Wondering how to change up your recipes so you can lose weight and get your blood test results back to a safe range? Read on for fresh ideas on healthy recipe makeovers and where to start.
Eating healthily does not have to be as complicated as people make it out to be. Weight loss can happen while still enjoying your favorite recipes. This is accomplished in a variety of ways.
- You can modify how much you eat by following the portion guide on the back of the product.
- You can reduce how much and how often you indulge in those “often delicious yet less desirable” foods, while increasing your intake of healthy foods that are just as flavorful but not as common.
- And you can modify ingredients that you add to your favorite classic recipes to make them more nutritious and weight-loss friendly, yet still satisfying.
- With a little help from a health coach and some input from your dietitian or nutrition counselor, you can relearn cooking and eating so that you won't stay stuck on restrictive diets or constantly be running out for recipe ingredients just to stay on program.
Instead, say hello to a new way of eating that will result in weight loss, reduced body fat, improved health, more confidence, and tons more energy.
- When paired with a sensible and consistent exercise routine, your new way of eating can also result in a healthier, fitter, and stronger body.
The Mainstays of Good Nutrition
Healthy eating and dieting trends come and go. But the basic nutrition that your body needs won't change no matter what the fad diets are preaching. Yes, there are different ways to prepare food. You'll find endless possibilities as you explore a wide variety of cuisines and cooking methods from all over the world. But when you think about all the different great recipes to try and meals to be enjoyed, there is one consistent fact that remains.
A good meal is a balanced meal, and a balanced meal is a healthy meal.
No matter what the menu, the plan to target your nutritional needs will always be to create a balanced and colorful plate.
Here's a simple list of essential ingredient types to include with every healthy meal:
- Protein
- Carbohydrates
- Fat
Let's get into the finer points of each of those.
Weight Loss and Protein
Wondering about protein as part of your healthy eating plan? Our muscles need protein to function properly and to generate new cells. That means not just the muscles that you use to move your body, but also your busy, always-on brain, and the heart muscle which pumps life into your limbs.
When our nervous system gets stressed, our body craves protein. In fact, after a stressful or challenging encounter, even if we think we need carbs or sweets, what our body really wants, and needs is protein. So, if food cravings are hitting hard, don't just sit there starving. Find a source of healthy protein and get to snacking. You don't need a lot of protein to curb hunger pangs.
But you do need good quality protein that delivers nutrition.
When we think of protein, we think of meat first. What do you picture when you see the word protein? Chicken? Beef? Protein goes far beyond the traditional American menu that you may be used to consuming. In fact, if you look at world cuisine you will see that there are endless possibilities for getting your daily protein intake.
Fun Fact: some people in Thailand eat bugs for dinner… but let's leave that one alone for now.
Common sources of protein that you may or may not be aware of include:
- Chicken, fish, pork, turkey, and game meats such as wild foul, rabbit, and venison.
- Vegetarians get protein by way of eggs and dairy products as well as legumes and beans.
- Vegans take their protein from nuts, beans and legumes, and some lesser-known veggies and grains that deliver protein, like oats and broccoli.
- Soy protein is a particularly versatile form of sustenance that is often hidden in prepared vegetarian foods such as veggie burgers. In fact, anything that's billed as a vegan or vegetarian meat substitute is based on soy protein.
- At its most basic you'll find soy protein in edamame or simple soybeans. Tofu is a form of protein made by sprouting edamame beans and then soaking them in a process that separates the bean curd which can then form into shapes to use in recipes.
- Edamame makes a healthy, crunchy snack.
You can make veggie burgers at home and play with different protein sources.
Blend up your favorite beans, nuts, brown rice, aromatics like onion, herbs, and seasonings. Dip in egg, coat in whole grain breadcrumbs or almond flour, and lightly fry in olive oil or spray with olive oil cooking spray and bake. Or try my hubby's delicious garden burger recipe by clicking here.
In our next post, we will discuss how carbohydrates can play a part in successful weight loss.
Why is it so Hard to Lose Weight?
Recipe Makeovers – The Importance of Carbs and Fat
