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21 · Thursday, April 15, 2010 OAKVILLE BEAVER · www.oakvillebeaver.com Health and Wellness Advertorial Simple rules to eat by I know, I know, another meal plan or diet that's going to save the world! Well, not the world, but I can make it easier for you to make it through your busy day and still eat healthy and frequently. Here are a few simple rules I live by: 1. Eat five small balanced meals daily--from all three food groups, except your last meal; eat protein and vegetables only. 2. Portion control is very important; meats and chicken should be no larger than the size of your open palm, and fish should be no larger than your whole hand. The starches and vegetables should each be the size of your fist. If you are not used to eating that much, start with half portions and increase to three quarter portions the week after, then increase to the entire amount the week after that . 3. You don't need to cook differently for your family. This is a great opportunity to teach your family, especially your children what, how much and when to eat. Try to cook in bulk; instead of cooking one meal per night, make enough for two or three meals. For example, instead of cooking one cup of rice and a chicken breast for dinner, I cook 2 cups of brown rice and six chicken breasts. 4. Have a backup plan! Have a bag of almonds and fruit handy if you can't eat on time. And, try to store some cottage cheese in the fridge at work. 5. Try to eat from Mother Nature, not synthetic manmade product. Tip: if you can't understand the ingredient, don't put it in your mouth. 6. Don't beat yourself up if you miss a meal; instead, congratulate yourself for eating four out of five good meals; being kind to yourself is helpful, both mentally and physically. As an incentive or a reward, treat yourself to a small portion of your favourite decadent snack twice a week. 7. Have water with you at all times. Drink a minimum of two litres per day. Water helps with digestion and with other numerous bodily functions. Samples of some foods to eat Proteins: Beef, Chicken, Fish, Eggs and Tofu Starches: Brown Rice, Sweet Potato, Potatoes and Yam. Vegetables: Broccoli, String Beans, Cauliflower, Asparagus and Peppers Powerful words we can all live by...........I can. For more information visit www.ResultsFitnessStudio.com or call 905-337-7348. FREE SESSION SUMMER SIZZLE-BEACH BODY Bring a friend and receive a 2 FREE PERSONAL TRAINING SESSIONS!