Tag Archives: healthy diet

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My Healthy Diet Tips

>>Read My Full Review On The Keto Beginning<<

Watch my favorite fitness routine video: http://youtu.be/FeXfO1sW15M

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HOW TO SLIM DOWN AS A VEGAN | plant-based diet tips

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Audio Text:
how about my friends welcome to my channel if you’re new here my name is ELISA and today we are talking about plant-based slimmed-down secrets I get a lot of questions from you guys about losing weight on a plant-based diet so today I thought I would do a little video and kind of talk through my five best tips and really they’re more of Secrets for slimming down on a plant-based diet I don’t know if I’ve mentioned this in my videos before but I actually am a certified holistic nutritionist I got my certification last year and the basis of the program was plant-based eating so I’ve done a lot of reading about plant-based eating and today I want to share some of my best secrets so the first one is to up your fiber intake to support your gut I’m sure many of you have heard that having optimal gut health or having a healthy gut is really important for a healthy kind of overall system a lot of stuff happens in our gut and it impacts a lot of the other processes that happen in our bodies and when our digestive system is on track we’re able to absorb more nutrients from our food and we’re able to eliminate toxins so that’s basically the main point of our digestive system is to get nutrients from our food and then eliminate what we don’t need so one of the best ways that we can support our digestive system is by eating fiber luckily if you’re already following a primarily plant-based diet you’re probably eating a lot of fiber already but fiber rich foods are things like fruits vegetables whole grains legumes a lot of naturally plant-based foods in general and the benefit of having fiber in our diet is that it not only stimulates digestive juices so that’s like getting the digestive enzymes going and helping our food break down but it also adds bulk to our bowel movements which means that we are able to better eliminate the toxins from our body so two of the other things that I love about fiber rich foods are that they take longer to chew in general so that means that once they hit our stomachs are already more broken down meaning that it’s easier for our belly to put that through to our intestines and then fiber rich foods also take longer to digest so that means that when we’re eating a diet and fiber and fibrous foods we are able to stay fuller for longer we’re getting more energy and again it’s helping keeping our digestive system more regular so really fiber is amazing and what I’ve done with today’s video is that I’ve actually put together a free guide that you guys can download but talks about all of these different tips in a little bit more detail so click the link in the description box below to download that guy because I’m going to talk about some of my favorite fiber rich foods in that guy and instead of just kind of making this a huge long video like a 30-minute video we’re going to try to keep it a little bit more short so download that guide and let’s move on to secret number two secret number two is that raw food isn’t always better and I know that this is going to be a little bit controversial especially on YouTube because there are a lot of raw vegans on YouTube but it’s my personal belief that you need to have a balance of both raw foods and cooked foods in your diet so the benefit of raw food is that the food has not been heated and it retains all of the nutrients but the downside of raw food is that it is a little bit harder on our digestive system and it is harder to kind of move through our system in general however what’s interesting and I was reading this in a lot of my nutrition information is that there are some vegetables in particular that actually you get more nutrients from when you cut when you cook them so that’s because the cooking process or the heating process is breaking down at the plant wall and that ends up releasing the nutrients and it’s able to help us and our digestive systems absorb those nutrients because they’ve been released from the plant cells walls and they’re just easily ready they’re for absorption another question I’m sure you guys are going to ask about cooking is that what cooking method is best so I don’t want to go through all the different cooking methods right now but if you do download that guide I have my favorite cooking methods in in the order listed that I recommend but basically what I want to give you an example of is the sweet potato so think about a sweet potato a whole raw sweet potato usually you’re not going to eat a soup potato raw but super those are amazing they’re high in fiber they’re high in vitamin A and vitamin K everybody knows that sooo potatoes are healthy for you but look at sweet potato fries versus a baked potato so the super tato fries have been deep-fried in a most likely low-quality oil and then the baked sweet potato is just a whole two potato that’s been cooked and is soft and you are going to be getting a lot more nutrition and nutrients from that baked sweet potato than you would from the fries so it does matter the methods that you’re using to cook and again if you want to see my list click the link in description box below and download that guy’s secret number three is just because it’s vegan it doesn’t mean it’s healthy I think a lot of us get caught up in labels on foods and we assume that if something is gluten-free or something is low-fat or something is beacon that it means it’s healthy and that is not the case the prime example and one of the best examples that I like to give is an Oreo so Oreos are vegan but our Oreo is healthy like no no no no no you’re not going to lose weight eating a sleeve of Oreos so what I want to encourage you guys to do is read your label you’re going to the supermarket and you’re picking up plant-based foods just look at the box and look at the ingredients that are used in that food if you recognize everything on the list and they are whole food sources that is fine by me I would say buy it if there are things in there like additives and preservatives or other things that you don’t recognize I would say put that back and move on to another products that might be a little bit more whole so really the goal here is to incorporate as many whole foods into your diet as possible and you want them to be as close to the source as possible so of course when you’re buying a cracker for example it’s already been cooked but it’s just flowers that are derived in that cracker are from whole brown rice or whole quinoa or millet whatever it is you know that you’re getting more nutrients