Healthy lunches… even when you don’t feel like eating. I have days where I am busy, and can’t/don’t think I have time to eat. I have days were I am just not that hungry. However, I know if I don’t eat I will be hangry later, and may make bad decisions. So its best for me to eat something healthy and protein rich instead. It seems to help and I can then make better decisions. I also know that I am working out a great day 5 to 6 days a week.
Today I am going to go run a 25 minute HIIT run, and then do a superset weight lifting workout.
“A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. ”
I prepped only three lunches this week for myself, because I
knew I would have time to make food for myself at lunch time on Tuesday and Thursday.
I wanted to make one of my favorite meals.
It has 10.9 grams of protein in it and is so flavorful. It is made of whole foods except the soy sauce. That can be left out if you wish, and substituted with just a pinch of salt. Not only is this super tasty but is so pretty to look at.
This is quick and healthy fast food. =) You don’t need a culinary
degree to make this, just a pan, and a few minutes.
One of the rules in culinary school you learn is that you
eat with your eyes first, then your nose, and you mouth. What that means is if
the meal looks appealing to you, you will enjoy it much more. Just take a look
at those garish colored foods. They do not automatically make you think mmm I
want to tuck into that.
Anyway, here is what I made, the recipe and the stats for food:
Fried Egg on an Avocado half, and tomato cucumber salad
Recipe:
Yield: 1 serving (to scale up just multiply by the amount of people you have)
201 g heirloom cherry tomatoes sliced in half ( I used approximately 10 tomatoes
155 g cucumber, chopped into bite size pieces ( I used approximately half of an English cucumber.)
9 g of green onion chopped (I used one whole green onion, green and white parts)
1/2 tsp balsamic vinegar
1/4 tsp soy sauce (alternately you can use a pinch of salt)
1/4 tsp of Olive oil (I used an EVVO that had garlic in it as well)
1/4 tsp lemon juice
Lemon Zest to taste
I large egg fried
1/2 tsp veggie oil
Directions:
Cut avocado in half, and score avocado, and sprinkle with sea salt if you wish
Cook egg, with a 1/2 tsp of vegetable oil
Cut heirloom tomatoes, cucumbers, and onion, add to a bowl.
In another bowl assemble, the balsamic vinegar, soy, olive oil, lemon juice, and lemon zest.
I hope you get a chance to enjoy this recipe. I have also alternately just made the salad and had a boiled egg with it or, eaten two avocado halves with two fried eggs on it. Change it and make it yours. Enjoy and keep eating well. Let me know what you think.
Tips:
Acidulate the other half of the avocado, and put it in a ziplock bag. You can use it the next day or later for a snack and the acid will keep it from turning brown.
Score your avocado before placing egg on it. This will make it easier to eat if it is just under ripe.
This meal was only 300 calories and it did not meet my protein requirements for this meal so I added another egg. As with any recipe alter it as you need for your body.
Alright… diets and dieting are a sensitive subject for most
people. I have done my share of dieting, yo-yoing up and down. Trying out each
new fad. I even tried that grapefruit diet. Do you remember that one? Maybe I am
just showing my age. If you want to read
more about it. You can find it on Web MD.
I know some of my friends have done keto and have gotten such
great results. Other friends have gone paleo, and had some great results. If
you have something that works for you I say keep doing it. However, if you feel
like your diet is not sustainable than maybe look into what makes your body feel
good.
I prefer to try to eat whole foods now. The emphasis is on
whole minimally processed foods. For instance if you look at the ingredients in
a package of chips and there are more than 3 ingredients and many that you
cannot pronounce that is something to avoid. Cooked or raw your body processes
those whole food nutrients much more efficiently than it does those foods processed
with chemicals.
Nutrigenomics
There is some interesting research going around nutrigenomics.
The New York Times has a great article about it. Where scientists and doctors
are approaching peoples diseases based on genetics and what they eat.
“There is a buzz around nutritional genomics at the moment, which is partly a matter of timing. A sea change is under way in the approach scientists are taking to disease — they’re looking less to nature or nurture alone for answers, and more to the interactive symphony of ”systems biology” that nutrigenomics epitomizes.
At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.
At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.
Here’s the most familiar example: If you’re of Northern European ancestry, you can probably digest milk, and if you’re Southeast Asian, you probably can’t. In most mammals, the gene for lactose tolerance switches off once an animal matures beyond the weaning years. Humans shared that fate as well — until a mutation in the DNA of an isolated population of Northern Europeans around 10,000 years ago introduced an adaptive tolerance for nutrient-rich milk. The likelihood that you tolerate milk depends on the degree to which you have Northern European blood.
”That, essentially, is the model — a very dramatic one,” says Jim Kaput, the founder of NutraGenomics, a biotechnology company. ”As humans evolved, and as our bodies interacted with foods on each of the continents, we sort of self-selected for these naturally occurring variants. And certain populations have variants that, when presented with Western-type food — which is usually fatty and overprocessed and high in calories — pushes them toward disease rather than health.”
I have noticed based on just experimentation, my body does better with more plant based foods, less animal proteins with emphasis on fish and seafood, and avoiding lots of dairy. I am half Japanese and I am lactose intolerant. I still like pizza though!
Eat Whole Foods, Don’t Starve Yourself
I strive… to eat using only whole foods, but I still allow myself to enjoy life. Do I eat things that are not whole foods. Yes! Do I do it all the time? Nope! During the holidays you should let yourself have fun. What is life without celebration? Eat whole foods, don’t starve yourself.
I am the kind of person that can be strict enough with myself to limit myself to 500 calories a day. Please don’t do this. It is not healthy and really messed up my metabolism for a long time. It messes with your hormones and many other body processes. I can tell you it feels painfully boring. It is going to a party and saying nah I can’t even take a bite of anything because I had my apple, boiled egg and saltines I have already allotted for this meal. Its feeling left out. Its the constant guilt about food. When I feel guilty about food, I know I began to resent food. However, if you snack, and eat everyday with health in mind. You can indulge occasionally. It is good for the soul and good for your spirits.
With that said I will stop rambling and get on with the healthy snacks. Eat these nummy things on a normal day and feel like you are treating yourself. Then when a special celebration comes around let loose and have fun.
Banana Almond butter and Grape
Yeild: 1 bowl
Ingredients:
1 banana sliced
2 tsp of almond butter
10 grapes
1 tsp of desiccated unsweetened coconut
Directions:
Slice bananas, and place all ingredients in a bowl and enjoy.
Smash the bananas, mix in the oats, and then rest of the ingredients. Roll the mixture into a ball and then place on a greased parchment paper lined pan. Bake for 15 minutes.
Thinks with Spinks 