We love simple tips that encourage healthier eating—of course, while maintaining balance to also indulge in a glass of wine! Enter Molly Alliman of Balance by Molly, a Bay Area-based health coach and all-around wellness—and balance!—expert. We asked Molly for five easy tips that can be incorporated into your diet on a daily basis.
1. Focus on good fats and protein in the morning for breakfast when your blood sugar is highest for more sustained energy throughout the day. A good example of this is a protein smoothie, using your favorite protein powder, with 1/4 of an avocado, 1–2 tbsp of nut butter or 2–3 tbsp of hemp, chia or flax seeds. You can also scramble eggs with your favorite veggies and serve with 1/2 of an avocado and salsa.
2. A lunch that is high in protein with veggies and greens will continue to give you energy so you can avoid the afternoon slump. 3–4 ounces of meat is the best serving size for protein or 1/2 cup of beans or tofu if you are a vegan or vegetarian. If you are not a big meat eater you can supplement with B12 in the afternoon for energy.
3. Unprocessed carbohydrates are best—whole grains such as quinoa, brown rice, millet, oatmeal (all gluten-free), sprouted wheat and sourdough bread. Sweet potato is an amazing carbohydrate as well! Processed carbohydrates, such as white flour-based bread and tortilla wraps are devoid of nutrients and will leave you hungrier sooner. This results in you eating more food throughout the day. Nutrient-dense carbohydrates will keep you fuller longer.
4. Hydrate! You should be drinking at least half your body weight in ounces, plus more if you exercise or drink coffee. Start your day with a 16-ounce glass of warm water with lemon. Lemon water helps to alkalize your system in the morning and gives you natural energy. Drink the majority of your water in the morning and afternoon so that you are not woken up at night to go to the bathroom.
5. If you are a meat eater, stick to grass-fed and local lamb and beef, pasture-raised chicken and turkey, as well as wild salmon and fish. Meat that is not labeled grass-fed or pasture-raised is likely from factory farms that use GMO feed and animals who are given hormones and antibiotics. Even though this type of meat is more expensive, if you stick to 3–4 ounce portion sizes and limit meat to once a day, or 5 times a week, you will save more money in the long run.
Mark your calendars! Join Molly on Tuesday, June 12, 2018 at 3:00 pm to answer all your nutrition questions live on Facebook and Instagram. Have a question now that you can’t wait to ask? Email our social team to make sure it gets answered.