than something that is highly processed and how does that relate to slimming down basically when you have a diet rich in Whole Foods your digestion is easier we’re talking a lot about digestion today but it’s important because when your digestion is good you’re getting rid of the toxins but when you’re eating a lot of processed food and junk those toxins are swirling around in your body and you just aren’t able to get rid of the weight because your body is just kind of holding on to these toxins are going into your fat cells and it’s just not remedy for success and I know I keep mentioning this guys but I have included more information in the guide and one of the things with this secret that I included is the 5 things that I always avoid on nutrition labels so if you want to see that make sure to download it from the link below secret number four is that portion control still matters even if we’re eating an incredibly healthy diet we’re eating a lot of fiber rich foods reading fruits vegetables legumes it still matters the quantity that we’re eating so there I’m sure you know there is this concept of calories in versus calories out and there is truth to that if we’re consuming more calories than our bodies are naturally using up whether the exercise or just our daily like life then we’re going to be gaining weight because our body has an excess amount of calories what I think is interesting about calories is that every person is different and the amount of calories that you’re going to need depends on a variety of factors including your gender your height your weight your age your activity level and if you think of that in terms of a person so a man who is 6-3 and as a pro athlete he is going to need way more daily calories than somebody like me who’s by 3 and even though I exercise I still fit into depth and work on my computer a lot so you do have to kind of adjust the amount of calories that you need every single day and that’s where a food journal can really help so I recommend that you guys just start by writing down it quantity of food that you’re eating you don’t necessarily have to put a calorie like number next to that really just the idea is that you’re going to learn how much you’re eating and you might learn something interesting I think a lot of times we especially in terms of snacks or maybe like our meals we think that we’re eating less than we actually are smoothies are a really great example of that a lot of times we use smoothies as a snack and sometimes smoothies are really high in calories because a lot goes into them if you have bananas do a fruit you have avocado you have nut butter your protein the amount of calories that is in that snack size smoothie that might be more of a meal size smoothie for you so really the goals of food journal is just to give you an idea of how much quantity of food you’re eating and then you can potentially adjust based on where you’re at and the extra stuff that’s in the guide for this one is that I am giving you a formula for how I build my plant-based plate so if you want to see that click link in description box below and then secret number 5 is to meal prep like a bond you guys know that I talk a lot about meal prep and a lot of you really enjoy meal prepping I’ve done a few meal prep videos if you want to see that entire series I also linked that in the description box below but what’s great about meal prep is that it sets you up for success for the entire week when your meal prepping you’re much more likely to reach for those healthy foods you kind of have your set meal so you don’t need to worry about what you’re going to eat for lunch and then end up reaching for something that isn’t as nutritious for you in terms of the timing for meal prep really that’s based on your schedule a lot of people it works over the weekend but if you work on the weekends you can adjust sometimes you don’t even have to meal prep for the entire week you could just meal prep a few days at a time and really the best thing about meal prep is that it’s ultimately going to help you get to that goal weight because you’re reaching for those foods that are healthy and those foods that are supporting your healthy goal so I get a lot of questions about if you need anything special for meal prep and the answer is no do you have containers at home you have plastic bags or you have tin foil you can totally start meal prepping I do recommend that at some point in your meal prepping journey you transition over to glass containers just because they are more non-toxic and they are also heat proof so you can heat them up when you get to the office or you can heat up leftovers when you get home from the office or school whatever you do and then the other question I get a lot about meal prep is how long the food lasts and what’s great about meal prepping on a plant-based diet is that plant-based foods last longer in the fridge than animal-based products so you don’t really have to worry about spoilage as much with plant-based foods my general rule of thumb is that if you are storing stuff in the fridge it will last up to five days sometimes you can go to six and then if you’re storing stuff in the freezer it lasts up to six months and you can even go longer than that sometimes so if your meal prepping for a plant-based diet that food is going to last you a lot longer and again it’s just setting you up for success and it’s going to help you reach your healthy goal or your goal weight if weight-loss is one of your goals much more quickly because you have all of that food in front of you you know exactly what you’re going to eat and you can plan for your week so I hope you guys found these tips helpful again I put together a free guide it’s 100% free that outlines these in more detail it talks a little bit more about some of the best ways you can slim down on a plant-based diet so if that is one of your goals if you’re interested in that I linked that in the description box below you can just tap that link enter your email and I will send you the guide and if you guys have any specific questions about plant-based eating definitely leave them in the comments below I do get a lot of questions about it so I want to make sure that I’m covering topics that you guys are curious about and if you have specific questions or you want to learn more about my personal plant-based journey I did a video on that like a year ago maybe now and I will put that link in the description box below so you can watch that if you want and other than that if you haven’t subscribed to the channel already I would love for you to join us here on YouTube there’s a red button that says subscribe right below this video you can just click that button and automatically subscribe yourself and other than that I hope you have a really lovely rest of your day bye guys [Music] you [Music]

