Eat at home because it's good for you, it's good for your family and it's far easier than you think, says best selling food writer Mark Bittman, in a Times cover story last year.
In today’s fast paced world we consume over 30%
of our daily calories away from home. These less-than-wholesome calories are
accumulating around our waists and draining our bank accounts.
So why do we eat out and shun the kitchen?
Simple: convenience. We don’t have the time to toil away over a hot stove.
However, evidence is mounting that we are paying big for the so-called
convenience of outside food.
Obesity related diseases are on the rise, as are
the number of folks who are just plain unhappy with how their bodies look and
feel. Cooking at home seems to be the first step in our road to healthier
bodies.
Here are the top 5 reasons that you should
starting cooking and eating at home…
Reason #1: It’s Good For You
Hyperprocessed foods are harmful to our health,
and that’s exactly where you’ve been getting the bulk of your calories. Even
restaurant food that contains fresh produce, chances are high that the produce
is not organic, or local or non-GMO. Most of us are eating less than half of
the recommended amount of fiber, fruit and vegetables, which eating at home
could quickly change.
Simple meals made at home with fresh produce and
organic meats or eggs are nutritionally superior to over-flavored,
over-processed restaurant food. Not to mention the high calorie beverages and starters
that so often accompany a restaurant meal. When you eat at home you take in
more nutrient-dense calories that are higher in fiber.
Reason #2: It’s Far Easier Than You Think
Eating out so often has conditioned our concept
of a meal to be one with complicated flavors and accompaniments. This
misconception has made us fear the kitchen. But I urge you to reconsider.
Meals made at home need not mirror those ordered
in restaurants. On the contrary, simple is better when it comes to home
cooking. Plan your entire meal around a couple of pieces of fresh produce and a
wholesome, lean protein. No need for complicated sauces or sides – these are
where the harmful calories hide anyway.
Reason #3: It Costs Less
Fresh, simple ingredients do not cost much. Especially
when compared to the cost of prepared meals. Bittman’s advice on ingredient
shopping is to, “Buy what you can afford, and cook it yourself. Rice, beans, salad,
bread –few things are cheaper than that.”
Shopping the perimeter of the store is always a
good plan. Here you’ll find the fresh produce, meats, dairy and seafood.
Venture into the aisles for oils and spices to compliment the fresh
ingredients.
Reason #4: It Is Preventative Medicine
In the US the annual health care expenses related
to obesity is $150 billion, according to the Center for Disease Control and
Prevention. Worldwide this number is over $1 trillion annually. These numbers
are staggering, and sobering when you think of all the individual lives that
are being negatively impacted by obesity.
Rather than waiting for you and your family
members to experience the health risks related to obesity, start your own
mission to cook simple meals at home and redirect your future. Remember the
words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”
Reason #5: It Reduces Body Fat
Eating at home is also one of the best ways to
reduce your body fat. Bittman states that meals eaten at home contain an
average of 200 calories less than meals eaten out. Let me tell you, a reduction
in 200+ calories per meal will quickly translate to pounds lost!
Start today, and don’t be afraid to start small.
Pick one meal that you’ll make at home either
today or tomorrow, and write down your simple menu and grocery list. You could
start with the Simple Turkey Soup recipe below.
And let’s not forget the place that a
challenging, consistent exercise program has in your quest for good health and
a fit physique. Our classes and training are specially designed to blast fat
and to build muscle in all the right places.
Call or email us today to get started on a fat
loss program that really works.
Age-Proof Muscles
As we age our muscle mass naturally dwindles as
nature takes its course. This process, called Sarcopenia, begins as early as 20
and can ramp up to .4 lb loss in muscle each year by 50. The solution: exercise
your muscles hard with an assortment of resistance training modalities.
Consistency is key – the muscle building benefits of each workout ends after
about 48 hours.
Keep challenging your muscles and they will repay
you with ageless strength.
Simple Turkey Soup
Make this wholesome, quick meal at home tonight.
It’s high in fiber, packed with protein and tastes quite comforting and
delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner.
Servings: 8
Here’s what you need...
•
2 teaspoons olive oil
•
2 garlic cloves, minced
•
1 bunch of carrots, chopped
•
2 onions, chopped
•
1 bunch of celery
•
1 fennel bulb
•
1.3 lbs lean ground turkey
•
4 cups veggie broth
•
1 (14.5oz) can stewed tomatoes
•
4 ears of corn, kernels sliced off cobb
•
3 Tablespoons tomato paste
•
2 teaspoons dried basil
•
Dash of salt and freshly ground pepper
1 In a large skillet heat the olive oil. Add
garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and
fennel. Sauté until soft.
2 In another skillet cook the ground turkey over
medium heat until fully cooked, stirring often. Drain off excess fat.
3 Transfer the veggies to large soup pot and add
the remaining ingredients, and the cooked turkey. Cover and cook over low heat
for 40 minutes. Add extra water as desired.
Nutritional Analysis: One
serving equals: 274 calories, 6g fat, 480mg sodium, 34g carbohydrate, 10g
fiber, and 21g protein.
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
