A Healthy Diet Is Essential to Weight loss & Everyday Living

Eating healthy is not always easy but I can tell you this, there are many tasty and healthy meal options out there that are fit for a Queen!

"Let food be thy medicine and medicine be thy food"

Diet and nutrition is a very important part of life.  In order to stay strong and well balanced, it's essential to add a well balanced meal to your daily routine, breakfast, lunch and dinner.

Steak Entree
Steak Tenderloin
with a side of steamed or sauteed veggies and baby potatoes.
Grilled Steak and Green Beans
Pan seared chicken with steamed veggies
Chicken Breast

Lean meats and seafood with protein, vitamins and minerals and even minimal carbs will help to fuel your body and brain. 

TILAPIA
Tilapia
Fresh Produce

If you're not one to take daily supplements like vitamins and minerals, you'll need to find them elsewhere like fruits and vegetables.  Also, if your thinking about going full-on vegan or partial vegan, don't be scared. Vegetarian and vegan diets can be healthy.  However, they do lack certain nutrients.  When going on this diet, be sure to get enough protein, calcium, iron, and vitamin B12. You can get plenty of that from plant-based supplements and alternative foods.

Healthy and Beautiful
Fruits and Vegetables
Blueberries
Image by Freddy G

When some people think of vegan they envision their plate looking like the one in the picture. Empty, non-appealing and non-appetizing.  Don't worry, you can be a pescatarian and still enjoy seafood or be a vegan and get creative with it. I did both, 6 months out of the year for the last 7-8  years and you know what, it's not so bad.

Image by Vegan Liftz

A pescatarian is someone who chooses to eat a vegetarian diet, but who also eats fish and other seafood. It's largely a plant-based diet of whole grains, nuts, legumes, produce and healthy fats, with seafood playing a key role as the main protein source.  Many pescatarians also eat dairy and eggs.   Vegan diets are made up of only plant-based foods. This type of diet includes fruits, vegetables, soy, legumes, nuts and nut butter, plant-based dairy alternatives, sprouted or fermented plant foods and whole grains. Vegan diets don't include animal foods like eggs, dairy, meat, poultry or seafood. A 2016 study from Harvard University found vegetarian dieters lost more weight than non-vegetarians after 18 weeks. Vegan dieters actually saw the most weight loss, losing five pounds more than non-vegetarians, while vegetarians lost three pounds more.  The downside to this diet is there are many imitation foods that are processed that has little nutritional value and high in carbs, calories, sodium and sugar so be sure to lean toward plant-based foods which include, whole foods such as produce, veggies, whole grains, legumes, nuts and seeds.  Agave is a great replacement for sugar, no salt seasonings and plain soy milk and almond milk a great replacement for dairy milk.  My favorite butter and cooking oil products are I Can't Believe It's Not Butter and extra virgin olive oil.  The takeaway is, you're never limited to what you can eat in the good old U.S. of A!  Take a look at the yummy vegan meals listed below. Try it, you'll like it!

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Vegan Buddha Bowl with tofu, red cabbage, avocado, mango, nuts and kale.

Portobello Mushroom Burger sandwich with pickles, sun dried tomatoes, roasted peppers, onions, vegan cheese

Salmon and Barley salad with cherry tomatoes and lemon wedges.

ALWAYS MAKE TIME FOR BREAKFAST, THE MOST IMPORTANT TIME OF THE DAY.

A healthy breakfast provides energy to jump-start your morning but also a great dietary choice for the first part of your day. Your meal should include the following, fiber, protein and some fruits or vegetables.  Eggs are a good source of protein both egg whites and yolk. They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D.   Cheese also comes packed with protein. Protein nourishes your skin and hair to help you look your best, helps you maintain lean muscle tissue and also contributes to blood cell growth.  Oh and don't be afraid of whole wheat or rye toast and 2 slices of swiss cheese.  Mix your breakfast up and prepare it by using cooking spray or heart healthy low fat butter.  Steam your veggies and if you must eat bacon, chose low sodium/less fat center cut bacon, it contains 30% less fat than regular bacon and 35% less sodium than cooked turkey bacon.  You can cook it stovetop but I prefer to bake mine.  Less mess and less stress!  A simple, appealing and delicious breakfast you will have.   

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Bread & Cheese
Lemonade
That good old H2O B.K.A Water

Don't forget to drink plenty of H20 with lemon. Lemon water is a great way to flush out toxins.  It also aids in digestion and supports weight loss.  Remember, no weight can be lost without diet and exercise. 

Tips

  8 Ways to Motivate Yourself to Lose Weight

  1. Determine Why You Want to Lose Weight or maintain your weight. Clearly define all the reasons you want to lose weight/maintain your weight and write them down.

  2. Have Realistic Expectations. ...

  3. Focus on Process Goals. ...

  4. Pick a Plan That Fits Your Lifestyle. ...

  5. Keep a Weight Loss Journal. ...

  6. Celebrate Your Successes. ...

  7. Find Social Support. ...

  8. Make a Commitment.