The best way to guarantee your healthy eating success is to be organized. Always having good choices on hand helps you eliminate the bad ones (for the most part, anyway!!) I work on the 80/20 rule: for 80 percent of my week I eat really well - clean, homemade, raw and fresh. For 20 percent I allow myself to indulge in things like a slice of pizza or a chai soy latte. Living like this, I have found that weeks go by when I have no need for my '20 percent's worth of indulgences! Once you give your body the nutrients it needs from clean, natural food sources, cravings for the 'bad' stuff lessen and you start to crave the good!
Here is what I do to help ensure my proper eating:
I boil 8-12 organic (or local) eggs: slice into a salad or on top of a piece of toast. Eat whole with a little salt and pepper.
I bake 1-2 lbs. chicken breasts (I try to go for organic or free range, but it depends on my financial situation and where I shop!). The buttemilk chicken recipe on website ensures a moist chicken with great flavour: slice into a salad or in a sandwich (about 4 ounces). Always great to warm up when you have no time or energy to make dinner. Poaching is another great way to cook chicken breasts. Add some salt and a couple of lemon slices to a pot of water. Place the chicken breast in the pot - have about an inch of water covering. Bring to a boil and then simmer for 15-20 minutes (until no longer pink inside). Cool and cut! No oven on when the weather is so F*&KING HOT!!!
I bake protein bars, muffins and/or make energy balls - recipes on the website – GRAB AND GO!! Always have these in the fridge and freezer. When you see that you are down to 3-4 bake some more! Bring one with you wherever you go. OR - email Louise Aube at GOODMOODFOOD and order some baked goods from her! firstname.lastname@example.org.
I cook brown rice and quinoa (at least 2 cups of each) – add ½ cup to a salad instead of chicken or eggs for a change. Or, have a cup with mixed veggies and a nice dressing for lunch or dinner. Warm up as a side for dinner. It will last for a few days in the fridge.
I make or buy hummus - Louise at GOODMOODFOOD makes a WICKED Caramelized Onion Hummus.....yum. Farmboy makes a great hummus AND a great guacamole (salsa is damn good, too)
What I always have in my kitchen:
a big box of PC organic salad greens: it’s like the never ending supply of salad! The leaves are packed in so tight, you will get at least 4 awesome salads out of this box for about 5 bucks. Excellent source of EVERYTHING GOOD FOR YOU! Great liver cleanse, too.
a container of PC organic grape tomatoes or Sun Tech tomatoes: some things are worth buying organic. Anything that you consume often you should consider investing in the organic choice. I LOVE tomatoes and add them to every salad.
a block of goat feta: adds a flavour I enjoy to my salads and is a good source of protein. Goat is a better choice because the protein molecule is smaller and our digestive system has an easier time with it. If you can find local, that’s even better.
a bag of raw sunflower and pumpkin seeds to add extra protein, fibre, vitamins and minerals and healthy fats for any salad.
Farmboy balsamic vinaigrette which has a clean ingredient list and is really delicious. I will also make my own dressings to mix things up. The balsamic is my favourite, but they have soooooo many varieties to choose from. Check them out!
organic (or local) eggs – to scramble or make an omelette for breakfast, lunch or dinner.
a bag of organic apples – as with the tomatoes, I eat apples daily and therefore invest in the organic produce.
any of the Farmboy soups: The ones in the plastic containers, not the glass jars. I have first hand knowledge that these are made with quality ingredients and no preservatives. They are delicious.
a bunch of bananas – so wonderfully portable and a great source of magnesium and potassium. Add a handful of nuts and that is a great snack!
a box of Jordan’s organic muesli – I love this stuff and it isn’t overly processed like most cereals.
a carton of unsweetened almond or coconut milk – to add to my muesli and oatmeal.
bags of almonds, pistachios, pecans, walnuts – any mix of these for the fibre, vitamins, minerals, protein and good fats.
cans of unsweetened coconut water – Grace brand found at Bulk Barn is the best! This should replace any sports drink. It has the trace minerals/electrolytes needed for after a great workout. It makes a nice change from water every once in awhile.
a loaf of Rideau bakery or Rudolph’s bread – clean ingredient list.
a bag of Kettleman’s bagels- clean ingredient list and I occasionally crave a bagel!
a jar of almond and sunflower seed butter – great snack with sliced apple.
a tub of high quality protein powder. I switch from a vegan to whey and choose different flavours to mix things up. Always handy to make a quick shake when pinched for time.
...and of course any in season fruits and veggies :)
I hope this helps. Even small changes make huge differences!