FFF Nutrition Circle

                            Making unusual eating clean and simple...

HAPPY NEW YEAR  2010

We are at the 3rd week point of another month and that means a little nutrition blast from Face Forward Fitness to help you make the right choices to eat well, energize your body with good vitamin and mineral enriched foods and continue your efforts for a heart healthy, leaner and fit you!

Tips:
~Stay Consistent with what you eat and what time of the day you eat.
~Do not skip meals and snacks. Eat every two and one half to three hours.
~Eat the right foods. Do not be tempted to go off your clean eating plan just because you are starving and dinner is not ready.
Eat half of a snack and wait until dinner is ready.
~Drink more water. Medical researchers found that 2 cold glasses of water in the morning before you eat breakfast speeds up your metabolism for the day; helping you to burn more calories. You should have one ounce to every pound you weigh. A better way to ensure you are having enough: have your two glasses before breakfast, and two more with every meal.
~ Paste up a list of snacks you are allowed to have in your cupboard, so the next time you go into the kitchen for a snack it will be a well thought out one and not one based on impulse.

To stay on a meal plan is hard to do with work, a family, hours spent on the road to and from work, or soccer practice with the kids, not to mention going to the market to stock your refrigerator with the food you should be eating.

So here is a shopping list to make things a bit easier. If you have a family, or cook for others in your home do not be a 'Soup Nazi' and only serve what you have to eat.  Just be sure to right-size your portion and make a side sauce for those who want to have their meat swimming in calories.

Especially where children are involved, please do not skimp on whole foods and fruit. Statistics have proven that children must have whole milk and much more fruit that have calcium in their formative years. Bone mass is developed until the ages of 35 to 40 years of age, however, Peak bone mass is obtained between the ages of 14 and 24. As they mature a slight change in eating habits may be necessary to maintain weight and energy levels for the body and brain to function optimally.

Adults need 1000 mg/day.   Children need 800 to 1300 mg/day.

Most Fruit have some Calcium and Vitamin C which aids in the absorption of iron for the structure of bones, cartilage, muscles and blood vessels.

Your Shopping List... remember this is to serve as a concise guideline of items to have in the house so that you always have the right foods in house, to eat while you train yourself to eat for health and a leaner and fit you. Buying Doritos and Cheese Cake is still okay but read the label to know how much ONE serving is and take those calories into consideration... you have been warned.

The FFF Food List...

BASIC MEAT AND DAIRY AND FIBER
Eggs
Oatmeal
Brown Rice
Bulgar #2
Whole Grain Bread with at least 3 to 5 grams of fiber per slice.
Tortilla shells (no more than 90 calories per tortilla)--3 grams of fiber and low Fat--- Eat only one in any given day.
Skim Milk or 1%
Part-skim Mozzarella, string cheese, low fat cottage cheese, basically cheese that contain less than 5grams of fat PER OUNCE.
Low fat/no fat regular or frozen yogurt
Smart Balance Butter
Olive Oil
Chicken stock with no fat, No or Low sodium or MSG
Light Sour Cream
Bacon Bits
MEATS: Chicken (dark and white meat-eat skinless), Turkey, Salmon, Tilapia, Tuna (fresh or canned in H2O)
RED MEAT: lean...Lean Chop meat or sirloin cut steak. (I recommend eat once a week if you must,  twice a week tops if necessary)
Fruit
Apples
Grapefruit
Tomatoes
Strawberries
Lemon
Grapes
Blueberries
Bananas
Orange
Blackberries
Kiwi

Vegetables
For Salad Leafy Greens: Spinach, Kale, Radicchio, Field Greens, Parsley (it is not just a garnish),
Asparagus
Peas
Squash - summer
Squash - winter
Broccoli
Kale
Peppers (FYI: Red and yellow are less acidic than green)
Lima Beans
Zucchini
Spinach
Artichoke
Carrots
Avocado
Celery

Mrs. Dash is a no sodium condiment, but buying garlic, onions, etc... are all fine just watch the salt.

-MGC

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