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  • Writer's pictureProactive Medical & Life

Boost Your Workday with Balanced Eating!

Welcome to this weeks health focus. Today we're exploring the wonders of balanced diets and how portion control can transform your health. Dive into our easy-to-follow recipes that not only taste great but also nourish your body.  




Easy-to-follow recipes:

Grilled Chicken Salad

Ingredients:

  • 1 boneless, skinless chicken breast

  • Mixed salad greens

  • Cherry tomatoes, halved

  • Cucumber, sliced

  • Red bell pepper, sliced

  • 1 tablespoon olive oil

  • Lemon juice, to taste

  • Salt and pepper, to taste

Instructions:

  1. Grill the chicken breast until thoroughly cooked.

  2. Slice the chicken and place it on top of a bed of mixed salad greens.

  3. Add cherry tomatoes, cucumber, and bell pepper.

  4. Drizzle with olive oil and lemon juice, then season with salt and pepper.


Greek Yogurt with Mixed Berries and Nuts

Ingredients:

  • 1 cup Greek yogurt

  • Mixed berries (strawberries, blueberries, raspberries)

  • A handful of mixed nuts (almonds, walnuts)

  • Honey, optional



  1. In a bowl, add the Greek yogurt.

  2. Top with a mix of berries and nuts.

  3. Drizzle with a little honey if desired.


Baked Salmon with Steamed Broccoli

Ingredients:

  • 1 salmon fillet

  • 1 cup broccoli florets

  • 1 tablespoon olive oil

  • Lemon slices

  • Dill, fresh or dried

  • Salt and pepper, to taste

Instructions:

  1. Preheat the oven to 200°C (400°F).

  2. Place the salmon on a baking sheet, drizzle with olive oil, and season with dill, salt, and pepper. Add lemon slices on top.

  3. Bake for 12-15 minutes.

  4. Steam broccoli florets until tender.

  5. Serve the salmon with steamed broccoli on the side.


Here is an example of a meal plan that one can use to help with and maintain their well-being moving forward.

Category

Details

Calorie Deficit

Aim for a 500-1000 calorie deficit per day for a safe weight loss of about 0.5-1 kg (1-2 pounds) per week. Calculate BMR to understand daily calorie needs.

Balanced Diet

- Fruits & Vegetables: At least five portions a day.- Protein: Lean sources like chicken, fish, beans. - Whole Grains: Whole wheat, brown rice, oats. - Healthy Fats: Avocados, nuts, olive oil.

Hydration

Drink plenty of water throughout the day.

Portion Control

Use smaller plates for meals, eat slowly and be mindful of hunger and fullness cues.

Meal Planning

Eat regular meals to avoid unhealthy snacking, prepare meals in advance.

Healthy Snacking

Choose snacks like fruits, unsalted nuts, yoghurt, or dark chocolate.

Exercise

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity a week, plus strength exercises.

Lifestyle Changes

- Sleep: Ensure adequate sleep. - Stress Management: Engage in stress-reducing activities.

Monitoring Progress

- Track Food: Use a diary or app. - Regular Weigh-Ins: Weekly. - Adjust as Needed: Be prepared to change your calorie intake as you lose weight.

Professional Advice

Consult a healthcare provider or dietitian before starting the plan, especially if you have health conditions.


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