Are you in? Come on join me! I'm asking my Workout Wednesday faithful viewers to join me for a six-week challenge as we take our first steps to reducing the amount of sugar we consume in our diet.
Kansas City Registered Dietitian Joan O'Keefe is going to be helping us on our journey. O'Keefe believes that breakfast is the most important meal of the day and she has some nutrition tips that will help us make healthy food choices.
"We are setting our bodies up for success if we avoid sugar, especially at breakfast. My simple rule for every meal is to eat one protein and two colors [vegetables or fruits] at each meal. I also encourage people to try some non-traditional foods for breakfast like Kale, tomatoes and peanut butter," she said.
O'Keefe and her husband James O'Keefe co-authored two books: Let Me Tell You a Story, Inspirational Stories for Health and Happiness and a Sexy Waist. They also wrote The Forever Young Diet & Lifestyle.
Here are Joan O'Keefe's top 15 Nutrition and Healthy Living Rules
1. Always eat breakfast.
2. