One of the areas I address, especially in the spring after accumulating that winter weight, is helping people get into a good routine again with eating and to try to lose those added pounds.  Here are a few tips to achieve that goal. VEGGIES

• Eat only 3 full meals a day to keep the fire burning and to utilize storage fat in between meals.

• Always eat breakfast– whole grain porridge with nuts/seeds/almond milk or yogurt with seeds and fruit are a good choice to keep the protein balanced with the carbohydrates

• Eat unrefined complex carbohydrates when using grains including: brown rice, quinoa, millet, barley, oats and rye, so that you feel fuller with lesser amounts

• Make greens (kale, swiss chard, collards, parsley, cilantro, cooked spinach, beet tops, sprouts, arugula, broccoli, peas, beans, asparagus) one of the main vegetables everyday in your diet.  These give you many of your micro-nutrients and helps keep you alkaline that facilitates weight loss.

• Have at least 4-5 servings of vegetables and limit fruit to 2-3 servings per day.

• Protein should be fish, chicken/turkey, eggs, tofu/tempeh, beans/legumes, almonds/seeds, lamb/buffalo or wild meat- anything from a cow or pig is inflammatory and acidifying, therefore weight retaining

• Drink plenty of herbal teas or alkaline water between meals to flush out toxins, prevent constipation and help you feel full

• Always eat so that you are satisfied, then stop.  Soups are great to start a meal to decrease the need to eat large amounts afterwards.

• Eat slowly and savour your food so that your body has a chance to signal it’s full

• Try not to graze in between meals, but, if necessary at first until your blood sugar stabilizes, choose raw, unsalted nuts and seeds or vegetables with hummous/black bean dip

• Develop the habit of reading labels carefully and choose foods with the shortest ingredients, ideally organic whole foods

• Avoid heavy carbohydrates such as bread, pasta, white rice, potatoes, crackers and anything “white” in general– refined sugar or the foods containing it, including chocolate, sweets, biscuits, pastries and soft drinks

• Avoid convenience foods, since they will likely contain refined carbohydrates, sugar and high levels of fat and salt

Tips to a Normal Weight

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