How does your breakfast look?

Often we are not hungry when we wake up. If we are trying to lose some weight we decide “I’ll just skip my breakfast. This way I will avoid at least 300 calories which will get me closer to my ideal weight.” (I know I made this mistake in the past.)

Unfortunately this diet strategy works completely against you. It makes you eat more during lunch and later that day, it also makes you crave high-energy (read: high in fat and refined carbs) foods. It also makes you moody and irritated.

Even those who are not trying to lose weight are still losing out when they skip breakfast. In the morning our bodies are getting out of the nighttime fast (just think about it, night is the longest period of starving for our body.) By afternoon glycogen supplies (molecules that work as primary energy sources for the body) start to deplete. By lunch you start feeling fatigued, you lose your focus and the ability to think fast and make decisions. Usually in this state you reach for a cup of coffee with a high-carb treat which makes your blood sugar levels shoot out of the roof only making you even more fatigued in an hour or so.

Here are just a few quick facts why a balanced breakfast is so important:

• Children and adults who eat breakfast perform better on tests, have better focus and concentration, they are also able to think faster and make faster decisions (Harvard University/Massachusetts General Hospital study)

• Eating breakfast improves your late-morning mood as well as has advantageous effects on satiety and cognitive performance (University of Health Sciences/Chicago Medical School)

• Eating breakfast keeps you thin. Not only a low-fat breakfast helps you lose weight but it keeps the scale from creeping up with years (National Weight Control Registry)

• Breakfast jump-starts your metabolism so that you can start metabolizing fat stored in your body (Duke University Medical School)

• Eating breakfast keeps the levels of “bad” LDL cholesterol lower protecting your ticker for years to come (October 2010 American Journal of Clinical Nutrition)

• People who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.

Balanced and fast Breakfast ideas

Breakfast as any other meal should be a balanced combination of nutrients that will give your body enough energy to go through the entire day. It’s important to include whole grains, fruits or vegetables, protein and healthy fats in your breakfast, but combining any two of these ingredients will still be a great choice.

One of the main reasons why people skip breakfast in the morning is because they do not have time to cook it. Most of us have more important things to do in the morning than cooking breakfast for 30 minutes. In the table below you can find examples of healthy breakfast foods. Combine ingredients from different columns to create a wholesome and balanced breakfast.

Low-fat protein: low-fat yogurt, Greek yogurt, eggs or egg whites (if you are watching your cholesterol you can mix 1 full egg with 2-3 egg whites or substitute for egg beaters), cottage cheese, peanut butter, skim milk or soy milk, smoked salmon, lean slices of meat and poultry.

Whole-grains: whole grain cereal (choose types that have at least 3 g of fiber per serving and not more than 9g of sugar), oatmeal, whole-grain bagel or piece of toast, whole-grain waffles, whole-grain pancakes.

Healthy fat: natural peanut butter (natural varieties do not have added hydrogenated oils or sugar), any nuts, avocado, ground flax seeds.

Produce: dried and fresh berries, (choose varieties with no added sugar) fruit, freshly squeezed juices, vegetables that you can add to your omelets.

Budget-friendly breakfast ideas

1. Yogurt parfait:
   layers of seasonal or frozen fruit and berries, granola and plain low-fat yogurt.
2. 1 whole-grain waffle with peanut butter (instead of syrup) and a few slices of fresh fruit or berries (strawberries, apples and bananas are my favorite.)
3. 1 hard-boiled egg, 1 whole-grain piece of toast with naturally sweetened fruit spread or butter.
4. 1 whole-grain bagel with low fat cream cheese and several fruit slices.
5. Whole grain cold cereal with low-fat/skim milk or soy milk.
6. Oatmeal with raisins, cinnamon and nuts.
7. 2% Greek yogurt sprinkled with toasted wheat germ or granola and with seasonal or frozen fruit.
8. Egg or egg-white sandwich: 2 pieces of whole-grain toast with a little bit of mayo or butter, 1 egg or 3 egg whites cooked in a non-stick pan with just a sprinkle of oil or butter.
9. 1 piece of whole-grain toast with Cheddar cheese melted o top of it (you can also add a piece of ham if you are craving meat in the morning.)
10. Scrambled eggs (2 eggs) with grits (1 cup cooked.)
11. Omelet with fresh vegetables.
    These vegetables usually taste excellent in omelets:
    spinach,
    bell peppers,
    tomatoes,
    broccoli,
    onions,
    mushrooms and they are budget-friendly as well.

    Sauté chopped vegetables in a little bit of vegetable oil (canola or grape seed oil are my favorites), then pour slightly-beaten eggs on top of it.

    Cover with a lid, reduce heat to medium low and cook until the eggs are set. Top the omelet with cheese if you want.




12. Fruit salad:
    cut-up fresh fruit that I have in the refrigerator, a handful of raisins and nuts. Sometimes I top it with 2 tablespoons of Greek yogurt. This is a great breakfast when you want to cleanse your system and detox your entire body.

    Even better: Use frozen fruit. Fresh fruit can be expensive especially in winter. Frozen fruit (no sugar or syrup added) are a real powerhouse of nutrients at a fraction of a cost. Most frozen fruit is picked at the peak of freshness and flash-frozen to seal all the vitamins and nutrients. Fresh fruit on the other hand can sit for weeks on trucks and in warehouses causing it to lose its nutrients (vitamin C is the first one to go.)

    For a healthy fruit salad thaw your favorite fruit or berries and mix them with a fresh banana, apple and nuts.




13. Overnight muesli.
    It is a great way to start your day because you do not have to cook anything in the morning. Mix everything the night before and in the morning you will have healthy breakfast for the entire family.
    Ingredients
    4 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
    1 tablespoons dried cranberries or any other dried fruit (I like tropical mix)
    1 tablespoon nuts (I like walnuts, almonds, sunflower or pumpkin seeds)
    1 tablespoon wheat germ
    2 teaspoons honey or maple syrup (I use honey or syrup only for my little girls, my husband and I do not add any sweeteners or sugars)
    1/4 teaspoon vanilla extract (optional)
    1/8 teaspoon salt
    Choose 1:
    1) 1/4 cup low-fat plain yogurt with 1/4 cup unsweetened or fruit-juice-sweetened cranberry juice (you can use any other juice that you like)
    2) ½ cup of skim milk
    Directions:
    Mix all of the ingredients in a bowl, cover and refrigerate overnight.
    Tip: if you forgot to make this cereal in the evening you can still fix it in the morning, mix it with ½ cup of hot milk and let stand for 10 minutes.
14. Home-made granola cereal with skim milk.
    You can make big batches of this granola cereal every 2 or 3 weeks and enjoy healthy and super-fast breakfasts. Top it with berries or any seasonal fruit to make it even more delicious.
    6 cups old fashioned rolled oats
    ½ cup vegetable oil (I love walnut or almond oil, but you can use any other variety that you like. Olive oil is not the best choice for this cereal because it loses its healthy qualities when it is heated.)
    ½ cup agave nectar, honey or maple syrup (if honey is too thick you can mix it with ¼ cup warm water)
    ½ cup wheat germ
    1/3 cup wheat bran
    1/3 cup ground flax seed
    2/3 cup nuts (I usually use walnuts and almonds)
    1 cup raisins (you can also use cranberries, cut-up dried apricots, diced dates, tropical fruit mix, banana chips or any other dried fruit.)
    Directions:
    Preheat oven to 325 F. Mix all the ingredients in a big mixing bowl. Spread the mixture in 2 shallow baking trays and bake for 30 minutes stirring twice.
    Remove the mixture from the oven, allow to cool and transfer to an airtight container.
    
    Tip: put the trays on wet cold towels to cool the trays and stop the cereal from cooking.

    Important note: this cereal is not a low-calorie breakfast idea and you can easily pack on the pounds if you eat too much of it. To make this cereal less calorie dense you can mix it with 3-4 cups of uncooked old-fashioned rolled oats or toasted oats (spread 4 cups of oats on a cookie sheet and bake at 300 F for 20-30 minutes stirring twice.)

