You’ve added more fruits and veggies to your diet. You’re eating regularly and eating clean foods, so why is the scale moving UP in the WRONG direction.
 
It’s possible that you’re making several mistakes when you sit down to eat. Below are some “mealtime mistakes” you may be making.
 
• Your portion sizes may be too big: This is most likely the number one reason you’re not seeing big gains in weight loss. You may be eating the protein, carbs and vegetables you’re supposed to be eating, but you’re most likely eating too much of protein and carbs and not enough of the fruits and veggies. Ways to avoid large portions is in the beginning weigh your food. This will help you establish the correct portions you should be eating.
 
• Your not eating healthy fats: So many of us avoid avocado and nuts because their worried about the calories. But the fact is these are healthy fats and they improve nutrient intake, reduce risk of metabolic syndrome and are full of nutrients your body needs. Determine the serving size appropriate for you and add to your diet.
 
• Confusing hunger with thirst: Sometimes your body is just telling you it’s thirsty. It’s important to properly hydrate throughout the day, and think about drinking a glass of water 15-20 minutes before eating.
 
• Not focusing while eating: Are you watching TV, on Facebook or Instagram? Having these types of distractions while you’re eating will only lead to overeating as your body is experiencing a disconnect between your mind and body. It will be easy to miss the signals that you are actually full. So be sure to engage in mindful eating.
 
• Quit the Clean Plate Club: Your body actually knows when it’s full. This will take approximately 20 minutes. This is the perfect excuse to slow down and enjoy every bite of your meal.
 
If you are still struggling with “Mealtime Mistakes” contact Natatia at Functional Performance Fitness for expert guidance on nutrition. 

​Those who want to save money and improve their diets can’t do better than brown bagging their lunch.
 
Look for recipes that use fresh, whole ingredients and that combine protein with healthy carbohydrates. For example, the following recipe for Grapefruit & Quinoa Salad combines vegetables and citrus fruit with quinoa, a whole grain that supplies a complete protein.
 
Quinoa, which is like couscous in texture, contains protein, iron, fiber and vitamin B6, while fresh grapefruit contains vitamins A and C. When choosing grapefruit, pick one that feels heavy for its size – that means that it’s extra juicy.

Ingredients:
1 Grapefruit, sectioned and peeled (reserve the peel)
1 Orange, sectioned
8 thin slices fresh ginger
1/4 cup extra-virgin olive oil
3/4 cup quinoa
1/2 teaspoon kosher salt, plus additional for seasoning
1 tablespoon white wine vinegar
2 teaspoons honey
1 small Serrano or jalapeno chile, minced
2 scallions, minced
2 carrots, peeled and diced
2 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper
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Directions:
1. Warm the grapefruit peel, ginger and olive oil in a small saucepan over medium heat. As soon as the oil starts to bubble, remove from heat. Set the oil aside to steep for 30 minutes. Strain and reserve the oil.
2. Meanwhile, rinse and drain the quinoa, and follow the package directions to cook. Transfer the quinoa to a bowl and fluff with a fork. Cool.
3. Segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey and salt to taste in a medium bowl. Gradually whisk in 3 tablespoons of the reserved grapefruit oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Season with pepper to taste.
4.  Toss the quinoa with the dressing, chiles, scallions, carrots and cilantro. Season with salt and pepper, to taste.
5.  Toss the grapefruit segment into the salad, divide among four plates. Serve warm or at room temperature.
6.  Serving suggestion: This salad makes a great packed lunch. If you want to serve this salad at dinner, try it with grilled salmon.