This document provides tips and strategies for healthy eating on the go, grocery shopping, and meal planning. It discusses the benefits of eating a balanced diet of carbs, protein, and fat through 5-6 small meals per day. When eating on the go or traveling, it recommends packing snacks and meals, eating every 2-4 hours, and staying hydrated. For grocery shopping, it advises having a plan and list, starting with household items and working through aisles to milk/meat and produce. Meal planning strategies include planning 3 meals and 2 snacks for the week and batch cooking to make meals easy.
The Top Healthy Food Trends for 2016 from industry veteran Mareya IbrahimMareya Ibrahim
The Top 8 Healthy Food Trends for 2016 - Attract Customers and Drive Profits
Savvy customers are looking for new, exciting food trends. From the next ‘It’ Veggie and Superfood to Brinner and Globowls, I'm dishing out the Top 2016 Healthy Food trends to helps businesses like yours create exciting, ahead-of-the-curve menu and product offerings to drive profit and new customers.
Join me, Mareya Ibrahim aka The Fit Foodie for a FREE, power-packed webinar that will get you geared up for what's to come in the year ahead so you can stay ahead of the fork in the road.
Bringing Families Back to the Table - A Family Food WorkshopMareya Ibrahim
Never before have we faced such a tremendous epidemic, and I'm not talking about childhood obesity, diabetes or the other diseases plaguing the news. It's about depression, families coming apart and so many problems with behavior that are now becoming a 'normal' part of society.
We can make a difference by prioritizing food and the family around the table, understanding nutrient needs and how to best feed ourselves with the help of chef and nutritionist Mareya Ibrahim, The Fit Foodie of www.eatcleaner.com
The Top Healthy Food Trends for 2016 from industry veteran Mareya IbrahimMareya Ibrahim
The Top 8 Healthy Food Trends for 2016 - Attract Customers and Drive Profits
Savvy customers are looking for new, exciting food trends. From the next ‘It’ Veggie and Superfood to Brinner and Globowls, I'm dishing out the Top 2016 Healthy Food trends to helps businesses like yours create exciting, ahead-of-the-curve menu and product offerings to drive profit and new customers.
Join me, Mareya Ibrahim aka The Fit Foodie for a FREE, power-packed webinar that will get you geared up for what's to come in the year ahead so you can stay ahead of the fork in the road.
Bringing Families Back to the Table - A Family Food WorkshopMareya Ibrahim
Never before have we faced such a tremendous epidemic, and I'm not talking about childhood obesity, diabetes or the other diseases plaguing the news. It's about depression, families coming apart and so many problems with behavior that are now becoming a 'normal' part of society.
We can make a difference by prioritizing food and the family around the table, understanding nutrient needs and how to best feed ourselves with the help of chef and nutritionist Mareya Ibrahim, The Fit Foodie of www.eatcleaner.com
MAA! MAA!
IT’S YOU
YOU HAVE TO HELP YOUR CHILD TO GROW
TO DEVELOPE THE TASTE TO EAT THE RIGHT
FOOD: REAL FOOD / NATURAL FOOD / SUPPLIMENTERY FOOD
TO GUIDE YOUR CHILD WHAT IS RIGHT & WRONG FOR THEM
YOU ARE SOLELY RESPONSIBLE FOR
YOUR CHILD’S NUTRITIONAL REQUIRMENT
You want to lose weight quickly. There are plenty of diets that work to shed pounds rapidly but affect your body. Here you will find best tips to lose weight naturally from weight loss specialist Vienna.
https://www.drsheebaasad.com/treatments/weight-loss/
Ayurveda Body Type Diet| Balancing Vata Pitta Kafa| LifestyleDrSeemaGupta3
you must have known about your body type with respect to doshas with the help of characters mentioned thereof each dosha type. Let’s discuss Ayurveda Body Type Diet Balancing Vata Pitta Kafa
MAA! MAA!
IT’S YOU
YOU HAVE TO HELP YOUR CHILD TO GROW
TO DEVELOPE THE TASTE TO EAT THE RIGHT
FOOD: REAL FOOD / NATURAL FOOD / SUPPLIMENTERY FOOD
TO GUIDE YOUR CHILD WHAT IS RIGHT & WRONG FOR THEM
YOU ARE SOLELY RESPONSIBLE FOR
YOUR CHILD’S NUTRITIONAL REQUIRMENT
You want to lose weight quickly. There are plenty of diets that work to shed pounds rapidly but affect your body. Here you will find best tips to lose weight naturally from weight loss specialist Vienna.
https://www.drsheebaasad.com/treatments/weight-loss/
Ayurveda Body Type Diet| Balancing Vata Pitta Kafa| LifestyleDrSeemaGupta3
you must have known about your body type with respect to doshas with the help of characters mentioned thereof each dosha type. Let’s discuss Ayurveda Body Type Diet Balancing Vata Pitta Kafa
With the advent of increased urbanization of our downtowns, retail grocers and developers have responded to the opportunity with “the urban grocery store.”
Design Master's Thesis: Designing for the Grocery Storescalandro
The thesis documentation is a detailed explanation of my thesis design process. It describes the research methods I used, the questions asked, and the findings discovered along the way. It also includes images of the process, the prototypes I created, and my reflection on the project as a whole.
A project for a design studio in my junior year of undergrad. The project started with researching how people transport goods home from the grocery store. Rather than focus on the automobile, I investigated the opportunity of designing a product to make it easier to transport goods by bicycle.
The finished product is a messenger style bag that functions as a shopping bag in store, then clips onto the top tube of a road bike for transportation. The bag rides in between your legs comfortably and holds about a 1/2 gallon of milk, 2 boxes of dry goods, and 6 eggs with room for some fruit or small snacks.
Holiday cooking and coping with diabetesSummit Health
You can still enjoy holiday desserts while on a modified diet! This program will offer a presentation by Margaret Eckler, RD, Certified Diabetes Educator on how to effectively manage your diabetes during the holidays. Recipes, samples and taste testing will be provided.
Practically Vegan: How To Go Vegan Affordably and ConvenientlyKimberly Steele
You already know why you should go vegan: this presentation is about HOW to go vegan. What to expect, what vitamins you need, what your food pyramid should look like, how to replace cheese, and ideas for quick meals.
A presentation for New Directions: Adult Learning at North Eastern University. The presentation is part one of four on the topic of nutrition for endurance athletes.
The holidays can be a difficult time to control your weight due to social events, stress, busy schedules and the availability of unhealthy foods. In this webinar you'll learn simple strategies for managing hunger, keeping cravings under control and handling stress. There are a handful of recipes at the end for you to enjoy!
*Audio that goes with this presentation here: http://traffic.libsyn.com/jasonlipoff/DR0000_0017.wav
This is a SUPER brief slide presentation on meal prepping. This is intended for the BEGINNER meal prepper; someone who has no prior experience with proper food selection, time management and clean eating principles.
I created this slide presentation in about 30 minutes, while laying sofa-bound after a pinched nerve in my lower back decided to shake hands with my mobility...(hopefully I'll feel better in a few days! haha) But on a serious note, my wife and I are hosting a 5 day meal prep group on Facebook; Even though we provided a complete meal guide, recipes and grocery list, there were several men and women who expressed concern and felt overwhelmed.
So, this presentation allows ANYONE to take a deep breathe in and out, start from scratch, step by step, as slow as you want it, what to focus on, and how to make it as easy as possible from Day 1. There is an audio that goes along with this presentation. I will add the link shortly.
If you would like to be a participant in one of our COMPLIMENTARY support groups, send me a private message here on LinkedIn or text me at 847-502-7574.
Thanks!
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Triangles of Neck and Clinical Correlation by Dr. RIG.pptx
Eating on the Go and Navigating the Grocery Store
1. Eating on the Go and Navigating
the Grocery
Becky Nichols RD LD
Active Sports Club
2. Healthy Eating
• Eating a balanced diet of carbs, protein and fat
• Eating 5-6 small meals per day and every 2-4
hours
• Eating enough and staying hydrated
3. Clean eating
• Focusing on the quality of the food you are
putting in to your body
• More of a mind, body, environmental
connection
4. Mindful eating
• Conscious eating; staying in the moment to
really taste and appreciate our food
• Has many benefits
5. Eating on the go
• We are all busy
• Quick tips:
– 5-6 small meals per day
eating every 2-4 hours
– Pack snacks; in fact pack
everything
– PLAN
6. Business travel
• 5-6 small meals per day eating every 2-4 hours
• Eat before you leave
• Grab snacks
• Stay hydrated
• Buy snacks
• Search out restaurants
7. Busy day
• PACK EVERYTHING!!!