    Serve with skim milk and top with berries or bananas.

    Feel free to improvise with these two cereal recipes. You can add other grains (rye or barley flakes), mix in your favorite whole-grain cereal or puffed rice, add coconut flakes or sesame seeds for a tropical taste, add a dash of vanilla extract or a sprinkle of cinnamon. Work with the ingredients that are available in your area so that you can create a breakfast that you will look forward to.

15. Smoothie (great before runs or morning workouts)
    1 banana,
    1 cup skim milk/soy milk or plain low-fat yogurt,
    1 cup frozen berries,
    1 tablespoons of wheat germ,
    ½ tbs of ground flax seed and wheat bran each.
    Optional ingredients:
    1 teaspoon of instant coffee to help you wake up;
    1 tbs natural peanut butter to make smoothie more filling;
    ½ cup of cottage cheese – a great source of protein;
    ½ cup of ground oatmeal (put ¼ cup oatmeal in a dry blender and pulse it until the oatmeal turns into powder) – good source of fiber, protein and a great thickening agent if you are not using a banana or yogurt;
    1 cup fresh spinach – you won’t taste it but will reap all of its benefits.

    Blend all of the ingredients and enjoy!

Best drink to jumpstart your day

Most of us are used to drinking a big mug of coffee in the morning to wake up and start the day. I‘ve been a coffee drinker for many years but lately I’ve switched to a healthier alternative.

Coffee

Coffee is not necessarily a bad thing in the morning. After all it is packed with fiber, it has a nice taste, it helps you to wake up and according to some research it is even a heart healthy drink. I like coffee myself and usually drink it a few times a week.

However, if you start your day with coffee, then continue your mid-morning with another cup from Starbucks and order a few espressos during lunch then we have a problem. Instead of energizing you coffee starts robbing you of energy, it gives you a headache, constant feeling of nervous anxiety and agitation as well as makes you lose your focus at work and at home. Coffee is also a diuretic and it robs your body of vital water.

If you like to start your day with coffee then limit this drink to only 2 cups a day. This way you will get all the benefits without any negatives. Also for each cup of coffee that you drink you need to drink a glass of water double the size of your coffee cup to stay well-hydrated.

Lemon jump-start:

The first thing when you wake up, drink a big glass of water with lemon squeezed from a half lemon. It is recommended that the water should be warm but I personally can drink only cold water. This drink helps take a load off your lymphatic system, help cleanse your system and detoxify your liver cells.

The citrus smell is also very energizing so it will help you wake up in just a few minutes.

Lemon juice is also full off vitamin C which can boost your immune system and ward off stress (constant stress depletes your body’s supply of this essential vitamin.)
You can also rely on this drink during the day to keep your energy levels high.

Green tea:

Green tea has high levels of caffeine so it can be used instead of your morning mug of java.

According to various recent studies drinking green tea was reputed to be helpful in preventing or fighting cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular disease, infection and impaired immune function.

If you drink decaffeinated green tea then you still get all the health benefits. However decaf is 50% less potent than original varieties.

Homework:

• What is your favorite Healthy Breakfast? Please share your recipes and ideas in the comments below.
• Starting tomorrow stick to a healthy breakfast every morning no matter how little time you have or how hungry you are.
• Share pictures of your favorite breakfast on BalanceInMe Facebook page

Keep it balanced!

Photo credit: ali edwards, terriseesthings

What is healthy eating? Even though this question seems simple the answers will vary greatly depending on who you ask. No wonder that eating healthy becomes very confusing for a normal person like you or me.

There are plenty of theories about healthy eating nowadays but most of them won’t work for you. A diet/nutrition plan created without consideration of your preferences, goals, budget and simple likes/dislikes is just a waste of time.

I personally don’t like turnips and celery and there is no way that I can tolerate anything slimy in nature (like boiled okra or runny eggs…yuck!) If somebody told me that I had to eat those items every day to stay healthy I would say “Forget it!”

If you want to create a healthy diet that you can stick to then you need to answer the following questions:

1. What is your budget?

Do you know how much you spend on food monthly? How much would you like to spend ideally?

In August I decided for the first time to track my monthly expenses. The number shocked me (to say the least!) Writing down every little thing that we were paying for made me realize how many useless purchases we were making (especially for food.) Obviously, eating out was the biggest problem but even grocery shopping was way too high for our family. In January we managed to cut our grocery expenses by 56% and I am very satisfied with the result.

When you are in a budget-saving mode you need to eliminate expenses that are not imperative to you. Obviously the budget will be different for every person and your healthy eating plan will depend upon it. For John from New York $200/week on groceries will look like a major cut back while for Jane from Alabama $75/week actually means splurging.

Homework: Start tracking your current food expenses and figure out your ideal budget. If you want to make this process a little faster download the Grocery Budget template and make a list of all your pantry, freezer and refrigerator staples. Include the prices and how often you buy them – this will give you a general idea of how much you are currently spending on food.

2. What are your personal considerations?

Make a list of all goals that you would like to achieve with healthy eating. Include your personal likes/ dislikes, food intolerances or allergies. A healthy eating plan should satisfy every single point on your list.

Right after you are done creating this list write down how you can achieve these goals.

I am lactose intolerant so obviously I have to consider this when creating my personal healthy eating plan. I used to buy lactose-free milk but I felt that my body still wasn’t processing it right. This month I am moving to soy milk (which I disliked most of my life) and am trying to acquire a taste for it.

If you feel that something isn’t working for your body then now is the time to try a different diet.

Here are some common considerations for you:

1. Gluten intolerance (Celiac disease) affects 1 in 133 Americans. Read the most common symptoms of gluten intolerance.
2. Lactose intolerance affects about 60% of the world population. The degree of intolerance differs greatly but you can read the most important facts and symptoms here.
3. Artificial sweeteners can cause allergic reactions and keep you from losing weight.
4. 9 out of 10 Americans eat too much salt every day, and many of them get more than twice the recommended amount (2300 mg or 1500mg according to the new guidelines.) High sodium intake increases chances of dying prematurely of any cause by 50%

3. What are your food preferences?

Going from eating pizza to munching on broccoli overnight is a recipe for disaster. In order to stick to your new diet you need to adjust it to your taste and your food preferences. Make a list of taste/items that you love and the list of items that you despise and can’t eat at any condition.

During the Healthy Eating on a Budget Challenge you will focus on making healthier choices to satisfy your taste and avoiding at all costs ingredients that you hate.

4. Where are you right now?

In order to make healthy eating changes you need to look critically at your current diet. What are the healthiest/unhealthiest meals that you eat? What changes will be the easiest ones to make?

Download a Food Diary template and commit to filling it out for the next few days. In the Notes section of the template analyze what you ate during the day, what choices were healthy and which ones not so much.

Also pay attention to how much money you spend on eating daily especially if you buy your lunch or coffee daily. All these little things make a big difference for your health and for your budget.

5. How are people around you involved in your healthy eating plan?

If you cook for the entire family then obviously you need to consider everybody’s tastes. Trying to fix 2 or 3 different meals to satisfy everybody’s preferences will be an absolute nightmare. Write down everything you need to remember about members of your family before you start the challenge. You can use the questions 2 through 4 to guide you through the process.

6. What is your personal idea of a healthy diet?

Take a look at all of the answers that you just wrote down. Where do they take you?

A lot of diets are based on extremes like

• eating very few carbs as opposed to being a carbohydrate-junky,
• going vegetarian or vegan as opposed to being a determined carnivore,
• eating only raw foods as opposed to eating highly processed foods,
• cooking everything from scratch as opposed to buying everything premade,
• eating no sugar at all as opposed to having sugary treats all day long,
• going low-to-no fat as opposed to devouring greasy foods all the time.

In order to make your healthy eating plan work you need to find a golden middle between these options. Don’t let fads influence your health choices but rather listen to your body and choose what is right for you. The next 30 days is the perfect time to try something new and if it doesn’t work for some reason, then you can always go back to your old lifestyle or try a different approach.

My personal take on healthy eating

If everything you just read still seems confusing then let me tell you what healthy eating on a budget means for me. Feel free to follow in my steps but I greatly recommend that you create your personal healthy eating plan.

1. I am not a vegetarian but I eat red meat once every 3-4 months, eat low fat poultry 2-3 times during the week, cook fish at least once a week (more if possible) and enjoy vegetarian meals the rest of the time.
2. For every meal I try to stick to the 4/1/1 carb/protein/fat ratio. I am not on a low carb diet but I choose carbs rich in fiber, whole grains and vegetables most of the time. Refined carbs (cookies, sugary cereals, white bread, candy etc.) are just occasional treats and not every-day staples.
3. I love sweets (and frankly speaking I couldn’t imagine my life without them until recently) but now I stick to natural “candy” (a few pieces of dried apricots, bananas and fruit low in sugar like apples and berries.) A few times a week I will treat myself to a small piece of dark chocolate or a small bowl of natural ice-cream (I can’t imagine my life without it even though I am lactose intolerant )
4. I don’t drink any soda or any other sweetened drinks. My favorite drinks are water, flavored green tea without sugar (hot or cold), an occasional glass of juice or a cup of black coffee.
5. I have a rule: every meal should have at least one green or brightly colored item in it. For breakfast I add frozen berries to my cereal, for lunch I have an apple or add a small salad to my meal and for dinner I always make vegetables the main ingredient.
6. 95% of the recipes that I use take 30 minutes or less to prepare. Anything longer than 30 minutes is cooked during the weekend when I have some extra time.
7. I avoid buying processed foods (like canned soup or pasta sauce) due to high contents of sodium and preservatives. However, I LOVE hot dogs (so does one of my girls) and I have this treat every once in a while (I choose turkey dogs with no nitrates added.) Some processed foods like thin-crust pizza (no pepperoni) and canned vegetables (corn, beans, peas etc.) are still staples in my house because they are easy, time-saving and pretty healthy.
8. I say a definite NO to:
   • artificial sweeteners;
   • High Fructose Corn Syrup;
   • Partially Hydrogenated or Hydrogenated Oils (trans fats);
   • grocery items with ingredient lists longer than 4 lines.
9. Vegetables are usually minimally processed in my house (sautéed or steamed for a few minute, sometimes grilled or roasted.)
10. Healthy fats (nuts, vegetable oils) are an essential part of my diet. I don’t cook low-to-no-fat meals however I limit the amount of saturated fat by using lean meats, avoiding heavy cream and enjoying butter sparingly.
11. I stick to all these rules only 90% of the time and enjoy myself (in moderation) the remaining ten.

It took me and my husband several years to come up with these diet guidelines but they work for us. If you decide to follow my example please pick only 1-2 habits at a time, otherwise you will be overwhelmed and disappointed.

A healthy balanced diet is a harmonious combination of all of the mentioned above factors without sacrifices that you can’t sustain for a lifetime. There is a healthy alternative pretty much for anything and with a little creativity and some research you will be able to find it.

Homework for the week:

• Answer the following questions:
  1. What is your budget? –use the Grocery Budget template
  2. What are your personal considerations?
  3. What are your food preferences?
  4. Where are you right now? – use the Food Diary template
  5. How are people around you involved in your healthy eating plan?
  6. What is your personal idea of a healthy diet?
• Based on these answers create your personal Healthy Eating Plan.
• Share your answers or your plan in the comments below.

Please remember that this is just the first “draft” and you will be updating it along the challenge.

Do you have any questions? Please ask them in the comments and start your question with QUESTION.

If you like this article and are enjoying this challenge please invite your friends or family members to join us. Please Tweet, Facebook or email the link to this article to your friends.

Keep it balanced!

P.S. If you made it here from Twitter, Facebook or a,link from friend, why not join our Healthy Eating on a Budget Challenge (HEBC)? This is part 2 of the challenge so you still have time to join our FREE challenge. Click here to join the Healthy Eating on a Budget Challenge.

Photo credit: dreamstime

Health one bite at a time

Every year, every month or every time that we overeat and feel bad after it we make a resolution to eat healthier. But how often do we keep that promise?

Sometimes we stick to a healthy plan until the next big family event. Or maybe until a party with delicious and diabolically tempting food. Or maybe until the next stressful day (and we have plenty of those.)

An easy and obviously important goal like healthy eating sometimes seems unrealistic to achieve.

At the beginning of the year I ran an annual BalanceInMe survey to see how balanced all of us are and the results are in.

The majority of the BalanceInMe community has trouble staying healthy and the results haven’t changed much from last year (if anything, in 2011 the number of those who couldn’t keep their health in balance increased by 3%.)

Isn’t it time to change this vicious cycle?

I invite you to join a Healthy Eating Challenge (it’s absolutely free.)

When it comes to improving health it’s best to start one step at a time and nutrition is the foremost and most vital step. Our bodies need balanced and high quality fuel to produce the energy that will help us deal with everyday tasks and stress, find power for exercise and keep all our vital systems humming in harmony.

Why is it so hard to eat healthy?

Eating healthy should be the most natural and easiest thing to do but in reality it’s quite the opposite. If you’ve tried to eat healthy before but didn’t succeed then you are not alone.

Healthy eating is hard today.

Our society and our lifestyles make healthy eating difficult. Let’s look at just a few factors.

1. Scientific confusion. If you’ve tried a healthy nutrition plan before then you probably got confused with all the information (often contradicting each other) that is available today.

   One day we hear that eggs are our worst enemies, the next day they are our best friends.

   One day we hear that vegetarianism is the healthiest way of living, next day we read studies that meat is vital for heart health.

   Some experts say that wheat products are okay to eat while others are screaming that it’s the cause of all evil.

   How can you not be confused with all this?
   
   What facts confuse you? Ask your questions in the comments so that we can find the truth.

2. Healthy eating is expensive. We all understand that if we could buy all things organic and use only high-buck nutrition power-houses then our health would be in perfect balance. I don’t know about you, but there are not many things that I can afford to buy organic before going bankrupt. And is organic eating really that good or is it just hype to make consumers, you and me, pay ten times more for a product that is worth only a few cents?

   Did you ever read a healthy recipe that is more expensive to fix from scratch than buy a meal for two at a restaurant? I did, and honestly, it’s very discouraging for a person who is just trying to eat healthy on a budget.

   Is it possible to eat healthy without ruining your family budget? Yes, it is and we will focus on it during our Healthy Eating Challenge.

3. Healthy eating (and mainly cooking) takes too much time. I have a question. What’s faster, going through a drive-through on the way home from work or fixing a healthy dinner from scratch?

   I would imagine that the drive-through would seem like the right answer to you but it doesn’t have to.

   So many healthy meals take only 10-20 minutes to cook and use cheap ingredients that are already in your pantry. The rule in my house is not to fix a meal during the work week that takes more than 20 minutes. I am sure that each one of us can find this time (even after the most stressful or busy day) to take care of our health and the health of our loved ones.

4. Healthy eating is not tasty. The tastiest things in the world are not healthy, it’s true. I wish a bowl of ice-cream were as healthy as steamed broccoli. Or a slice of pizza as nourishing as brown rice with steamed fish.

   We are hard wired into craving fatty, salty and sugary foods and there is no telling why God created us this way.

   BUT it is possible to acquire taste for healthy food and you can enjoy delicious meals without sacrificing the taste that you love.

   It’s a proven fact that we get addicted to unhealthy food (soda, fatty or salty foods, sugary deserts etc.) and the modern food industry does everything they can to put us on the hook. But just a month without this junk in your body will give your taste buds a complete makeover.

What challenges do you face when it comes to healthy eating?

Whether you are trying to eat healthier or you have accomplished this goal already and want to share your knowledge and experience with others, I invite you to join the 1 Month of Healthy Eating Challenge.

No matter how busy or laid back our lifestyles are we can all take a little bit of time for ourselves and do something nice for our bodies – nourish them with love, care and budget-friendly healthy meals.

What can I expect from the Challenge?

In order to make this month a success we all need to set specific goals that we will be working towards. This week please think of the goals that you would like to reach (lose weight, lower cholesterol, cut back on grocery bills etc.) and share your goals in the comments.

• Every week I will post one article that will focus on a healthy eating concept.
• Every few days I will post healthy recipes that I fix during the week and I would love for you to share yours (a lot of recipe sharing will be going on on Facebook.)
• Every week I will answer your questions about healthy eating (please start asking them in the comments and start each question with QUESTION: so that I can easily spot them.)
• We will commit to supporting each other and keeping each other accountable in the comments, on Facebook or in any other way.

When does the challenge start?

I know that we all need a little bit of time to get mentally prepared for a challenge (or finish a bucket of ice-cream in the freezer that might be too much of a temptation during the challenge, LOL.)

We will start the challenge in 1 week, on January 27th. Please mark this day on your calendar.

How do I join the 1 Month of Healthy Eating Challenge?

Joining us is easy.

1. Please leave a comment on this post introducing yourself and explaining
   
   • what challenges you are facing with healthy eating,
   • what goals you are trying to reach with a healthy meal plan,
   • what questions (if any) you have about healthy eating (please start a question with QUESTION so that I can easily spot them.)

2. If you are an expert on healthy living already please introduce yourself and tell us a few things about how you managed to stick to a healthy meal plan. We would love to have you here.
3. Please enter your name, email and preferences in the form below so that I can send you important information and motivation during the challenge.
   
4. Please LIKE BalanceInMe on Facebook because some of our conversations will be going on over there. I would love for all of us to share pictures and recipes of our favorite healthy meals on FB but we’ll get there later.
5. Do you know anyone who will enjoy and benefit from the challenge? Please share this post with your friends. The more people who will join us the more fun this challenge will be.
6. Please remember that this challenge is absolutely FREE. All you need is the desire to transform your eating habits, learn new healthy-tasty recipes and have fun along the way.

See you on January 27th here on BalanceInMe.

Keep it balanced!

Photo credit: andi.vs.zf

Did you ever have to think of a last-minute present? It’s stressful!

Maybe you got really busy at work and completely forgot to order the gift.

Maybe your gift can’t be delivered on time (it happened to me before.)

Or maybe the gift that you carefully picked out is simply not available at the stores right now (I wanted to give my husband a pair of running shoes one year and of course none of the nearby stores carries his size.)

And maybe sometimes you just want to give something extra special to a person you love but no matter how many sleepless nights you spend thinking about the present you still can’t come up with anything even remotely close to the perfect gift.

If you are in this situation this year then I have several very interesting and balanced gift ideas that I would like to share with you. Even if you got all presents under the tree already you can still keep reading to see if there is something that you want to give yourself this season (after all, taking care of yourself is a vitally important part of living a life of balance.)

1. The gift of farm-fresh produce. Wouldn’t it be wonderful to get a bushel of farm fresh produce every week? You know that tomatoes that you get were on the vine just a few hours ago versus a few weeks ago. The fruit that you get is ripe and has just been picked versus being sprayed with chemicals to keep it looking pretty and fresh for weeks in a row. CSA (Community Supported Agriculture) is a wonderful gift that will keep your loved ones healthy all year long. Go to Local Harvest (US), Making Local Foods Work (UK) or Food Connect (Australia) to find a farm new you. Call the farm today or order an online gift certificate that you can print and display under or on the Christmas tree.
2. National park membership. What can be better than spending time in nature? In my opinion nothing can bring you more balance than just a few minutes outside. A lot of national parks, refuges and botanical gardens offer annual passes that will let you (or your loved ones) enjoy peaceful minutes in nature any time of the day or year.

   How wonderful will it be to go camping with your family during the weekend?

   Do you feel stressed out after a long day at work? – Just get in your car and go for a relaxing walk under century old trees … Peace and serenity…

   Check online if your state offers park memberships (South Carolina – the state where I live – offers an annual family membership for just $50.)

3. Digital subscription. Do you want to help your loved ones transform their lives or try something new? Pick one (or several) magazines that you think they will appreciate and give them a digital subscription. This gift will be green, eco-friendly (no trees were harmed to deliver that magazine to their inbox) and useful. If your loved already owns an iPad or Kindle Fire then they will be able to read the magazine absolutely anywhere.
4. Mind and Body Program. Gym memberships are becoming too boring and impersonal. Even more, most people who get gym memberships go to the gym only for the first month or two and after that they revert back to their old lifestyle. I personally haven’t set my foot in the gym for over two years and I LOVE exercise.

   If you want to give your loved ones a gift of a balanced body that they will actually appreciate then how about trying something new?

   • A gift card to a local Pilates or Yoga studio. If the person you are giving this gift to is a total fitness beginner then I would recommend purchasing several private sessions (most good studios will actually insist on teaching at least 1-3 private sessions before allowing you to join a group class.) If you (or the person receiving this gift) has already tried Yoga or Pilates on DVD or in a regular gym and wasn’t too impressed then I am asking you to give it another try. The only common thing between gym/DVD Yoga and Pilates and a studio session is the name. Even most men enjoy these sessions after they try them and realize that Mind & Body exercise is not a Female Only thing (I got my husband into Pilates and have several male clients at the studio who love their workouts.)
   • An online Pilates video program. If a person you are preparing this gift for doesn’t have time to go to the studio or gym then an online program is the best fit for them. A blogging friend of mine Robin Long is launching her Pilates Body program on January 2. It’s a 6-week virtual Pilates and nutrition program. The registration is open right now.
   • If you are ready to try (or give) an online Yoga program then I would recommend 30 Days of Yoga. I took Marianne’s Yoga program this fall and it was amazing. I am not a Yoga person but I thoroughly enjoyed this class. She has Yoga for everyone: beginners, busy people, curvy yoga and of course everyone else.
5. A well-grounded gift for women. If you are looking for a gift for a busy mom who wants to have more energy and have a healthier lifestyle then Designed for Wellness is something I would recommend. Lisa Byrne created this course for moms who need more healthy balance in their lives and have little time to achieve it. The best thing is that if you purchase this course by January 2nd then you also get to enroll for free yourself.
6. An apology. Sometimes the best gift that you can give someone is not the one that you can buy. Do you feel that you weren’t appreciative enough of the people who love you? Did you offend someone this year? Did you say something you regret? Let your loved ones know how much you really love them by apologizing to them this Christmas if an unfortunate incident has occurred during the year. Write a long letter where you tell exactly you love this person and how sorry you are for not showing it more often. You know the words that you have to say, and now is the best time to say them.
7. Healthy cooking lessons. Another ingredient of balanced living is healthy cooking. When you try to juggle healthy ingredients, simple recipes that don’t take half of the day and tasty cooking can quickly become overwhelming. Jules Clancy of StoneSoup.com has created a Virtual Cookery School that will teach anything from reclaiming a waistline to cooking like a chef. Jules also has several eCookbooks and video cookbooks that are wonderful gift ideas for anyone.
8. New hobby. An important part of living a balanced life is enjoying leisure time. The life that is only about work, family and other necessities can put us into a rut very fast. Our lives often get so busy that we completely forget about devoting time to our leisure and even have no idea what hobby we might enjoy. Let your loved ones try one (or several) new hobbies. Take a look at this list of the most popular hobbies. Which ones do you think will be fun? Schedule a class that will teach the basics of the hobby, buy the first kit or the necessary accessories and make sure that you can give your loved one the time to try this hobby out.
9. Balanced Life. Do you feel that your loved ones will benefit from a more balanced lifestyle? Do they seem to be overwhelmed and overworked most of the time? Do you feel that the person you love has changed recently and lost connection to his/her authentic self? Give them the gift of the Reclaim Your Life course and take one copy for yourself (I told you that you deserve a gift this season too.) Presenting an ecourse can be difficult (after all you can’t put an email with a download link under the Christmas tree.) Here are a few suggestions:
   • buy a pretty flash drive and upload the course on it;
   • print out the course and put it in a personalized binder (the course comes with several motivational posters -you can print them on high-quality paper and frame them.)
   • send the download link for the ebook via email to a person who won’t be spending holidays with you this year.

Giving and receiving gifts is a wonderful tradition but it is not what this holiday season is about. Spend time with your family celebrating the real reason of Christmas, enjoy your time together and don’t worry about little things like presents. People you love will remember the time spent with you and not what gift you gave them this year.

Merry Christmas and a Happy New Year!

P.S. You can receive an unexpected holiday gift and win a free hard-cover copy of the book Tiny Buddha: Simple Wisdom for Life’s Hard Questions. Click here to see how.

P.P.S. Some of the links in this article are affiliate links. However, I endorse these items only because I love them and believe in them. I hope you will enjoy them as much as I do.

Keep it balanced!

I love the holidays!  We had snow early on the East Coast USA in October and ever since I’ve been excitedly waiting for the day that it would be appropriate to hang Christmas lights and decorations!  But the holidays don’t do those of us working towards balance any favors, do they?  We’re all offered these super sugary drinks, high calorie (super delicious) cookies, super late nights, rushing around to get perfect presents, spending money we don’t have and the stress of being with people we put up with once a year.

So without eliminating the fun of the holidays, let’s work on finding some balance so January is a little easier to manage. All it takes is a little planning. So here are my 10 things you can do to be balanced this holiday season:

1. Have a budget.  It’s not easy to buy lots of presents if you aren’t paying your bills.  Do yourself a favor and don’t go overboard.  Plan what a feasible budget is, and stick to it.  The smart thing to do would be set up a little “Present Fund” in January each year and put away a set amount of money each month to pay for birthday and holiday presents.
2. Eat right when you can.  Don’t buy the decadent deserts when you go to the store for your weekly shopping, buy the fruits and vegetables that are seasonal now (pomegranates, grapefruits, apples, cranberries, oranges, gourds, squash).  Don’t be afraid to shop around and find the cheapest but best produce store too, it’s worth a little extra effort.  Make it a point to eat a fruit or vegetable with every meal at home, and whenever possible when you’re at a party too.




3. Spend time with the people you want to.  Yes, make it a point to spend some time this holiday season with those you actually like.  There will be the obligatory office and family parties, but the whole season does not have to be miserable.   Plan to attend at least a couple of events with people you have fun with.
4. Go to bed early one night a week.  We’re all super busy and cramming as much as we can into this month, but do yourself a favor (and all of us around you) and go to bed early at least one night a week so that you won’t get sick or be a zombie by the time the holidays actually arrive (I can remember several Christmas’s where I was sick.  It’s no fun!).
5. Drink lots of water.  With all the running around and alcoholic beverages we could all use extra water.  Drink an extra bottle or glass or two a day to make up for it.  It will also help you keep up with the brisk pace of the holidays.  Keep one with you at all times so you don’t even have to think about it.
6. Plan date nights.  Holidays can bring out the beast in each of us.  It’s easy to snap at your partner just because they’re there, even if it’s not their fault.  So even though your schedule is super busy plan at least 1 date night where just the two of you can get out and get coffee, see a movie or visit a holiday themed event near you.
7. Spend time just with your family.  The holidays are a great time to be with friends and extended family, but there are also lots of family fun activities to do.  You can bake cookies, read A Christmas Carol and watch a Charlie Brown Christmas together.  You can decorate the house together too, and even divide up to wrap presents for each other!  There are also lots of fun things you can do together in your community.  Many towns have “home for the holidays” celebrations with a special parade, events, and open houses at some of the gorgeous historical homes.
8. Do something that helps you balance each day.  If reading a chapter in a mystery book helps you calm down and get centered, do that each day.  If you’re supported best by yoga or meditation, spend 15-30 minutes a day on one of those activities.  If you love bubble baths, buy yourself some holiday scented bubbles and enjoy a bath at the end of the day.
9. Spend time alone.  I know it’s the holidays, but if you want to be the life of the party you need a little alone time.  Check the kids into day care once a week or get a sitter, encourage your partner to hang with their friends one night, or just go out by yourself and have a quiet cup of coffee.
10. Remember the reason of the season. The holidays are supposed to be a time for joining together and celebrating life.  We’ve managed to turn them into mad dashes and overbooked schedules.

By December 25th many people are cynical, frustrated and tired of the holidays, but if you take it slow, intentionally create down time for yourself, and make sure that you balance your eating and your partying, hopefully this year you’ll enjoy the holidays all season long.

What are your tricks to keep your holidays healthy and balanced?

Laura Dickey is passionate about sharing hope and empowering individuals, families and businesses to live balanced and successful lives. When she’s not writing or supporting others in their life journeys, she loves to organize, read, be creative and take walks. Read more about Laura here.

Photo credit: torpore

Science has shown that willpower is a very limited resource in us and it only works in short bursts. So I want to share with you a secret I discovered that uses heart-power to conquer cravings instead! You’ll spend less time and effort dealing with temptation, you’ll give in less often and you’ll feel warm and fuzzy instead of guilty and frustrated.

It all started with a choice to get healthier.

Several years ago I decided to do a major cleansing program that involved radically restricting my diet. Imagine, if you will, 8 months of no sugar, no wheat or gluten, no dairy, no red meat and no fruit except lemons and cranberries.

(Most people generally ask at this point “What’s left?” A surprisingly long list actually, but that’s another blog post.)

What I didn’t know when I started the cleanse was that I was about to get a very in-depth look at temptation.

And I mean, we got intimate!

I lived with it for days and weeks on end and just when I thought (in my safe little apartment) that I had it beat, I would have to go to the grocery store and go another round with it.

Finally, I had a major breakthrough and an insight that led to one of my most successful tactics for facing down temptation. In fact, I still use it to this day!

What I discovered is this:

Remembering something I loved, gave me the inner power to stare down temptation and win.

I didn’t really know why this worked so well at the time, but since then I’ve come to understand what was really going on.

Here’s why it works:

• Heart power is always the strongest motivational force within us and it lasts way longer than will power.

• Recalling what you love in a moment of temptation provides an immediate distraction from your obsessive focus on the tempting object.

• Remembering love creates a major “state change” or emotional shift from craving and agitation to warmth and fondness.

• Craving comes from an empty place that wants to be filled up, while love creates a filled up feeling deep inside.

..
But my big AHA moment came when I realized that:

The loving state and the craving state cannot co-exist!

So of course, I immediately started trying to find a love antidote for each tempting thing. And that was when I made another major discovery.

The beloved person, place or thing did NOT have to relate in any way to the thing I was being tempted by. They could be totally unrelated and it STILL worked.

So for example, you could be in the middle of a long put off de-cluttering of your bedroom closet and feeling incredibly tempted to go to the corner store for ice cream instead.

As your antidote, you could call up the feeling of how much you love your dog in that moment (let’s say you REALLY love your dog…) and suddenly find yourself feeling pretty good, not even thinking about the ice cream anymore, and having enough energy to finish the closet after all.

So the beloved thing and the tempting thing don’t need to relate to each other at all. It’s feeling the love inside that does the trick.

Once I figured this out I began my trips to the grocery store with a beloved person in mind. I would then walk the aisles repeating inside my head like a mantra:

I love you more than these brownies, more than these cookies, more than this cheese….

Now, I happened to use some “love comparison” language there – but there’s no comparing needed.

In our earlier example, you could just stand in front of the closet breathing in the warm feeling of love for your pet, perhaps remembering fond times or the look that cracks you up – with no comparisons needed at all.

In trying this out over the 8 months with many different cravings, I made one more discovery:

The stronger the craving or temptation, the deeper we need to get into the feeling of love to counteract it.

