Tricks I've learned with healthy eating

Something I have found through these few months of healthy eating is that your body craves whatever you put in it. When I would eat what I wanted when I wanted, I would always crave those certain foods. Mostly chocolate. I always felt that I needed chocolate. Now that I eat only what I need, I rarely crave anything! But when I do, I want fruit!

Tricks I’ve learned:

1-Before eating your meal, start by eating veggies. This fills your body with nutrients before you start your meal to prevent over eating. Veggies are one of the greatest tools to fight hunger.

2- Always drink a glass of water before eating. Thirst is easily confused with hunger. Most of the time you are a little dehydrated and although you may be hungry, putting water in your body before your meal is critical.

3- Do not eat till you are full. You should only be eating 50-80% full because your stomach needs to have room for water and also the expansion of gases so you can digest the food. When you eat till you’re full, you eliminated the room needed for water and digestion, and your stomach has no choice but to expand.

4- DO NOT cut out meals. You should be eating 3-5 meals a day. Instead of completely cutting out meals, eat smaller portions of nutrient dense foods each meal. Don’t eat less, eat more of the RIGHT foods.

Now on to recipes!!!

Protein balls:

Ingredients-

• 1 Cup Dry oatmeal

• 2/3 Cup coconut flakes

• 1/2 cup peanut butter

• 1/2 Cup ground flaxseed

• ½ cup semi-sweet chocolate chips

• 1/3 Cup honey

• 1 Tbs chia seeds

• 1 tsp vanilla extract

INSTRUCTIONS

Mix all ingredients together and let it set in the fridge for about 30 minutes. Roll into balls about 1 inch in size. Store in a tight container in the Fridge.

Homemade Oatmeal:

Ingredients-

1 c milk

1/2 cup oats

2 tbs brown sugar

1 tsp cinnamon

Instructions:

Boil 1 Cup milk on the stove at medium heat. Pour in 1/2 Cup oats for 5-6 minutes. Turn off the heat, cover the pan, and remove from heat for 2-3 minutes. Place the oatmeal in a bowl. Add 2 Tbs brown sugar, 1 tsp cinnamon, 4 sliced strawberries... and enjoy!!

Rice cake sandwich:

Ingredients:

1 lightly salted rice cake

1 Tbs peanut butter

1 tsp honey

1/2 of a banana

Instructions:

Spread peanut butter and honey on lightly salted rice cake. Then cut the banana in thin slices and place it on the rice cake.

Eggs:

Ingredients-

-2 Eggs

-1/8 cup cheese

-1 Tbs milk

-10 spinach leaves

-Dash of salt

Instructions:

Crack the eggs in a bowl and whisk. Add milk and cheese. Slice spinach into small pieces. Spray the pan and turn on medium heat, then pour the eggs on the pan. Continue to move the eggs around in the pan to ensure that they are fully cooked. Once they are cooked, add the salt.

Strawberry Protein shake:

Ingredients-

-1 cup frozen strawberries

-1/4 cup frozen blueberries

-1/3 of an avacado

-7 spinach leaves

-1/2 scoop vanilla protein powder

-Vanilla almond milk (enough to cover all the ingredients in the blender)

Instructions-

Mix all ingredients in blender for 4 minutes

Chocolate protein shake

Ingredients-

-1 and 1/2 cup ice

-Low fat Chocolate milk (enough to cover the ice)

-7 spinach leaves

-1/3 avocado

-1 spoonful of peanut butter

-1/2 scoop vanilla protein powder

Instructions-

Mix all ingredients in blender for 4 minutes

Healthy snacks:

-Apple with peanut butter

-Apple with string cheese

-Banana with peanut butter

- 1 cup skinny pop

-1/2 cup cottage cheese with wheat thins

-1/2 cup yogurt, 1/8 cup honey bunches of oats, 4 slices strawberries mixed together

-5 snap peas, 5 carrots, 5 small celery sticks

I hope these recipes will help you start your healthy eating resolution this year! Feel free to shoot me an email if you have any questions, concerns, or want to know more recipes!!!