• Time to dig in to your
stash
• Hydration
8. Vacation
• It’s Vacation go all out right….?
• Everything in moderation including
moderation
• Stick to a normal pattern
• Hydration
10. Planning
• Got to do it!
• Once you learn it
becomes habit and
second nature
11. Recipe finding
• Sound good and are healthy and clean
• Blogs, magazines/online, food network/online
12. Quick meal planning tips
• 3 meals and 2 snacks
per day
• Make it easy on
yourself
• Batch cook, pre-
prepare, make it easy!
13. Meal Planning
Day of
the week
Meal
Breakfast Snack Lunch Snack Dinner
Monday Waffle and
eggs
Fruit and pb Quinoa
salad
Lara Bar Chicken
tacos
Tuesday Med
casserole
Wednesday Chicken
Tacos
Thursday Med
casserole
Friday Go out
Saturday Go out
Sunday Fish and
veggies
14. Grocery store planning
• Eggs x 2 Meals:
• Oatmeal - Chicken tacos
• Coffee - Meatloaf
• Chicken x 2lbs
• Ground bison x 1lb Snacks:
• Bell pepper - Lara Bars
• Spinach - fruit and PB
15. How to tackle the Grocery Store
• Don’t go hungry!
• Have a plan and stick to the plan
• Strategically go through
each section
22. Householditems Milk, Meat and Cheese
Boxed, canned,
frozen, aisle items
Produce
Start
Finish
1.
2.
3.
4.
23. Overview
• Planning is everything
• Recipes, meal planning, grocery list, grocery
shopping
• Beauty, aisles, frozen, milk/meat, produce
24. Thanks and feel free to send me questions at
b49176@freescale.com
Editor's Notes
Basic principles of nutrition50-60% CHO, 20-30% PRO and 10-30% fatEating every 2-4 hours keeps your blood sugar stable and your body uses that energy versus storing it for later so less fat storage occurs; SNACKING is IMPORTANTYou’ve got to eat enough and drink enough for your body to respond and function correctly; if you don’t it’s in starvation mode or survival mode trying to keep you alive on what you are giving it and it doesn’t have time to focus on losing weight in an effective long lasting way; can you lose weight on an 800 calorie diet yes, but you are in starvation mode and you will gain most of it if not all or more of it back when you go back up to a safe calorie range.
Does your body really want what you are about to put in to your mouth?I believe in more than just calories in and calories out. It’s the quality of what we are putting in to our mouths plus the calories. There are so many benefits to putting fruit in to our mouths all the phytochemicals and vitamins and minerals etc versus a greasy cheeseburger which who knows if it’s really meat we are putting in our mouths, oh wait we know that that meat if you can call it that is treated with ammonia and washed like laundry before its mashed in to patties…ummmewwwwWhen we start thinking about the quality of food we are putting in to our mouths something really cool happens. We start paying attention to where it came from, how was it treated, is it safe, is it GMO, is it organic, is it cage free, etc. We start thinking about how this piece of food is going to nourish our bodies and how it will effect our bodies. There’s so many hormones in things and sprayed on things it’s no wonder we are having odd cases of infertility and kids are maturing earlier and earlier…what a coincidence…probably not.
Most of us, including myself, are guilty of eating in front of the TV or while driving etc. We aren’t really tasting and appreciating our food when we do this, so we aren’t satisfied after we eat, we may be full but we aren’t satisfied, so this leads us to eat more because we didn’t take time to appreciate what just went in our mouths. By slowing down and really appreciating the food you just cooked or bought allows us to feel full and satisfied and guess what when we do this it eventually leads to weight loss.I teach my clients mindful eating first more than anything because with mindful eating comes weight loss. Does everyone master it? No, in fact there are some people that don’t ever do it and are fine with measuring food and sticking to a plan, but that gets old fast and typically falls by the way side. Slow down and appreciate your food!Also, through mindful eating it’s another way we connect back to the environment. By thinking about the food in our mouths we again start thinking about where it came from and all that stuff, so we now have two ways in which we are consciously thinking about our food and our environment. Honestly, if you haven’t researched what our food is doing to the environment and what our society is doing to our food googlemonsanto, google cloning cow meat (umm eww).
Now to the meat of what this presentation is on, time to get off my soap boxIn this day and age ALL OF US ARE BUSY; trust me you aren’t alone in the fact that you are busy working 9-5 and then you have to go home; cook; shuttle the kids around; don’t get home until after 9; eat then; and by the time you are crawling in to bed it’s midnight and you have a 5am alarm clock…that is sadly how our society works these days. That’s the typical routine I get from a family man or woman, so you aren’t alone. Do I ask them to make changes to their routine? Yes, but manageable simple things that sometimes people don’t think about. Sometimes you have to put your priorities first and really be real with yourself about what your priorities are and who exactly you identify with. So what does this mean…sometimes I have clients that come to me and say I want to lose weight…ok great awesome we can do that…here’s your plan this is what I want you to do, I didn’t ask you to do too much just add in snacks and eat breakfast and go for a walk 3x/wk…ummm well idk if I can do this; it seems hard and I don’t like cooking…well wait your goal says you want to lose weight but you are telling me you don’t want to work to get there, this doesn’t match up…his/her priorities are elsewhere…they want to be comfortable and not make any changes but still lose weight…sorry to tell you but this doesn’t work…I have other people that come to me and say I want to lose weight…ok great we can do that…I’m a wisconsin man that loves his bread and cheese…ok here’s your plan I’ve included some of the foods you like and some new ones…well I’m a wisconsin man and we love our bread and cheese…hmmm but you live in austin now and this is a society of fit and healthy people that you want to be like…something again is not matching up…we have to get him to identify with something new…how about we think about this differently…how about you change your identity from a wisconsin man that loves his bread and cheese to an austin family man that wants to be fit and healthy to make it through each of his kids’ lives with energy and vigor…I like how that sounds…ok done!Alright off my soap box again, that rant was just to say no matter what your goal is it’s not easy it takes some uncomfortable changes and other people are in your shoes as well you aren’t alone. However, there are ways to get around some of the hard things in life. Ok you are busy and constantly on the go, so let’s work around that and figure out how we can eat healthy on the go.Nothing changes in the general set up of the plan regardless of how busy you are. Pack everything you will need for the day. This requires planning and we will get to that in a bit. If you don’t pack it it will lead to impulsive hungry decisions that probably won’t be the healthiest. Planning is crucial in a healthy lifestyle. If you have a crazy friend that’s super healthy they probably spend their Sunday afternoons cooking all their meals for the week cause guess what your healthy friend is super busy too, but guess where their priorties are…in being healthy and that’s their first priorty. So let’s go in to some specific situations where we can break them down and see how to get creative and be healthy.
Continue to eat the same as you do every day; just because your schedule is a little different don’t change much. If you are up earlier continue to eat every 2-4 hours or when you are truly hungry if you are good at telling that sort of thingEat breakfast before you leave the house for the airportGrab snacks after security but before getting on the plane (nuts, fruit, greek yogurt, etc)Drink tons of water on the plane, I want you to have to get up to use the bathroom! Avoid coffee on the plane preferably. Planes are extremely dehydrating and if you are driving we tend to not drink while we are driving.When you get to your destination we all know there’s gotta be a walmart somewhere near or some kind of grocery store, so go buy your favorite snacks that are non perishable unless you got a fridge in your room i.e. nuts, dried fruit, fruit, lara/kind/thunderbird bars, baby food packets, raw veggies, peanut butter, etcThen if it’s business you know there will be business dinners try your hardest to be as good as you can, steak house get the smallest steak available with a side of two vegetables, italian is tough but they usually have a lighter fare menu or go soup and salad, fish is the same as steak house, sushi go for the raw pieces not rolls or get brown rice and chicken hibachi, mexican get fajitas and you can choose what to put in your meal (tacos you can’t, enchiladas you can’t etc)Most restaurants have nutrition info online or in house so look it up even if it’s on the way over there so you are prepared. Pick two options. One is super healthy, second is a little less healthy. Try to order first. There have been studies showing whoever orders first everyone else falls in line due to peer pressure and inward guilt.
