Posts Tagged ‘balanced diet’

Some Better Ideas for Breakfast

After week 1 of the 8 Weeks to Wellness program, patients can add some carbohydrates back to their diet.  Toast can be a quick breakfast staple but the toppings often come at the expense of a high glycemic index.

We found this video, that may give you some inspiration for adding some healthy fats from the avocado and seeds, and keep your diet healthy.

Let us know what you think, or how you have prepared 8WW friendly breakfasts for yourself and your family!

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How to Make Seedy Avocado ToastMake avocado toast even better for you by adding these health-boosting seeds as topping! http://trib.al/sBXA0Eu

Posted by Health.com on Sunday, November 15, 2015

Good Fats? Bad Fats? Fish Fats?

When people buy fat free foods, to try to keep from becoming fat, and you hear that the fats in nuts and fish are good for you… could that really be true?  They’re still fats after all….

In our fat sensitive world, there is a lot of confusion about fat and our diet.  Today we are going to clear the confusion and help our readers and fans better understand  this important component of our diet.

Eating foods that have fat isn’t going to make you fat.  Poor unbalanced diets make you fat.

The 8 Weeks to Wellness Program Manual explains it best:

Fat does not make you fat. Severely restricting calories, eating loads of high-glycemic-index carbohydrates, and eating poor quality fast (in other words the Standard American Diet) makes you fat.  Therefore over 65% of Americans are indeed fat.  We have no shortage of “fat-free” foods in this country. And yet, we do have a shortage of “fat-free” Americans. Coincidence?…The point being, when we restrict fat, we have to increase something else.  This something else is usually sugar in some form.  Most people do not realize sugar is stored in very small amounts in the body.  Once this storage is filled, the body automatically converts any extra sugar into fat.

(page 27)

Fat has more than twice the calories per gram than carbohydrates or protein.  Fats satiate your hunger and you will not have to eat as much to feel full. (Whereas you have to eat a lot of carbohydrates to feel full.)

Now that we understand where body fat comes from we have to also understand high quality fats and low quality fats.

The best way to plan good fats in your meals are learning to read nutrition labels and understanding the different types of fats.

Bad Fats: Bad fats are used to process foods and extend their shelf lives. These fats are bad for your heart and brain…

Trans fat

Solid Margarine

Hydrogenated Oil

Neutral Fats: These fats have been in the human diet for thousands of years.  While there are associations between saturated fats and heart disease, these fats are okay in moderation for most people.  If you have indicators of heart disease, discuss how much of these neutral fast you should have in your diet, with your Doctor.

Saturated fat

Animal Products

Beef

Cheese

Butter

Coconut Oil

A Steak BBQ

Barbequed steak – a neutral fat

Good Fats: These fats can improve your health by improving blood lipid levels, and have anti-inflammatory properties.

Monosaturated/Omega 3 Fatty Acids

Avocado

Canola Oil

Cold Water Fish (Salmon)

Flax Seed Oil

Olive Oil

Nuts

Fish at a fish market

Fish at a Chilean fish market by S. Striegnitz

The omega-3 fatty acids you find in fish, like salmon, increase the ratio of good fats to bad fats.

When you’re empowered and understand nutrition – good fats and bad fats, and how they affect your health, you can take charge of your health and your weight.

The Good Food Grocery List

One of the biggest lifestyle changes for our 8WW participants is re-shaping their eating habits.  We stress that the key to success is planning.  If you plan your meals in advance, knowing exactly what you will need, when at the grocery store, you will be able to stick to your wellness goals and prevent slip ups in your diet.

Your program manual, and the staff at Kambeitz Chiropractic Health & Wellness PC, will be instrumental to your success with the program.  The manual has a complete section about nutrition to learn how to read labels and plan your meals with appropriate portions of fats, carbohydrates and proteins.  There are suggested recipes and recommendations for snacks.

But if you’re like me, there has to be some order to the grocery list, else you’re running from one side of the store to the other to find ingredients for your menu.  Here is a list we have compiled from the Eight Weeks to Wellness Program Manual with recommended foods and ingredients by grocery store department.

Produce

  • Avocado (fat)
  • Sweet potatoes (carbohydrate)
  • Yams (carbohydrate)
  • Spaghetti squash (carbohydrate)
  • Low GI veggies (carbohydrate): arugula, beets, broccoli, carrots, green peas, mushrooms, peppers, tomatoes
  • Low GI fruit (carbohydrate): apples, apricots, blueberries, cantaloupe, cherries, grapefruit, green grapes, kiwi, mango, orange, papaya, peach, pear, pineapple, prunes, strawberries, watermelon
  • Salad: romaine lettuce, cucumbers, carrots, cabbage, beans, onions (carbohydrate)

Frozen Foods

  • Frozen berries
  • Frozen mixed veggies

 

Dairy

  • Eggs (protein)
  • Plain Greek Yogurt (protein)
  • Skim or low fat cottage cheese (protein)
  • Milk: skim, low fat lactaid, plain soy milk, almond milk
  • Fat free or low fat shredded or sliced cheese (protein)

 

Bakery

  • Bread: stone ground whole wheat, pumpernickel, multi 9-grain (carbohydrate)
  • Lite English muffins (carbohydrate)
  • Whole wheat tortillas (carbohydrate)

