Medical Exercise Associates

Over the past 10 weeks, we hope you've learned from Rick's many tips and tricks for healthy eating! The last tip is HYDRATE HYDRATE HYDRATE! You should be drinking 6-8 (4-6 ounce) glasses per day of spring or purified water. Extra tip: Hot water is better for digestion and detoxification purposes!

Some fats are essential. Rick says;

2-3 teaspoons of Extra Virgin Oil, or cold/expeller pressed oils of Canola, Flax Seed, Sunflower, or Vegetable. Refrigerate all oils except Olive Oil. And remember; high temperature cooking destroys their nutritional value!

Need snack suggestions? Try these out the next time you're feeling "munchy".

- Apples or applesauce
- Baked brown rice cakes
- Bananas
- Broccoli, carrots, or celery
- Grapes, peaches, or pears
- Low fat yogurt (try it frozen!)
- Tri color peppers
- Air popped popcorn
- Squash or zucchini
- Watermelon

Dairy, grains, and legumes can be misleading when it comes to nutritional value. Below is a list of Rick's optimum foods in each of these food groups. Remember; moderation is always key!

Dairy- buttermilk, low fat cheese, low fat cottage cheese, low fat yogurt, skim milk
Grains- bran, oats, rice, wheat germ, whole grains
Legumes- garbanzo beans, peas, kidney beans, lima beans, navy beans, soy beans

Like seafood? Below is Rick's list of low-fat fish. Try them grilled, roasted, pan seared, or baked this weekend!

- Catfish
- Cod
- Flounder
- Haddock
- Halibut
- Perch
- Rockfish
- Sole

In order to eat for weight loss, you have to change a few things about your diet habits. Below are some recommendations from Rick that may help you get results!

1. If you are not hungry, DO NOT EAT
2. Do not eat after 7:00 pm
3. Calories DO count, so watch them. 1200-1800 a day when weight loss is desired
4. When hungry, try drinking a hot beverage to quell hunger
5. If snacking is necessary, try eating celery, carrots, air popped popcorn, fresh fruits or applesauce
6. Think small when it comes to portion sizes (ie. 3-5 ounces)

Coming up with ideas for a week of healthy dinners isn't easy. Read Rick's recommendations to guide your planning!

1. Eat 6-8 servings of fruits and vegetables a day
2. Eat fish twice a week
3. Eat soy or tofu protein as a substitute for animal protein twice a week
4. Drink green tea or coffee
5. Drink a pint of water before eating (dehydration can be mistaken for hunger)
6. Avoid process foods such as soft drinks, candy, potato chips, cake, cookies, pies, etc

Thinking about getting in shape for the holidays? Come try a one-on-one training session with one of our Exercise Physiologist or certified Athletic Trainers. Call the office for details.

https://www.medicalexerciseassoc.com/iron-mikes-training

Thinking about getting in shape for the holidays? Come try a one-on-one training session with one of our Exercise Physiologist or certified Athletic Trainers. Call the office for details.

https://www.medicalexerciseassoc.com/iron-mikes-training

What sized portion is the RIGHT portion? Rick's tip this week will help you decide how much to put on your plate!

Vegetables- 1/2 cup
Fruits- 1/2 cup
Nuts- 1 oz of nuts and seeds OR 2 tablespoons of peanut butter
Meat- 4 oz of red meat, fish, or poultry

Have you ever wondered why your diet efforts aren't paying off? Listed below are several factors that can cause our poor health;

1. Large portion sizes
2. Consumption of process foods
3. Decreased consumption of fruits and vegetables
4. Too much refined sugar
5. Not eating a variety of foods
6. Not enough exercise - Remember; Exercise is STRONG Medicine!