One of the things I work with my clients on before counting calories, before looking at macros, before adjusting how many carbs one eats is the foundations of eating higher quality foods more often.
This one tactic will create results for most people.
Imagine, getting weight loss results, while eating foods you love, without counting calories, points, using containers, measuring everything....
Does it feel like a dream?
It's not. Every client I work with goes through a Strategy Session where we review their current eating habits. From there we start making some small minor tweaks.
In fact, here is probably my favorite and most valuable tool we review.
By working together and creating a client's personal food spectrum for the week they have a single sheet that can be used to plan every meal, make a shopping list and more. A small time investment up front creates AMAZING Results.
If you would like to do a Strategy Session with me, then register HERE. I'll even hook you up with a $120 Gift Card good towards your first month of my program (TALK ABOUT RESULTS).
OK so here are my 7 Tips to eat more real food more often.
1. Meat and Eggs The quality of your meat matters and my motto is ‘quality over quantity’. One of the best ways to source quality meat is from a local butcher, after all, these businesses are dependent on serving good meat. I love using Walden here in New England, they locally source AND DELIVER the best quality grass fed meats from the New England/Mid Atlantic area. You can check them out at waldenlocalmeat.com. Budget depending, always buy the most expensive cuts you can afford, there really can be significant benefits. As the saying goes, we are not just what we eat, but what the food we eat has eaten, too.
#2. Fish and Seafood Having some fish and seafood in the diet can provide a nice break from the typical meats and can provide a number of health benefits. Aim to eat at least 2-3 portions of fresh fish per week.Just as with our meat and eggs, the quality of our fish should be considered. Farm-raised fish has been fed pellets, antibiotics and forced to live in cages, but it is not always clear that this is what we are buying. The equivalent of grass-fed or organic meat in fish and seafood is ‘wild’, so that’s what you should aim to buy if budget permits. Again, a good local fishmonger is your best bet.
3. Fruit and Veg You can probably guess what I’m about to say here – source fresh, local high-quality fruit and veg.Supermarket produce is usually imported and quality and freshness are therefore lower.It’s not necessary to buy organic fruit and veg, but if you do then concentrate on the following 12 fruit and vegetables (known to have a higher pesticide content):
#4. Seeds and Nuts Seeds and nuts not only taste good but pack a high nutrient punch too. Something that may be new to you is ‘nut butter’ in its various forms. This is simply a spreadable paste made from raw nuts. You can buy peanut, almond, cashew and many more varieties.Most large supermarkets now sell these. Buy the most natural forms, with no added salt, sugar or any ‘extra’ stuff – we just want the raw nuts. My favourite brand is ‘Meridian’.
#5. Herbs and Spices A selection of herbs and spices is essential to boost flavours in your meals and enhance variety.Stock up with as many as you can, with the fresh options, always being best. There are also a number of health benefits (including anti-inflammatory and anti-viral) from eating them, so make sure to include them in your dishes.You will find all these herbs and spice in the large supermarkets.
#6. Cooking Oils The best cooking oils are those from saturated fat. That’s because these don’t oxidise and become inflammatory due to high omega 6 content when heated. Believe it or not, this makes extra virgin olive oil a poor choice for cooking. Instead, when cooking, use extra virgin coconut oil, coconut butter, organic ghee, grass-fed butter or goose/duck fat. Save the polyunsaturated fats (the ones damaged at high heat) as healthy oils to add cold after cooking, on salads or in vegetable dressings. Examples of dressing oils would be extra virgin olive oil, avocado oil and macadamia oil.You should buy these in dark colored glass bottles to protect the oils from sunlight, and store them in a cool dry place to protect them from heat.
7. Tea and Coffee Coffee is awesome. It is however one of the crops most sprayed with pesticides, so try to buy organic.Herbal teas serve as a tasty alternative to traditional English tea and should be an addition to your daily selection. They are caffeine-free and have a number of health benefits that can boost energy, improve recovery and enhance sleep. Most supermarkets have a large selection of different flavours.I highly recommend buying them as loose herbs and using a tea strainer to reap the most flavour and benefits.