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In full disclosure, I am not a medical professional. The information in this blog is for general purposes and does not replace professional advice, diagnosis, or treatment. Please consult your healthcare provider for any medical advice and potential treatment options.
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Some time back, I remember completing a 40-minute workout at the gym and feeling great and energized afterward. On my way home, I would stop at McDonald’s and treat myself to a vanilla shake, justifying it because of my exercise session. Once I got home, I would have baked chicken with brown rice to balance out the shake and make myself feel better about the indulgence.
The medium shake contained about 60 grams of sugar; the daily recommended amount for women is about 25 grams, and for men, 36 grams. It also included about 14 grams of fat.
Everyone has their own beliefs about health, so it is essential to understand and recognize what constitutes a healthy diet and the importance of lifestyle changes.
Environmental factors, cultural influences, personal preferences, and health concerns significantly shape eating behaviors. Acquiring knowledge is key to making better food choices.
This content aims to provide insights and encourage healthier options for a happier life.
Research shows that starting the day by hydrating the body with water, whether cold or warm, consuming fruit, and engaging in physical activities such as cardio, stretching, yoga, or any form of exercise can benefit both the body and mind.
This practice boosts energy levels, enhances digestion, and promotes mental clarity by providing hydration from the water and nutrients from the fruit. Starting the day this way sets the foundation for positive daily choices, ensuring feeling energized and focused.
About 10-20% of people practice some form of intermittent fasting.
Some studies suggest intermittent fasting can benefit well-being and health; however, many other studies indicate that regular exercise is most advantageous for overall health. Combining exercise, intermittent fasting, and a healthy diet is essential for optimal well-being.
I surveyed over 200 individuals about their daily breakfast, lunch, and dinner habits, which revealed some common trends. Many participants reported the following:
Breakfasts included cereals, donuts, muffins, bagels with cream, bacon, sausage, syrup, pancakes, waffles, juices, breakfast bars, and various quick options.
Below are a few healthy breakfast options:
1. Eggs (boiled, roasted, or scrambled) with spinach or other veggies. An omelet with cheese and vegetables.
2. Avocado toast with protein (salmon, tofu, quinoa) is an option.
3. Having yogurt is an option and is best eaten with nuts and seeds, cottage cheese, and others with fruit or veggies are other options.
4. Tuna on whole-grain toast with tomatoes and lettuce is another option; however, you should consult a health professional before consuming tuna.
Note: Bread should be 100% whole grain. Review the ingredients. The first ingredient should not be enriched but whole grain.
Savory Breakfast is a thing now, and JESSIE INCHAUSPE, aka Glucose Goddess, started the conversation.
A savory breakfast may start with protein (eggs, salmon, etc.), followed by vegetables, and, at the end of the meal, carbohydrates (roasted potatoes, bread, etc.).
I enjoy a savory breakfast consisting of egg omelets or nuts, a large bowl of spinach, cherry tomatoes, and roasted potatoes three times a week. I also prioritize drinking half a gallon of water daily, walking on the treadmill for 30 minutes, and stretching for ten minutes daily. These routines are non-negotiable. The other four days, I like to mix things up and choose different options.
The study found that Lunch options included a range of items such as salads, burgers with fries, roast beef sandwiches, processed meats, fried foods, and Chinese dishes with noodles or rice.
Brown rice is a healthier choice than white rice because it is a whole grain and contains more fiber than white rice.
Note: It is best to eat rice and other carbohydrate during lunch when the metabolism is at its highest and digestion is more efficient for energy use.
For many, Dinner often consisted of fast-food options such as drive-through meals, pizza, fries, fried chicken, mashed potatoes with gravy, mac and cheese, creamy pasta dishes, fatty cuts of meat, hot dogs, white bread, and deep-fried fish.
HEALTHIER OPTIONS:
Breakfast Options:
Protein (eggs, lean protein); Oatmeal (whole grain); Fruits (berries, apples, oranges, grapefruit, bananas, etc.); Yogurt (a 5.3oz should contain less than 13 grams of sugar); Smoothies (made with spinach or kale, fruits, etc.); Avocado Toast (whole grain or sourdough bread); Nut Butter or Peanut Butter (spread on whole grain bread).
Per JESSIE INCHAUSPE, aka the Glucose Goddess, try not to start the day with sugary products (bread, juices, donuts, muffins, processed bars(granola), bagels, cereals, waffles, pancakes, etc.).
Lunch Options:
Tomato Soup; Chicken or Tuna wrap with spinach (using either regular flour tortilla or lettuce with kale, avocado, and mustard); Noodles with veggies (best noodles, whole wheat, rice, squash noodles, sesame noodles, etc.); sweet potatoes with Salmon (veggies on the side); chicken (with whole grain rice or wild rice); fish (with cherry tomatoes and Spanish); Mediterranean Bowls.
Consider limiting French fries, soft drinks, processed meats (cold cuts), chips, crackers, cookies, etc., to once per week.
Dinner Options:
A Salad with grilled chicken and protein or a salad without protein: Grilled or Baked Protein served with vegetables; Tuna with a bit of mayonnaise and Dijon mustard; Soup.
Consider limiting burgers, fried foods (which can lead to heartburn and disrupt sleep), and starchy foods (potatoes, pasta, rice) that break down to sugar and possibly store as fat, spicy foods, etc., to once per week.
Things to consider:
· Some studies show that eating less than three meals daily may be best for health and gut health because fasting longer heals the body.
· For gut health, fiber is important, as fruits, vegetables, whole grains, and moving the body.
· Stay hydrated by drinking plenty of water. A good guideline for how much water to drink is to divide your body weight in half and aim for that many ounces. Remember, hydration needs may vary depending on activity level, etc.
· Be cautious with cooking oils, including partially hydrogenated oils (such as vegetable oils, shortening, margarine, corn, soybean, and canola oil). However, vegetable oil is an option if you’re on a budget.
· Some sauces that may not be ideal for food include barbecue sauce, ranch dressing, honey mustard, fat-free salad dressing, teriyaki sauce, syrup, and others.
ALWAYS CONSULT A HEALTHCARE PROVIDER OR NUTRITION FOR PERSONALIZED ADVICE.
This blog is not centered on a weight loss diet but rather on exploring eating behaviors and examining the importance of making adjustments for a healthier lifestyle.
DEVELOP, LOVE, GROW, BE RESPECTFUL TO YOURSELF, ENCOURAGE, AND SUPPORT OTHERS BEST 2025.
As always, how will you rise? I am here and listening.