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Healthy Summer Diet Tips!

>>Read My Full Review On The Keto Beginning<<

Audio Text:
hi there hope you’re having a good week can you believe here we are in the middle of July summer is halfway over I don’t know where this season has gone but it is escaping us the kids are already stressing out thinking that school starts at the end of August I don’t know about you but I am still enjoying the summer months wanting to make the most of it and based on your comments and your feedback a lot of you have been asking about summertime exercise summer nutrition so I thought I would do a tutorial today on healthy summer eating that’ll have you both looking and feeling great and for me the key about summer is color I don’t know about you but when I go into a grocery store I get so joyful when I see just produce and color everywhere it is beautiful the color of the season is healthy it’s coming from the ground it is full of nutrients so my encouragement to you is to take advantage of the seasonal fruits and veggies and really incorporate them in your diet to live a very healthy lifestyle provide your body with the fiber that it needs the vitamins that it needs and really enjoy the beautiful taste of the season so what I’m going to lay out for you today really is a slice of life a day in the life of my diet the types of things that I normally eat and as I begin I will tell you that everything is very high fiber lean protein and healthy fats those to me are the ideal combinations for healthful living and it really accompanies a fitness lifestyle as well to be able to see the results that you’re working so hard for whether it’s in the gym for a run a bike ride whatever I have learned that diet and I don’t mean being on a diet I just mean healthy living and healthy food is about 90 percent of the equation when it comes to how everything is going to look on the outside so here we go my breakfast is an easy kiyul muffin I love the Ezekiel product line because it is sprouted grain there’s no flour in this and I enjoy the taste so much I always have it with an organic egg either easy over or sometimes hard-boiled on the muffin I’ll use Earth Balance spread which is a non GMO vegan product and again very high in taste I’m embarrassed to say I have this literally every day at 11 o’clock in the morning I am such a creature of habit it’s ridiculous but I enjoy the taste of this breakfast so much I just don’t deviate to me it has the right balance and the protein in the carbs and the fat and it just makes me happy so I think that’s the key as well stick with what makes you happy and what feels good when it comes to my morning snack again this is when I tap into that fabulous produce so enjoy all of the fruit and the things that you see in your grocery store for instance cherries are in right now so I always have a handful of cherries here in the house or blueberries or raspberries these are wonderful healthy snacks I try to have my sugar my fruit sugar in the morning because it gives me enough time throughout the day to be able to burn it off when I hit lunchtime again this is when I’m seeing lots of color in my food we always have a salad here in the house and it come it is comprised of romaine lettuce cherry tomatoes cilantro scallions bell pepper cucumber and we make our own vinaigrette dressing so we’ll do a combination of a balsamic vinaigrette with an oil and then I’ll throw in some stevia to sweeten the dressing instead of using sugar so this salad is a staple you can eat it by yourself or you can add some protein to it pop in some chicken or some grilled shrimp and shrimp and make that a meal but this particular week what I did was and I know this doesn’t seem like a typical summer meal but it helped my summer cold so I made a chicken soup and I boiled organic chicken with the bone because that’s where all the flavor and the good health comes from and I