 

Meat

  • Sandwich meat: low fat ham or turkey (fat & protein)
  • Fish: Tuna, Salmon (fat & protein)
  • Meats: organic grassfed meats; chicken, turkey breast, white lean pork (fat & protein)

 

Dry Packaged Goods

  • Nuts: walnuts, pecans, peanuts, almonds, pistachios (fat)
  • Seeds: flax, sunflower, pumpkin (fat)
  • Whole wheat pasta (carbohydrate)
  • High Fiber Cereal (carbohydrate)
  • Brown Rice (carbohydrate)
  • Basmati (carbohydrate)
  • Quinoa (carbohydrate)
  • Natural peanut butter
  • Bars: Zone, Balance, Luna or Ultrameal
  • Soups: homemade or Campbell Soup Select, Progresso Soup brands, “non-cream”; vegetable, minestrone, lentil
  • Cereals: Muesli, Oatmeal, All Bran (carbohydrate)
  • Canned or Dry Beans: lentil, black, navy, kidney (protein & carbohydrate)

Baking supplies

  • Whole wheat flour (carbohydrate)
  • Truvia or Purvia sweeteners (carbohydrate)

 

Condiments

  • Hummus
  • Annie’s Natural salad dressings
  • Balsamic vinegar
  • Olive or canola oil

 

Drinks

  • Tomato juice
  • Flavored seltzer water
  • Coffee (use Truvia or Purvia sweeteners)
  • Tea (use Truvia or Purvia sweeteners)

A healthy grab from the grocery store, complete with items from our grocery list.

Ultrameal Shakes

UltramealEach week while you are in our 8WW program you will get a container of Ultrameal.

Ultrameal is a meal-replacement shake made by Metagenics. We like it because it has a low glycemic index.  The shake was designed to, ‘along with a healthy dietary program and regular exercise… to support a healthy body composition by targeting fat loss and helping to maintain lean muscle.’ (Ultrameal label)

The 8 Weeks to Wellness program involves eating more, smaller, and balanced meals. By mixing up an Ultrameal shake twice a day, it takes out the preparation of two of those meals each day.  Each shake gets two scoops of the flavored powder. You may choose to mix your shake with water, almond milk or skim milk.

After the first week, when you are allowed to add fruit (carbohydrates) back into your diet, you may choose to add frozen berries or a banana to your shake.

We have a variety of Ultrameal shake flavors at the clinic. Some of our favorites include ‘Chocolate Mint,’ ‘Vanilla,’ ‘Dutch Chocolate,’ ‘Strawberry Supreme,’ ‘Mocha,’ and ‘Peach.’ Some of us even enjoy mixing a scoop of two different flavors for a more unique flavor.

If you aren’t a big fan of drinking meal-replacement shakes, ask about the Ultrameal bars.

Be sure to stop by our front desk each week to pick out your ‘flavor of the week’ and let us know what you think of them!

 

 

Gluten Free Individuals

I use these great recipes daily for my own gluten allergy.  I find them to be very simple to prepare and extremely enjoyable.  I realize that it is difficult sometimes to find quality tasting foods on a gluten free diet, but it is more simple than you may think.  You really don’t have to sacrifice taste like some people think.  You just need to be a little more creative.  So, here are a few sites that I have found to be very helpful and enjoyable.

Enjoy:

http://www.simplyrecipes.com/recipes/gluten-free/

http://glutenfreegirl.com/

Dr Zales Pre 8WW

Dr Zales adjustmentWow!  This is what I need.  A program to improve my health.  This will be a challenge for me.  I seem to do OK on some of the aspects that will be in the 8WW program but putting them all to gether will be the challege for me.  We don’t plan our meals during the course of a week.  Usually whoever is home first starts cooking something.  I don’t think our meals are ever unhealthy they just might not meet the criteria for 8WW.  Exercise?  I planted 9 plants this Sunday.  Digging into clay, shoveling dirt, carrying water, lifting plants and all in the heat of the day.  Seems like exercise to me.  That represents my exercise.  Dedicated working out…. not for a while.  I am looking forward to this part!   My9 week old son Colter might effect my 8WW program but I have to be healthy for him!  As a wellness doctor I can’t wait to help motivate and improve my patients lives with 8WW!  More later……………

Daysha’s Thoughts: Pre 8ww Program

Red Balance BallAs I head into the 8WW program, I am both excited and nervous. I am excited because I know that I am going to learn great new things about a balanced diet, self-control, reading food labels, important facts about supplements, and so much more. I know that as I progress into wellness, I will be more energized, wake up every day with more energy and excitement, and lose those few extra pounds I’ve been carrying since college. I know that planning ahead will be a big challenge for me. From planning my meals to scheduling my workouts, I have to be on top of it all the whole time. It’s easy to be lazy on a Sunday afternoon instead of planning my meals for the week. And I’m such a social butterfly, it’s hard to go to bed early and get a workout in before work. This program will be a lot about positive discipline and test of self-control as I begin this adventure. I am excited to boost my energy, get physically stronger, and make daily decisions to see the world in a positive light. It’s going to be a great 8 weeks.

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Kambeitz Chiropractic Health & Wellness Center, P.C.
7100 S. Clinton St Suite 110
Centennial, CO 80112
Phone: 303 790-6000
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