Mostly, this means it just takes me a few minutes longer to remember a deeper feeling, perhaps a really special moment when love was very deeply present with someone or something.

Or, if the craving was particularly strong and not ready to give up yet, I would simply have to repeat the process several times. During my grocery shopping trips, when temptation was constant, I would simply repeat this over and over again – calling up love almost like a mantra, on every breath.

So the next time you’re feeling tempted by a craving, instead of battling it with will power, try finding a heart-centered, love-antidote to it and you’ll see just how well this works.

Susan Johnstone offers essential guidance and wisdom to those seeking a more purposeful & authentic life. A coach in private practice since 1997, she specializes in transforming procrastination, self-sabotage and obstacles of all kinds into powerful fuel for transformation. She tweets and writes on these subjects at The Heart’s Voice.

Further reading:

• A valuable Guide to Resisting Temptations in Life
• 5 Golden Rules that Have Helped Me to Lose Weight for Good
• 77 (+7) Ways to Keep Your Heart Healthy and Happy for 100 Years or Longer

Photo credit: Pink Sherbet Photography

Do you like taking pills? I personally hate taking pills and try to avoid them as much as possible. Every once in a while I think “I wish I could just eat some tasty foods and cure any disease or problem.” But wait! Actually we can eat good stuff and prevent almost any disease if we include several super-foods in our diet.

Unfortunately I cannot recommend that you eat doughnuts and pizza to cure or prevent all health problems but you can develop a taste for healthy foods and enjoy a healthy life. After some thorough research I have found several foods that are absolute winners when it comes to preventing or even fighting the biggest killers in our modern day world: cancer and heart disease. Here we go …

Anti-cancer warriors

Cancer is the #2 killer in the US and in most other countries of the world. It would be more logical to start this list with the #1 killer (heart disease) but if you look at the chart below then you will see that over the last 20 years the number of deaths from heart disease has decreased by 12% while the number of deaths from cancer is slowly going up (unfortunately I could find detailed statistics only for the US but I believe that most other developed countries should have similar findings.)

I can talk a lot about how horrible cancer is but I think that each one of us knows that already. Let’s look at what we can do to prevent it.

How can foods fight cancer?

We all have cancer cells in our bodies and they are harmless if they do not start growing. In order to grow cancer cells need:

a) new blood supply;

b) local inflammation (it causes cells around the tumor to secrete “growth factors” which in turn cause the tumor to grow);

c) “lose” the ability to self-destruct (cancer cells unlike normal cells do not know that they need to self destruct if they become overcrowded.)

Certain foods can fight cancer by eliminating every one of these factors. Isn’t this wonderful ?
Drum-roll please … Here are our heroes:

The best foods to fight cancer

1. Green tea contains a compound called epigallocatechin-3-gallate (EGCC – I am glad that I am no doing a video post because I would not know how to pronounce this monster-word) which prevents new blood vessels from feeding cancer cells. No blood supply, no tumor – it is that simple.
   Facts:

   According to Japanese studies women who drink two cups of green tea per day have a 50% less incidence of breast cancer than those who do not.

   Harvard’s Laboratory of Nutrition and metabolism found that green tea reduced the size of tumors by 72%, as well as prevented metastasis or the spread of cancer.

   Best way to use it: Steep green tea for 10 minutes for maximum catechin release and drink it within 1 hour. Japanese varieties contain more of EGCC than any others.

2. Turmeric (curcumin) is the strongest food-based anti-inflammatory compound. It blocks local inflammation around cancer cells (no inflammation – no growth.)
   Facts:

   Rural Indians who consume ¼ to ½ teaspoon of turmeric a day have 1/5 to 1/15 the rates of cancer as Westerners.

   Turmeric is currently used in human trials at the M.D. Anderson Cancer Center in Houston, TX.

   
   Best way to use it: Combine turmeric with black pepper whose piperine increases curcumin absorption by 2000%!

3. Mushrooms teach cancer cells that it is time to commit suicide when they get overcrowded. For a long time only Asian mushrooms like shiitake, maitake and oyster mushrooms were considered potent cancer-fighters. Today there is evidence that even regular mushrooms like crimini, Portobello and baby button mushrooms have the same super powers.
   Facts:

   According to the study published in The International Journal of Oncology combining lentinan (a compound found in shiitake mushrooms) with chemotherapy is more effective than chemotherapy alone.

   The International Journal of Cancer reported that Japanese women who consume 1 to 3 common Japanese mushrooms a day reduced their risk of breast cancer by 64%. When the same women added in 2 cups of green tea per day their cancer risk was reduced by 89%.

   
   Best way to use it: about 100 g (3-4 oz) of your favorite mushrooms a day is your ultimate amount but even smaller amounts can still be effective in fighting cancer and boosting your immune system.

4. Soy is a controversial topic that can get anyone confused. Natural soy foods such as tofu, tempeh, edamame and miso are rich in isoflavones (compounds similar to estrogens) help to block estrogen-dependent cancers like breast cancer. Isoflavones bind to estrogen receptors without activating them and this way create a barrier between real estrogen and the receptors. However (and it is important!) foods that contain soy protein isolate (a powder made from soy) can have no effect on cancer and according to some studies can even raise the risk of cancer. In a nutshell, whole soy products – good, processed soy foods (protein drinks and bars, supplements) – not good at all.
   Facts:

   A study published in the Journal of American Medical Association in 2009 found that women who ate the most soy had a 29% lower risk of death and a 32% lower risk of having a cancer recurrence. (Read more here)

   Best way to use it: The best benefit is noticed when women consume about 11g of soy protein which is equivalent to ½ cup of edamame, 1 ¼ cups of soy milk, 4 oz of tofu. Soy is not a miracle food and it is important to keep balance when eating it. Having it a few times a week is a healthy idea but adding it to every meal is overkill.

5. Berries (finally something really yummy on this list!) like strawberries, raspberries, blackberries contain ellagic acid which cuts off the blood supply to cancer cells. Blueberries have compounds which cause cancer cells to commit suicide.
   Facts:

   With something as tasty as berries do you really need any evidence that they are good for you? There are not as many studies done yet on the cancer fighting properties of berries but some researchers (e.g. Ohio State University) have already provided proof that these tasty foods definitely deserve to be put on our list. Read more about berries and cancer here

   
   Best way to use them: Raspberries and blackberries contain 90% of ellagic acid in the seeds so you will need a very powerful blender to receive anti-cancer benefits. Strawberries on the other hand have 95% of ellagic acid stored in the fruit pulp. Opt for organic berries whenever possible to limit your exposure to pesticides and other chemicals.

6. Cruciferous vegetables (more commonly known as broccoli, cabbage, watercress, Brussels sprouts, kale, nappa cabbage and bok choy)have been proven to be potent against cancer too.
   Facts:

   Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, prostate and cervix, according to the American Institute for Cancer Research.

   Best way to use it: Natural anti-cancer compounds in cruciferous vegetables break down quickly so you need to blanche, quick-saute or lightly steam your veggies to get the maximum benefit. Eating them raw or adding them to fresh smoothies is also an excellent way to get all the goodness.

7. Other honorable mentions. Research and scientific evidence can get quite boring over time so let me give you just a quick list of other foods that proved effective in fighting cancer in one way or another:
   7. sea vegetables;
   8. garlic;
   9. plums;
   10. pomegranate;
   11. fresh herbs (particularly mint, basil and rosemary),
   12. chocolate (unfortunately only unsweetened cocoa or chocolate with more than 70% cacao can bring any benefit, other varieties can be actually harmful due to high sugar amounts),
   13. asparagus.

Are you wondering how you can remember all these foods and proper amounts? I have created special desktop wallpaper that will remind you to eat these healthy foods. You can also print this image and out it on your fridge to remember which foods to fix during the day.

If you liked the article and the wallpaper please consider spreading the word about it. It is the best gift that you can give me.

