Nutrition & Recipes

Top 10 Nutrition Tips for the Bride

Drink water: Skip the coffee drinks and diet soda and start getting at least 12 glasses of water a day. Grab a bottle, toss it in your bag and carry it with you so you always have something to drink. Water is good for you because it gets rid of toxins and helps to flush out your system.
Fill up on fruits and vegetables: Try to incorporate fruits and vegetables into each meal and use them for snacks when you are the run. They are made of mostly water and by filling up on them you will have less room and less cravings for fattening treats. Find a good health food store where you can pick from many different fruits and vegetables.
Don't skip meals: Skipping meals in hopes to lose weight may cause your metabolism to slow down so when you do eat your body's calorie buring potential is decreased. Going hungry can leave your irritable and tired, which leaves you not thinking as clearly. Those sweets and high fat foods may be harder to resist.
Portion Control: Large servings are one of the main calorie culprits in the weight battle. Start with smaller portions and take more only if you are still hungry. It is best to eat four to five small meals with moderate portions throught the day than to have two or three large meals.
Do not skip breakfast: Breakfast is one of the most important meals of the day! It helps to get your metablism going for the day and it gives you nutrients to get your mind working for the decisions you have to make all day.
Incorporate protein and carbohydrates at each meal: The balance between the two helps to control sugar levels which may spike and crash when carbohydrates are eaten alone. This may leave you feeling sluggish and tired half way through the day.
Exercise: By moving your body you can not only burn calories but avoid snacking when you are bored or stressed. Get up and get moving.
Sleep: Sleep deprivation is one of the components found in people that are overweight. Your life is very stressful as you plan your wedding get the sleep and rest that your body deserves. Your body will thank you in the morning.
Cut back on alcohol: Not only is alcohol filled with empty calories but it leaves you dehydrated and feeling bad the next day. Try to limit your intake be aware of what you are consuming. Save the cocktails for the special occasions coming up!
Plan, Execute, Track, Reward:Plan your meals for the day. Execute by eating what you say you will eat- avoid feeling deprived of what you are giving up (that cookie at the staff meeting, the ice cream in your freezer- throw it out!). Track your meals in a food log. Reward yourself for eating healthy by getting a massage, pedicure, manicure, or a cute outift for your honeymoon!

Nutrition Plan Example

7am Egg white omelet with vegetables & Oatmeal

10am Cottage cheese with fruit
OR
Protein shake

12:30pm Chicken/fish/tofu with salad & low cal dressing
OR
Chicken with vegetables & baked potato

3pm Same as 10am

6pm Chicken/shrimp/tofu Stir-fry with rice

Nutritional Overview

MACRONUTRIENTS are nutrients that the body requires in relatively large amounts. These include: carbohydrates, protein and fat. Our daily intakes of each macronutrient should be around 45-60% carbohydrates, 20-35% proteins, 15-25% fats.

CARBOHYDRATES: Made up of glucose (type of sugar) and supply energy for the body

There are two types of carbohydrates, which are:

Simple

Cause a rapid increase in blood glucose leading to overproduction of insulin. When insulin and glucose levels are elevated, fat release decreases and fat storage increases. Simple carbs tend to have a higher glycemic index number. The higher the number the faster the sugar from carbohydrates enters your bloodstream leading to the overproduction of insulin. It is a goal to minimize simple carbs from your diet. Types of simple carbs include: honey, molasses, syrup, table sugar & brown sugar, candy, soda, cookies, cake and pie.
Fruits are also simple carbs and contain a type of sugar called fructose. We need fruit in our diets to provide nutrients but we need them in moderation. If you are looking to lose body fat it is recommended to eat fruit at breakfast and lunch avoiding it later in the day.

Complex

These foods help to stabilize blood sugar levels. There are two types of carbs fiberous and non-fiberous
Fiberous carbs provide lots of fiber, vitamins and minerals. Examples include: spinach, lettuce, squash, broccoli, cauliflower, turnips, celery, oatmeal, whole grain, bran cereal, black beans, chick peas, and kidney beans
Non-Fiberous carbs should be eaten in moderation because they are refined and processed. Examples include: Pasta, bread, bagels, tortillas, pitas, rice cakes, rice, and crackers. Avoid eating these items later in the day if they are incorporated in your diet. Potatos, peas, and corn are vegetables, yet they have a higher glycemic index so they are not as beneficial for you as fiberous carbs.

PROTEIN: Chain of Amino Acids

Builds and repairs all tissues in the body
Drives and increases metabolism by 30%
On average a person over the age of 30 loses about 61/2 pounds of lean muscle each decade
Each pound of muscle burns approximately 35 calories per day versus 1 pound of fat burning 2 calories per day.

Best Sources of Protein:

Chicken (skinless- I suggest cage free without antibiotics)
Tuna (in water)
Egg Whites
Turkey (skinless)
Fish (grilled or baked)
Soy products & Tofu
Cottage cheese and cheese (fat free)

FAT: Provides the body with energy, insulates and protects the body, and contains double the calories than carbs and protein

4 Types of Fat

Saturated

The worst kind for you!
Comes from animal sources such as meat, eggs, butter, milk, cheese, and creams
Increases LDL (bad cholesterol) and pose the highest risk for heart disease and cancer

Monosaturated Fat- The best fat for you!

Found in nuts and vegetable oils, such as olive and canola oil
Helps to reduce HDL (good cholesterol) and protect against heart disease.
Omega 3 Fatty Acid is found in fish and is the best type of fat we can consume. Make fish part of your diet at least 2-3 times a week

Polyunsaturated Fat

Comes from sunflower and corn oils
Tends to reduce HDL

Hydrogenated

Very bad fat!
Clogs arteries
Found in margarine and shortening
Also known as partially hydrogenated- this can be found on many boxed items or items in wrapper that have a lenghty shelf life. Boxed and wrapper items tend to be very processed.

WATER: essential to human life and the single most important nutrient our body needs. We can’t live without it! Some benefits of water include:

Regulates all functions of the body
Helps the body metabolize stored fat
Helps the body reduce water retention by stimulating the kidneys
Works to keep muscles and skin toned.

Without enough water we become dehydrated. Dehydration leads to:

Decreased digestive efficiency
Poor muscle tone
Excess body fat,
Decreased organ function
Increased toxicity
Joint and muscle soreness
Water retention.

Recipes:

Breakfast:

Lunch:

Snacks:

Dinner: