Welcome to Week 4! This week we will discuss Carbohydrates, Shopping and Cooking, and Core Nutrition. Let's explore how keeping good health on hand sets you up for success!
Good Health On Hand
The key to getting healthy meals on the table quickly is having a well-stocked kitchen, refrigerator, and freezer with the basic items you will use frequently. You don't need to have all of these on hand, but try to add variety to your diet.
- Store Cupboard: Keep dried beans (black, pinto, chickpeas), whole grains (brown rice, quinoa, whole grain pasta), low-salt stocks, and canned tomatoes or tuna in water.
- Refrigerator & Freezer: Stock up on frozen berries, spinach, and broccoli. Keep fresh produce like bell peppers, onions, carrots, and apples. Always have a supply of eggs or egg whites, low-fat yogurt, and lean proteins.
Lighten Up Your Meals
Try taking a favorite recipe and "lightening it up" with these smart ingredient substitutions:
- Instead of Ground Beef: Use ground turkey, chicken, tofu, or quorn mince.
- Instead of Butter for Baking: Use apple sauce, baby food prunes, or carrots to replace half the fat.
- Instead of Sautéing in Butter: Use cooking spray, stock, wine, or vegetable juice.
- Instead of Sour Cream: Try whirling cottage cheese in a blender with a little lemon juice.
The Importance of a Healthy Breakfast
In the morning, simple carbohydrates such as sugary refined cereals and white toast may give you a quick burst of energy, but the effect isn't lasting. Your body responds with a sudden drop in sugar levels, leaving you tired, unfocused, and craving more carbs before lunchtime—creating a vicious cycle!
A Balanced Protein-Based Breakfast: Such a breakfast supplies our body with longer-lasting vital nutrients, water, and energy. A healthy breakfast which includes protein can help you feel fuller for longer, avoiding mid-morning snacking and keeping your body in equilibrium.
Core Nutrition
Through Core Nutrition, healthy nutrients help nourish your cells with an exclusive blend of vitamins, antioxidants, and minerals. Because cells are the basic unit of the human body (providing the power for everything you do), delivering healthy nutrients directly to them is the absolute foundation of a healthy diet and weight-loss program.
Download the week 4 lesson PDF
Until next week!
Stay Safe, Stay Healthy
WLC Team