Assuming you know the next day is busy; pack everything; if you don’t know and it’s sprung up on you we will go over that too.This is assuming you looked at your calendar and know tomorrow looks horrendous:Eat breakfast as normal, pack a snack, pack your lunch, pack another snack, and depending how late the day goes pack dinner. Don’t forget your liquids! Buy and cherish your water bottle!Assuming it’s sprung up on you and literally everything is hitting the fan:This is why you prepared for these sort of situations right after this presentation!Stash a can of nuts in your desk as well as bars, packets of oatmeal, dried fruit, anything that doesn’t go bad fastThis way you can literally grab and go if needed. Between people talking to you chew off a bite of your bar. This is help stave off extreme hunger and bad decisions and will hopefully keep your blood sugar up so you don’t end up screaming at your boss because your blood sugar is low or passing out. And don’t forget to replenish your stash after you take from it for the next stuff hit the fan day.Stay hydrated and try your hardest not to over do it on the coffee due to stress.
It depends what you want…do you want to not gain weight on your vacation or do you just not care?Try your hardest even if you don’t care to stick to a normal pattern of eating so 5-6 small meals per day eating every 2-4 hoursThis way you won’t shock your body when you come off of vacation and go back to your regular eatingAlways alwaysalways stay hydrated!!! Your body is half water, so you need water to replenish that not soda, not slushies, etc water!!!But honestly relax and have a little fun it is vacation
We all know portions are out of control in this country! If you’ve ever travelled abroad to France or England, probably other places too just don’t know first hand, there is a huge difference in portions. Americans travel over there and thing I’m not getting enough food. Not quite, it’s that you are getting too much here. It’s better quality over there and less of it. Of course it matters what you order…I can you a little heads up about what things are easy to order at certain restaurants, look at your handout and there are even more options, go through them.How you order your food matters as well…ask for it grilled not fried, no salt, no butter, cook it with oil, no brown sugar and honey, etc customize your order to fit you. In a society of customizable things I think our food is one of the things we don’t customize enough!!! Take advantage of it. Someone is cooking for you, so tell them how you want it! Drink lots of water and really try to stay engaged with yourself. Social eating is pleasurable in itself and fulfills a need we have, but from time to time check in with yourself to see where you are hunger wise. Consciously make the decision each time to keep eating or to put down your fork. This way even if you overeat it was a conscious decision. It wasn’t mindless over eating.
You’ve got to do it point blankA healthy lifestyle requires a couple things, time, commitment, and planningLearn how to do it and you will be golden
So where to start…You know you want to eat healthy and you have learned what healthy eating and clean eating is. You are starting to practice mindful eating, so what’s the next step.Start planning; make a meal plan; come up with a plan; how are you going to healthy and clean eat?Start finding recipes that A. sound good and B. are healthy/cleanSo how do you do this with all the resources out there?Blogs are great because guess what there’s probably at least five out there that can fit what you want/need. GF, DF, heart healthy, low sodium, diabetic, etc. There are definitely blogs out there for anything and everything, so search, this is part of planning and it takes some time. Imagine when you build up your recipe collection you won’t necessarily need to go searching for new ones as often or at all, so it’s a small investment of time over a long period. Magazines/online magazines can be useful but I find them a little hard to use for what I want and sometimes I can make substitutions but without having the knowledge of substitutions it makes it hard to use these sometimes. However, if you don’t have a specific item you are avoiding and you are just strictly starting to clean up your diet and are starting to plan by all means these are great tools. Allrecipes.com, cookinglight.com Food network/online website is somewhat the same as the magazines. They tend to use a good amount of fancy ingredients as well. When I look for recipes I try to find ones that don’t have a billion ingredients or odd ingredients like truffle oil…how often will I use truffle oil? It’s good to build up your condiment stash in your pantry, but think about how often you will use it when you buy it. I have a couple vinegars in my pantry (apple cider, red wine, white) and I use these occasionally and I think they were and are worth the investment for myself, but you are the judge of that for yourself.