Life balance is so much easier when you do not have to worry about your health so making healthy lifestyle or diet changes is one step that each one of us can make on a daily basis.

If you are wondering about ways to protect yourself against heart disease then I have an excellent article waiting for you 77 (+7) Ways to Keep Your Heart Healthy and Happy for 100 Years or Longer Enjoy!

Keep it balanced!

When it comes to diets, one size DOES NOT fit all, though most of today’s popular diet experts, books and programs would have you believe otherwise.

Have you scanned the diet section of your favorite book store lately? The selection of diet books is expanding faster than the average American’s waist size! And each of those books proposes to contain within its pages the solution to your dietary and weight loss woes.

After decades of struggling with food, diets, and my weight, and spending valuable life energy seeking the “perfect” diet that would work for a lifetime, I decided to stop searching for answers “out there” and instead tune into my body and begin trusting myself. Who, after all, is a better provider of information about what does and doesn’t best nourish you than your very own body? It provides continuous feedback regarding the effects of the food you eat through feelings of hunger, satiety, indigestion, gas, bloating, weight gain/loss, headaches, mood and energy levels.

Have you ever considered all the variables that can affect what the best foods and dietary approach for you might be? Here are a few.

Variables Which Can Affect Your Unique Dietary Requirements

Gender. Men and women have different dietary requirements.

Age. Your dietary needs change with age. You don’t need or want the same foods at 8 or 18 or 48 or 80.

Geographic Location. People living in tropical climates need to eat differently than those experiencing harsh winters. The needs of urban and rural dwellers may vary.

Season. Your body wants to be fed differently in winter than in summer. It will be much more satisfied with warm soups in the winter and cooling fresh fruits and vegetables in summer.

Occupation. If you sit at a desk all day your dietary needs will be different than someone who does construction.

Race/Culture/Heritage. Your body will often adapt over generations to better assimilate certain traditional foods and you may find yourself craving them.

Level of Health. Different diets will work for different stages of live and health. A person who is growing eats differently than one who is maintaining health, trying to lose weight, or struggling with acute or chronic health conditions.

Allergies. Allergies clearly demonstrate the concept of one person’s medicine being another person’s poison.

Likes/Dislikes. The healthiest food in the world will do you little good if the sight, smell or taste of it makes you sick.

When you consider these variables, it’s easy to see how some people thrive as vegans, while others require meat. Why some do well eating mostly raw foods and others do better with cooked. How some can tolerate dairy or gluten while others can’t. Why a diet focused on nuts and seeds would be a bad idea for someone allergic to them.

The difficulty of trying to decide how to eat by following an external prescription becomes clear when viewed this way. And it explains why what you ate as a teenager or when you lived in a particular location may no longer work.

Once you realize your dietary needs are unique, feeding yourself becomes a source of healthy exploration, where you are constantly learning about and adjusting how to feed yourself most effectively. This is the opposite approach from forcing yourself to follow the latest dietary expert’s program, which can be like trying to run a marathon wearing the wrong sized shoes.

Only you and your body’s inherent wisdom can design a dietary plan to nourish you and it will be constantly changing with your circumstances. So for lasting nutritional health, I encourage you to forget the external “experts.” Instead, embrace your dietary individuality, using it to design a unique plan perfect for you in this moment.

Martha McKinnon is a health and cooking coach as well as a yoga teacher who blogs at Simple Nourished Living. Stay in touch by subscribing to her feed and grab your free copy of yummy Homemade Granola Bar Recipes.

Photo credit: jsrcyclist

Healthy eating is definitely a part of a balanced lifestyle. What you eat is the fuel that you give to your body and you hope that this fuel will give you enough energy to finish all your tasks, to withstand daily stress and to have some fun. The problem with healthy eating that many people face is that they do not know where to begin.

It is easy to get lost in the ocean of research, advice and diets ranging from extremes like raw foodism to eat-all-you-want (but take “magic” pills) diets. I try to maintain a healthy diet but I am not a dietitian and sometimes even I get lost among all those new tips and recommendations.

Sometimes I just want to talk to someone who will explain to me exactly what I need to eat and how to control my family’s diet in the best way (without spending a fortune at the grocery store.) When I heard that one of my favorite health bloggers – Melanie Thomassian from Dietriffic – is releasing a brand new eBook about healthy eating I immediately got interested. The book is called Healthy Eating Handbook and the title speaks for itself.

What I like about this book the most is how simple and well organized it is. The book flows from one chapter to another one and you can easily find answers to the most important nutrition questions. The book is not the only thing that you get – you are also getting a workbook that will help you establish a habit of healthy eating, a recipe book and even Home Exercise Handbook (plus a few extra bonuses). Basically you get all the tools to start you on the journey towards a healthy lifestyle.

I asked Melanie to answer a few questions about healthy eating. Even if you do not need the handbook you will still learn a lot from this awesome interview.

1. How does the principle of balance apply to healthy eating?

Maintaining a healthy lifestyle is all about being moderate in our eating, it’s not about denial, contrary to what popular ‘diets’ would have you believe. Do you wonder why you keep failing on every single diet you’ve ever tried? It’s because the common theme is denial! No one wants to live like that, which means you can’t stick with it long-term.

Without balance, or a little bit of what you like versus the “healthy stuff”, eating would become a major chore. What I always empathize, though, is that the key is moderation. It’s not okay to eat a whole chocolate cake in one sitting, but it is okay to have a slice. What I teach in the Healthy Eating Handbook is how to achieve this balance, and maintain it for life.

2. It often seems that if you want to eat healthy then you have to spend a fortune on groceries. How do you stay on the budget while maintaining a healthy diet?

This is certainly a problem, but there are ways to consistently eat healthy, without blowing your budget each week.

I have found the single most effective way to save money on food, and still eat healthy, is to use a menu plan. It seems like such a simple concept, but it absolutely works. One of the main benefits of menu planning is that it helps you stay on track as you go around the supermarket — so you end up with a trolley full of the food you intended to purchase, rather than a bunch misfit items.

I used to go shopping, and find myself wondering aimlessly around the aisles picking random items. When I got home, I didn’t have a clue what to make that evening, never mind what to cook in 5 or 6 days time.

The huge benefit I see with menu planning is the money I save, because I buy what I need, no more and no less, and therefore don’t waste food, or pick up items I don’t need. Ultimately, I also feel more organized, and I eat healthier, because I’ve taken time to plan healthy foods into my week.

Peas, beans and lentils also make a regular appearance at our dinner table, since they are easy, cheap and nutritious. I like to add peas and beans to soup, curry, and stew, etc. to bulk out the meal, and make it go a little further. And, I like to have a least one vegetarian night each week, with lentils or eggs being the focus on these nights.

These are some of the simple, yet effective ways, which I use to keep our families food budget on track.

3. A lot of times people are pressed on time and they are not ready to change their diet right away. What, in your opinion, is the first and most important change that anyone should make to be healthier?

It’s difficult to pick one particular area, as it varies so much from one person to the next. What’s important when making changes in your diet and lifestyle, is that those changes sit well with you, and that you can maintain them for life. So, if you have certain foods you can’t imagine living without, there’s no point saying, “I’ll never eat another “XYZ” again!” because really, you know you will!

Perhaps, a better goal would be to cut back on your frequency of these treats, and then to keep reassessing your goals. It’s very common that when people begin to improve their diet in other areas, those foods they used to love so much begin to lose their grip, and it becomes easier, with time, to let them go completely.

If I was to say just one thing that people should give up, it would have to be soft drinks, without a doubt. I see very little point in them, they have zero nutritional benefit, and basically they are wasted calories.

4. How do you deal with treats? We all love happy comforting foods, how should we eat them without any consequences to our waistline?

Wow, life would be pretty boring without “treats”, wouldn’t it? I have a very sweet tooth, which I have to make an effort to keep in check. For me, the key is not to deprive myself… if I want some chocolate, I will have some, but mostly it’s only a few squares at a time — my husband jokes that I “ration” it out!

