New WEEK – Let’s Eat Better! Food Plan & Helpful Tips

I was asked today about “why would I limit the amount of veggies”?  Thank you Emily!  You need everything in moderation.  So, keep in mind, eyeball your portions.  And calories are calories: 

One Serving of:  Lean Protein / Should Fit In:  The Palm of your hand

One Serving of:  Leafy Greens / Should Fit In:  The Palms of your two open hands

One Serving of:  Denser Vegetables (eg., beets, brussels sprouts) / Should Fit In:  One Open Hand

One Serving of:  Whole Grains / Should Fit In:  One Cupped Hand

Another question was “what are the healthiest nuts”?  First, all nuts are rich in vitamin E, magnesium, protein, and fiber, but these picks go beyond that.  Alternate the types you eat to get the maximum benefits:

gPistachios – 49 nuts / 158 calories / 13g fat / 3g fiber

Almonds – 23 nuts / 163 calories / 14g fat / 4g fiber

Hazelnuts – 21 nuts / 178 calories / 17g fat / 3g fiber

Walnuts – 14 halves / 185 calories / 18g fat / 2g fiber

Brazil Nuts – 6 nuts / 186 calories / 19g fat / 2g fiber

Last question: “can you give us an idea of what “Carrie” eat’s for the week”?  Thank you Joy!  Yes!

Tonight I prepared for the week- grilled chicken, boiled a dozen egges, stocked up on berries, more fruit, veggies, frozen shrimp (thaw), chocolate milk (fat free), all natural peanut butter (crunchy), gluten free rice cakes.

Each day: every morning, I will have 2 gluten free rice cakes, with 1 tbsp of all natural peanut butter.   Mid-morning: I will have either a handful of berries and a hard boiled egg OR an apple and a hardboiled egg.  Lunch – one of these dishes: I will have 6 pieces of sushami and 1/2 of avocado, chicken caesar (hold the dressing, add vinegar and spicy mustard), veggies and protein.  Mid-afternoon snack: green tea (nothing in it), popcorn, handful of nuts, banana, grapes, 1/2 of already peeled edamame, one or two of those snacks.  Dinner:  Big salad with whatever I’m in the mood for / tonight was, spinach, tomatoes, 1/2 avocado, blueberries, cucumber, carrots, mushrooms, asparagus, and 6oz’s of chicken with a large glass of chocolate milk.  Need my chocolate fix.  Dessert: will have 3 peppermint patties (small ones – 150 calories)!

I’ll continue to update you this week with my eating plan.  But, my advice is: half the battle is having the GOOD for you foods in the fridge, ready to eat!  So, take a few minutes and prepare.  You will feel so much better!

Try to keep your calorie intake to: 1,200 – 1,800 calories.  If you’re not working out then: 1,200 – 1,500 calories per day.  You will feel satisfied each day if you jump-start with breakfast and continue to eat small meals through out! 

Tomorrow – I will give you advice on how much sugar should you consume each day and what king!  Stay tuned!