The Wellness of YOU! - # 185 - Good Family Lunches

20th April 2007

The Wellness of YOU! - # 185 - Good Family Lunches

What do you do if you’re the person who prepares the meals in your home, but you’re the only one who is trying to lose weight — or who is really focused on getting healthier through your dietary habits? I know that happens a lot, and there are ways to meet your needs at the same time as you’re meeting your family’s.

With some careful planning, you can come up with great meals that everyone in your family can enjoy. And, do you know what the really neat part of this blog today is?

Not only are you going to keep losing the weight you want to lose — not only are you going to feel better and have a lot more vitality — but you family is also going to be getting great nutrition and be enjoying better health — and who knows — they may also lose a few pounds in the process!

Here are a few guidelines to help you with lunches …

* Keep your cupboards stocked with a variety of whole-grain breads. Whole-wheat sliced bread, whole-wheat pita, whole-grain pumpernickel, and whole-grain tortillas are some family-friendly varieties to choose from.

* Make hearty, family-worthy Cobb or chef-style salads with dark, leafy greens, tomatoes, avocados, turkey bacon, and lean deli meats. Use low-sugar, low-fat salad dressings or make your own using extra-virgin olive oil, balsamic vinegar, Dijon mustard, lemon or lime juice and some fresh herbs.

* Make some hearty bean soups using lentils, split peas, and black beans. These are nutrient-dense, fiber-rich choices that will satisfy the entire family. Don’t forget to add some good veggies and stay away from any white rices or pasta. If you want to add these to the soup, be sure you go for the brown rice or whole wheat pastas.

* Enjoy lean deli meats. Choose lean deli meats like turkey breast, chicken breast, and ham. Make sure you select varieties without added sugars (for instance, avoid honey-baked ham), and serve deli meats with condiments like Dijon mustard and mayonnaise. You can also save on some extra calories by not putting it all on bread once in a while. Go for a roll-up instead by rolling the meat and some low-fat or no-fat cheese into a boston lettuce leaf. If you do use bread, stay with the 100% whole grain varieties of bread, pitas, and tortillas.

Stay tuned here for an amazing special offer from my friends at SPIRITUAL CINEMA CIRCLE . I’ll be telling you all about it in May. This will be a wonderful value for everyone — one that will be a great gift for you and your family.

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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)

Ron
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This entry was posted on Friday, April 20th, 2007 at 8:38 am and is filed under Nutrition and Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

1 On April 21st, 2007, Nia said:

This was sooooo right on the money! The food in the household needs to be fit for everyone in the household. Clean natural food works for everybody. Nothing else need cross your threshold! And prepare it however you like…raw, cooked, seasoned, mixed, juiced…whatever! No need to make any announcements. Just do it. every day, discard some junk and bring in some good. No need to confront any complaints with more than, “okay”, “you’re right”, “thanks for reminding me” or whatever.

Then all you have to do to lose weight is to eat less and maintain the same level of activity, or increase your activity if you want. The key thin is to eat less.

There are many ways to achieve that but they all boil down to making a consious choice. Before putting anything in your mouth. STOP. Ask yourself, “Am I really hungry?
If the answer is now then don’t put anything in your mouth. Excuse yourself from the table or simple walk away from the food. Go to the rest room, wash your ace, comb your hair, read a book, do the laundry, take a nap, whatever, find a distraction.

Eating is more of a habit than a need for calories or nutrition. The less you actually eat, the less you actually eat on auto pilot, the less food you’ll actually want.

and when you do DECIDE to take that bite, do whatever it takes to chew it for a while…count “twenty chews” of 15 seconds or whatever.

This was a great post. If Twinkies aren’t good for you, they are not good for any BODY in your household.

2 On April 21st, 2007, youcould2 said:

Thanks, Nia. Great comment! You are absolutely right — if you’re not hungry — don’t eat. If you are — make sure you eat something that’s good for your body.

And, slow down and take your time. Give your brain a chance to realize you’re full before you keep packing in more food.

Appreciate you stopping by and leaving a comment.

Shanti,

Ron Rink