. Binge eating disorders and emotive eating are more prevalent than ever, so it’s important to consider how our food habits and perceptions impact both our physical and mental health.

Moderation and Portion Control: A Beginner’s Guide

  • Make a two-column list of foods: one column with foods that will aid your body, and one column with those foods that aid your eating experience: do you need more broccoli, but desire chocolate peanut butter cups? Then both make the list, albeit in separate columns. You now have, at a glance, your personal eater’s guide.
  • Now, write the number of Calories you need to reach and maintain your goal weight at the top of those columns. (Need help coming up with that number? Check out the calculators at freedieting.com and myfitnesspal.com)
  • Now it’s time for number crunching: research the Calories of various foods and their serving sizes. Aim for no more than 300-500 Calories of foods from the “treat”/unhealthy indulgences column each day.
  • Create a list of the foods you plan to eat most often. Try a 10/10/10 approach with 10 breakfast ideas, 10 lunch ideas and 10 dinner ideas. Use these to create a 14-30 day meal plan. Write it all out and add in snacks and cheat meals.  Focus on your daily calorie and nutrient goals.  By doing this you will see that healthy, balanced eating is possible for you.
  • Don’t worry about always counting the calories in non-starchy vegetables (think green veggies like greens, broccoli, lettuce, etc), but calories from starchy veggies (yams, sweet potatoes, russet potatoes, corn, peas) do need to be counted for their higher Caloric content. Non-starchy veggies will be your plate-fillers: they are the foods that will promote health and weight maintenance, filling you up without packing on pounds. Ultimately, these food help you maintain- at last- balance!

The Main Reason Why Smoothies Can Help With Weight Loss

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smoothie reasonsThe number one reason you should drink smoothies: They are an easy way to add more nutrients to your daily diet; Vitamins, Antioxidants, Potassium, Fiber, etc. By and large, Americans eat too much processed food that has very little nutritional value.  When we talk about weight loss, we always stress balanced, healthy eating and eating food with lots of nutritional value is key for a balanced diet.

“Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, vitamin C, vitamin E, and vitamin A.(2) More than 80 percent of Americans are running low on vitamin D.(3)  And 9 out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels (for more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution). So, what happened? Why are we so undernourished? Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours, and trans fats–are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient.” – drhyman.com

One way to help your body to receive plenty of amazing nutrients is to introduce regular, homemade smoothies into your diet. Smoothies are becoming more and more popular as may high-tech blenders, like the Nurtibullet, have come into the market at affordable prices. Just think about how many healthy things you can throw into a blender and drink: Fresh or frozen fruit, greek yogurt, chia seeds, flax seeds, natural protein powder, vegetables, greens, stevia, nuts, honey and so much more! There’s really not many restrictions when it comes to blending natural, wholesome ingredients and smoothies certainly satisfy your body with a balanced amount of nutrients.

Digestion and smoothies

When you eat more fiber-rich food that your body recognizes as food, your body will reap the benefits. Smoothies can be prepared easily and your digestive system can digest them easily. We all see commercials about eating more fiber and being “regular” but you don’t have to buy the supplements in these ads. You can help your digestive system by eating more whole foods.

Meal Replacement

It might take you five or ten minutes to prepare a smoothie from start to finish and that smoothie can pack as many nutrients as a regular meal! You can get your much-needed fruits, vegetables, protein, and good types of fat all in one delicious drink at less calories than you might think! Make sure that you include protein and fats in your meal replacement smoothies for balance. Natural protein powder, nuts, avocados and coconut oil are my favorite sources.  (More on meal replacement smoothies)

Avoid bottled smoothies in stores

It’s best to avoid shop purchased smoothies, as these often contain added sugars and condensed fruit juices (read the label). By making your own smoothies you will have complete control over what foods you eat and therefore you can have your meals with the confidence that you are eating in accordance with your goals.

Water, almond milk, coconut milk or freshly made juice can be a great base. Greek yogurt or natural protein powder can be added for protein. To your base, add fruits like bananas, berries, grapes, mango, strawberries, and lemon juice. Don’t forget to include vegetables like kale, spinach, avocado, carrots, cucumber and shredded cabbage. Many people add oats, nuts and seeds into their smoothies for added fiber.

All you need is a blender

The best way to start making smoothies is to get a blender and start experimenting. You don’t need a special, expensive blender. As long as it can crush ice, you are all set. The Nutribullet has had wonderful success in the past few years. It is small, easy to manage, and you can simply whip up your smoothie and drink it from the container you made it in. You can make up your smoothies in the morning and save one or two to drink during the day. It’s best to drink them just after making them, but if you cannot, it’s alright to put them in the refrigerator until later, up to 24 hours.  For long, I suggest you freeze your smoothie and eat it as a frozen treat.

A highly nutritious breakfast smoothie is a wonderful way to start your morning. Once you get into the habit of making these, you’ll be set every morning nutrition-wise if you choose. This is great when you are pressed for time in the morning. Here is a great morning smoothie recipe that is power-packed with essential vitamins and minerals to give you a great boost and help with any weight reduction plan you have.

Simple Breakfast Smoothie

  • 1 banana (freeze the other half in a sandwich bag)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup water
  • 2 TBS flax seeds or chia seeds
  • 1 teaspoon ground cinnamon
  • 1 cups ice cubes

Simply mix these together and enjoy! Regarding the consistency, you’ll get a feel for how much ice you need or don’t need as you go along. If your fruit is frozen, you may not need as much ice.  You can also add other things like kale, oats, cocoa powder, coconut oil, apple cider vinegar and more to the recipes you find to fit your taste.

It can also be quite fun to try out different types of smoothies and decide which ones you like the best. Consider a green smoothie in the morning and perhaps a small fruity smoothie after dinner for snack. For recipes, check out sites like Pinterest or purchase a smoothie recipe book that is geared for those wanting to shed a few pounds.

Note: If you have any digestive issues that would hinder you from eating certain fruits and veggies, smoothies may not be for you. If you have blood sugar related ailments, like diabetes, fruit smoothies are likely not the best choice. Check with your doctor for options in terms of food combinations and low glycemic index fruits.

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