I’m all in favor of eating what I call “high quality” treats, which are savored. So, a couple of squares of high cocoa chocolate do the trick for me, or perhaps a slice of homemade cake, rather than a store-bought, inferior product. Again, it comes back to the balance and moderation concept — if your diet overall focuses on healthy, whole foods most of the time, there’s no reason why you can’t occasionally indulge.

5. Do you personally have any “weak” points when it comes to healthy eating? How do you deal with them?

My weak points normally stem from those times when I’m not so organized. Perhaps I haven’t made it to the grocery store and supplies are running low, or I’m really tired and don’t feel like cooking. These are the times when I could very easily opt for a takeout. I actually had one of those days at the weekend. Normally I love to get into the kitchen to cook, but I had left starting dinner too late, and began to feel overly hungry and irritable. At that point I really felt like getting a takeout, but decided I needed to pull myself together, and see what could be rustled up quickly. I settled on lentil curry, brown rice, mushrooms and courgette, and it was ready in about 30 minutes. Everyone was satisfied, and I was happy that we had eaten good food.

I also really enjoy baking — I did say I have a sweet tooth, right? So, I like to make something special that everyone can enjoy, sometimes it’s healthy, sometimes it’s not-so healthy. Again, it’s back to that old balance and moderation concept. That’s simply how I deal with it.

Thank you Melanie for your answers.

If you are interested in Melanie’s Healthy Eating Handbook you can pick it up right here. I found it very helpful and at the same time very easy to read and to follow. If you do not know how to start eating healthy and you need help keeping your grocery budget under control – I am sure you will like this handbook as much as I did.

P.S. for bloggers. Next week I am launching the retreat I’ve been talking so much about (if you do not know what I am talking about – check out the biggest banner in the sidebar.) If any of you want to do an interview with me as a part of the retreat launch – please send me a message through the contact form or directly at anastasiya {at} balanceinme {dot} com I will be happy to put a link to your blog in the launch post next week. I am expecting a lot of traffic next week and both of us can benefit from this interview.

Image by rbbaird

If you are one of thousands of people who know that they need to eat better but all their attempts to change their diet fail miserably then I have some great news for you. It is not your fault that your attempts fail (actually it is nobody’s fault; we are not looking for the guilty party here.) You just need to develop taste for healthy food before jumping into a new diet.

If you are used to eating burgers and pizza and then somebody tells you “From now on you can eat only steamed broccoli and occasionally baked chicken.” Your taste buds declare a war against you if you even try to put that chicken or broccoli in your mouth. The change is so drastic that your entire body including your brain simply refuses to accept these changes.

I’ve made the same mistake. I could survive for a few months eating extremely healthy but then I would crash. The minute I put a tiny piece of a cake in my mouth I felt like I was in heaven. It was pure bliss that I was missing for two months. I didn’t care about all the health and weight benefits of a healthy diet, I was polishing off cakes, pints of ice-cream and pizza. Have you been in my shoes?

Unfortunately I can’t make all the tasty stuff be completely healthy for you. But I can show you how to develop a taste for healthy food. It will take some time and discipline but you will be amazed with the results. Once your body gets used to healthy eating and all the extra energy that it gets from it you will not even want to turn back. You will be still able to enjoy your favorite meals or treats but you won’t be craving them all the time. This is a strategy that has helped me and my husband to start eating healthy, I am sure it will help you too.

1. Educate yourself. It is much easier to find will power to do something new if you know exactly why you need it and how you are going to benefit from it. Read about health benefits of eating particular foods and avoiding others. This step will help you find the weakest links in your diet and get that extra motivation that you need.
   Modern documentary movies can give you plenty of food for thought. The movie Food, Inc. was a huge eye-opener for me. After watching it I buy only organic chicken and meat and watch carefully how I stock my pantry. Another food movie worth watching is Super Size Me.
   Basically in this step you are using the tactics of anti-smoking campaigns. Do you remember those times when they would put pictures of cancer infected lungs and other internal organs of a smoker on packs of cigarettes? That campaign worked pretty well in the US because there are a lot less smokers now. The truth is that bad eating habits can produce similar conditions in your body and elevate your risk of dying from any condition.
2. Start by eliminating unhealthy foods. It is easier to eliminate things then to add something new to your diet. Look at the foods that you eat right now. Which ones are the unhealthiest? Which ones can you survive without? For example, if you love soft drinks then you can switch to juices first (choose the ones with no sugar added) to satisfy your sweet tooth and later on move to water or unsweet tea.
3. Find healthy alternatives. Write down the list of your “happy” foods. These are the foods that bring you an instant mood boost and that you are craving when you are feeling blue or stressed out. Most of the time these are foods that you remember from your childhood. Do not eliminate those foods completely but look for healthier alternatives. For example, if you love French fries then you can try oven baked sweet potato fries. If you love ice-cream then you can freeze yogurt and top it off with some fruit or even chocolate syrup to satisfy your craving. Fix turkey or veggie burgers instead of regular ones. These are just a few ideas.
4. Double up on your favorite healthy foods. Chances are that you already like certain healthy foods. Salads (be careful with the dressing), fruit and berries, beans, veggies – find any healthy foods in your diet and start substituting them for your unhealthy choices. I love dry fruit and I substitute it for candy when I am craving something sweet. Another trick that I use is mixing salads with low-fat dressing with some lean protein like turkey, grilled chicken or even steak.
5. Add new healthy foods one bite at a time. It is difficult to start liking new foods but it is possible. The trick is to add that food into your meals in very small amounts. At first you can mix just a tinny bit into your favorite meal (e.g. add spinach to a meatloaf.) Next try maybe a tablespoon of that food cooked in different ways. It might take several months or even years to develop that new taste but it is still possible.
   Soon after I gave birth to my girls I had a food poisoning with salmon. I felt horrible for the entire week and needless to say I could not even smell salmon for a year after that (and I used to love it before the incident!) I started adding salmon just one tiny bite at a time. It took another year for me to get used to the taste of it again but now I have no problem eating it anymore.
6. Combine your treats with healthy foods. It is important to keep your taste buds happy but you can easily trick them. If you love bacon you can crumble two pieces on top of a big salad instead of eating it with eggs and ham.
   If you love to snack on chips then add them as a treat at the end of your healthy meal (that way you will be able to eat less of them.)
   Mix 1 or 2 tablespoons of ice-cream with a big bowl of fruit and berries for a healthy desert.
7. Become the master of spices. It is amazing how much flavor you add to your healthy foods (and 0 calories!) if you use the right spices. In my pantry I always have
   • Italian herb mix (great for pasta sauces),
   • chili powder (adds that extra burst of flavor to any meal),
   • garlic powder or minced garlic – adds flavor to practically any meal you are cooking; I especially love it with vegetables,
   • low sodium soy sauce – it is not a spice of course but it can liven up any rice meal (especially brown rice) and hide the fishy taste from almost any fish,
   • basil – easy Mediterranean flavor,
   • cinnamon – adds a warm and “happy” flavor to baked fruit, pies and of course oatmeal,
   • ground cumin – adds a warm and earthy taste to meat, beans and rice; it will add an Oriental flavor to any meal.

   There is a lot more to say about spices but these are just my top picks. You can learn more about the art of cooking with spices in How to Stock a Minimalist Spice Collection.

If you want to brush up on your cooking skills then I recommend that you download Jules Clancy’s Free Minimalist Cookbook. You can also check out healthy versions of your favorite meals on Eatingwell.com

Do you have your favorite healthy foods? Did you already change your eating habits to healthier ones? Do you have any questions about healthy eating? The comments below are open just for you. Please leave a comment and spread the word about this article. I greatly appreciate your feedback.

Keep it balanced!

P.S. I wanted to thank my loyal reader Patricia from Patricia’s Wisdom for giving Balance In Me the Cherry On Top Award. She has a wonderful blog full of inspirations and great advice. Thank you for supporting Balance In Me.