Its really all about balance. Everything we do has an effect on everything else and if we swing too far to one side, even for a moment, something is going to force us to swing back the other way. Keep that in mind when you are making choices surrounding food and nutrition and learn to love the middle ground.
A great rule of thumb to follow is the 80/20 rule. Many people say everything in moderation, but really they have no concept of what moderation is. We tend to over estimate the good foods we eat and under estimate the foods that shouldn’t be in our diets. It’s not until we log our food and look back at it, that we see what we really eat. So aim to eat healthy 80% of the time and 20% of the time it’s ok if you eat foods that are a little less healthy. However, since we are on a structured program still lets try for 90/10, where 90% of the time you consume healthy choices.
Food logging. As i mentioned earlier in the week I’m a big fan of food logging. I recommend writing it down or putting it in an email to yourself. Apps are a pain and I never trust the info, especially community entries. Plus they focus you too much on the calories and not enough on the micronutrients or food quality. Not to mention the inaccuracies of calorie counting between food to food and person to person. Check out these two resources below!
Article 2: Part 2- Calories Out
Here’s an interesting article on balance and the cost of getting lean from our friends at Precision Nutrition. For those of you who seek the extremes- is it healthy or attainable? The cost of getting lean.
Long term consistency and balance in food choices and nutrition principles will lead to more positive effects on health.
Today’s recipe: Good Roots Bowl
1 can organic black beans
1 cup butternut squash
1 medium zucchini
3 cups shredded black kale
2 tbsp coconut oil
Juice of 1/2 lemon squeezed
1 tsp paprika or cayenne pepper
1/2 tsp cinnamon
1/2 tsp sea salt
1/2 tsp black pepper
1/4 cup raw almonds or cashews or walnuts or shredded red cabbage
I find roasting is the simplest way to make this recipe as you can throw all the veggies in one pan. Cube, or slice your beets, carrots, zucchini and butternut squash. Lightly toss all veggies in coconut oil, cayenne pepper, cinnamon, black pepper and sea salt and roast at 400 F for about 45 minutes or until tender but not too soft.
Steam in a little water the shredded black Kale.
Thoroughly rinse canned black beans and add to roasting pan 10 minutes in the final 10 minutes to warm up if you want this dish to be warm.
Mix all ingredients together with lemon juice and enjoy. Top with 1/4 cup raw nuts for a nice crunch. Or shred some red cabbage
Black beans are high in fibre and contain about 15g of protein per cup serving. You can have this as a meal or a side with some lean protein.