The challenges of eating healthy at work
Staying on track can be a challenge when you are working long hours or constantly on the move. Here are some articles focusing on your health, what you eat and work.
Millions of Americans skip lunch to work (Don’t do that!)
metabolic balance Monday Recipe - Asian Chicken Salad
1 serving chicken breast
1 tbsp fish sauce (substitute vegetable broth to stay on plan)
zest and juice ½ lime (about 1 tbsp but this will be counted as your fruit for the meal)
100 serving vegetables - mixed salad leaves, roughly chopped red onion and sliced cucumber
large handful coriander, roughly chopped
½ chilli, deseeded and thinly sliced
Cook chicken on the stovetop until no longer pink. Remove from heat and then shred into small pieces and set aside.
Stir together fish sauce, lime zest and juice. (This is your dressing).
Place the coriander on top of the salad and then add the chicken, onions, chilli and cucumber.
If you are taking the salad to work, place the dressing in a separate container and mix into the salad before eating. To stay strictly on plan substitute vegetable broth for the fish sauce or omit the dressing altogether and just add a bit of vinegar and olive oil.
Note: The lime will be considered a fruit and you will not be able to have another fruit and the fish sauce is technically a second protein.
metabolic balance Monday Recipe - Grilled Sea Bream
We talked about rebalancing last week and this week we want you to take on the challenge. To stay away from oil, how about grilling your fish and vegetables.
Here is how to do that:
1. Wash each fish portion under cool water and make sure that all the scales have been removed. Pat the fish dry with a paper towel.
2. Add seasoning to the fish. We are not oiling the fish so you will need to wrap the fish in some tinfoil or place it in a special fish grilling basket like this:
3. Place your fish on a hot grill.
4. Cook the fish until the meat is milky white. if your fish portion is small, it will only take a few minutes per side.
5. Remove from the grill and add place it on top of your salad and serve with a portion of rye bread.
Note: Do not use lemon on the fish unless you want that to be your fruit portion for the meal.
fish grill basket photo
The Cost of Extreme Obesity: 6.5 – 13.7 Years
Extremely obese adults reduce their life span by up to 14 years because they have increased risk of cancer, diabetes, heart disease, kidney and liver diseases, and stroke, according to a U.S. Study, published earlier this week in PLOS Medicine. These findings are based on the analysis of data from 20 large studies of people from the United States, Sweden and Australia.
Lead author Cari Kitahara from the U.S. National Cancer Institute said in a statement:
"While once a relatively uncommon condition, the prevalence of class III, or extreme, obesity is on the rise. In the United States, for example, 6 percent of adults are now classified as extremely obese. Prior to our study, little had been known about the risk of premature death associated with extreme obesity. We found that the death rates in severely obese adults were about 2.5 times higher than in adults in the normal weight range."
Kitahara’s team found that severely obese people were cutting their lives short by 6.5 to 13.7 years when compared with normal-weight people. That’s similar to the toll taken by smoking, she said. According to the researchers these results highlight the need to develop more effective interventions to combat the growing public health problem of extreme obesity.
More effective intervention might not be enough, though, and it may be time to seriously consider regulatory initiatives that reduce the excessive consumption of unhealthy foods - like the Public Health Cigarette Smoking Act from 1970, which was designed to limit the practice of smoking.
metabolic balance Monday Recipe - Green Smoothie
What if you don’t feel like eating your salad? Try drinking it. Sometimes the solution is so simple. If you are up for drinking your vegetables try the following:
lettuce (cut into small pieces)
Avocado (peeled and the pit removed)
Apple (quartered with seeds removed. Keep the skin)
All the vegetables should equal one metabolic balance serving of vegetables. They do not have to be the ones above. Once you have established which vegetables you are going to use head over to your blender and toss them in with your apple.
Slowly add water until the vegetable and apple mixture is a consistency that you can drink. Pour the mixture into a glass and drink it immediately.
Drink immediately or it will turn brown.
Note: You can still eat your bread and a protein with this meal.
Happy July 4th …
… what are you going to eat tomorrow?
After a day of celebrating, it’s very beneficial to immediately get back into healthy eating habits. Strictly adhering to a healthy diet for a while afterwards allows our bodies to recover from the typical overindulgence of comfort foods during holiday celebrations.
This infographic shows foods that help you to stay healthy - keep them in mind when you’re thinking about what to eat.
Happy 4th of July!
More Healthy July 4th Ideas
We love celebrating with food over the holidays and July 4th is no exception. If you are planning to celebrate, you don’t have to avoid what’s on the menu. Here are two suggestions from Sylvia’s blog post to help you get through the holiday.
- Don’t use any ready made sauces, chutneys, mustards etc. which may throw you off track. Many have additives, sugars, fillers, starches, unhealthy fats and other undesirable ingredients which may impact your body in a negative way.
- If you are going to eat BBQ, you can make your own marinade or BBQ sauce. If you are going to a friend’s house, you can bring your own sauce or ask them to cook a piece of meat for you without a sauce/marinade but with plenty of herbs and spices rubbed in.
If you like watermelon, here is a link to some information about this tasty fruit.
Make Your July 4th Picnic Healthy!
To get some ideas of what to make just look at this eye candy and then adapt it to your metabolic balance recipe. (No fruit salads!)
Eating healthy does not mean you have to stretch your budget
Tips to keep the cost of eating healthy from breaking your budget.
Cook with Friends and share the cost of meals.
The Cost of Eating Organic on a Budget