You want to plan for 3 meals and 2 snacks for each dayTypically most people have the same breakfast every day; I also keep my snacks and lunch the same every day; I look forward to my varying dinners; it doesn’t bother me to eat the same thing all week; I can vary it the next week if I’m bored of it and I allow myself 2 meals out a week so this keeps it so I don’t get bored and seek other food optionsHowever, I’ve had clients that can absolutely not have the same thing even for breakfast every day, so it depends on you. At first you may try keeping it the same and if you find you are seeking other options then start to vary it.I spend 2-4 fours on Sunday making my meals for the week including breakfasts, snacks, lunches, and dinners if need be. Breakfast I usually make the day of, but sometimes I batch cook steel cut oats, so I can grab and go. Batch cooking has a couple meanings, but the way I am using it I mean you cook a big batch of whatever so that you can use it throughout the week. Pre-prepare your stuff. Cut up your vegetables, so all you have to do is cook them when you get home. Bag your snacks or put your meals in tupperware dishes so all you have to do is grab and go in the morning. This stuff takes time, but what are you usually doing on a Sunday….and how badly do you want your goal???
You found recipes you like and you know what you currently like to eat for certain meals and timesTypically
You formulated a plan; you are gung ho about your goal, so what’s next?Now it’s simple just fill in the blanks with your recipes on hand.I like to start with my breakfasts. Write down everything you will need for breakfasts; then I group all the meats I will need for the week and make sure to total all the pounds from each recipe; typically 1lb = 4 servings. Then I go through each recipe and figure out what else I will need, veggies, condiments, etc. Finally I round out my list with my snacks; always write your snacks down and write them on the list or they can easily be forgotten (so important to snack to keep your blood sugar stable which will help you lose weight, bulk up, lean out, etc). And then of course your household items go on there as well.
You have your plan all written out and in hand so you get to the grocery and now what…ramble around while your meat gets hot and your hot soup gets cold….that’s a recipe for food borne illness…ewww!
Start with your household items, beauty products etc. These items are non-perishable so good to go.
Then head to the boxed, canned, items etc. These are also non-perishable so good to go. Then head to the frozen aisle where these items have longer to reach the “danger zone” of 40-139 F, but this is when you need to start having a sense of urgency about you, because the time starts now. An easy way to extend your timer is to bring insulated bags or a cooler to store your cold items in while you continue to shop. Then you don’t really need a sense of urgency unless you are going to spend the amount of time it takes for an ice pack to melt, which in Texas in the summer isn’t actually too long.
Next you head to the milk, eggs, meat and cheese section and pick up all of that. Now a real sense of urgency needs to kick in. This stuff isn’t frozen so it gets between 40-140 at a quicker pace. The grocery store isn’t set up to make sense honestly you will end up back tracking some to get your eggs and milk. The grocery is set up to make money. It’s all about money like everything else. Producers buy space on the shelf and the closer to eye level the more expensive. So it may be a little annoying but think of it as exercise instead of annoying
Headed to your last station. Grab your produce and get out of there. Grab a variety of colors, make sure to check your fruits and vegetables. Use most of your senses, smell, touch, sight, probably shouldn’t taste it, maybe grapes. Time to get out of there, well go stand in line for twenty minutes and then get out of there.
So remember start in beauty, go to aisles, then freezer, then meat cheese, and finally produce to finish up. Take a cooler if you are a slower shopper. Having a plan will help and sticking to that plan will lead you to success in multiple areas, in reaching your goal and no food borne illness
Last look with headings
Whether it’s eating on the go, eating out, grocery shopping, meal planning etc you have to start becoming a planner. It’s the key to success. If I had to give you one key to success it’s planning. Learn how to do it, learn how to love it embrace it and run with it and it will lead you to success. This is the order things go in. Find your recipes, make a week meal plan, make your list based off of your meal plan, and then go grocery shopping with that listStart out at the household items, move to the boxes and cans, then to frozen which will have a longer time to get in to the danger zone, then to milk/meat/cheese, and finally to produce.
I provide one on one consultations with personalized plans that tailor to your goals and needs; I have experience with all chronic diseases and specialize in family wellnessI am a certified personal trainer as well and would love to have you as a client here