literally threw in every vegetable that lived in the refrigerator so take a look at this soup I mean this chicken soup has zucchini green beans carrots celery corn potato and even Brussels sprouts I threw it all in there and look at this what a high fiber chock full of vitamins soup this became so it made me feel better with my cold it gave me something more to open up my head and at the same time it provided me with tons of fiber and vitamins so that was a win-win in my book and what I love about a soup is it lasts for a long time in the refrigerator and then you can throw it in Tupperware bring it with you to work and heat it up in the microwave so this became a lunch a dinner and it lasted for a good four to five days my snack in the afternoon two things really and I bring both of these to the station I always have a stash in my drawer first of all I love roasted unsalted almonds these are from Whole Foods and what’s so nice about these is it’s a great healthy fat I love nuts nuts or a wonderful way to kind of tie you over between lunch and dinner it fills you with the right type of health that you’re looking for I sometimes I need that crunchy satisfaction so roasting the nut makes it even crunchy err and I will also throw in there my personal favorite popcorn its skinny pop and it is a full of fiber snack and what I love about this it’s non-gmo and gluten free so the skinny pop line they really care about the quality of the popcorn it’s a GMO free corn which is a biggie in my book and it is delicioso so one of my favorite snacks and that helps me until dinnertime and here we go I took a picture of my absolute favorite dinner during the summer I’m a huge fish lover and so I gravitate toward baked grilled or broiled fish this is a shot of a wonderfully herbed salmon with market vegetables again more produce more color and it’s healthy and it’s light and fish is just so great during the summertime and it’s that right balance you know at night time you want to minimize your simple carbohydrates and I don’t do the potatoes or any starch on the side and so this combination to me is very filling you can eat as many vegetables as you want so pile on those veggies enjoy a nice piece of fish and then throughout the day very importantly during the summer months don’t forget to hydrate drink lots and lots of water it’s hot out there here in Houston it has been 96 97 degrees every day feels like temperature is a hundred and two sure it’s exhausting so make sure you’re drinking a lot of water especially if you’re exercising and my little secret here at the very end if you really want to get those results I always say I’ve said this before in one of my videos minimize the whites and I mean the sugar the flour the dairy and the sodium if you can minimize that you will see profound changes in your physical self which is what you want as you work out hard and you try to make those fitness goals you want to look the part as well so those things really have a way of whittling you down quickly and helping you get the results that you’re looking for so as we enjoy our fabulous summer produce I adore cherries that’s my favorite snack I’m going to have some right now I encourage you to share with me what you would like to see next we’re such a great community and I love your comments and responses and I do try to reply to each and every one of you because I have a tremendous amount of gratitude for the time and an input that you give me means a lot please continue to follow me on social social media so we can keep that community growing and KPRC channel 2 at 6 and 10 as well as the station’s website click2houston.com if you want to see a newscast see what I do for a living you can check me out at 6 and 10 they do stream our newscasts live so with your healthy meal ideas I hope you go out there this week be bold and be blessed and I will see you next time adios

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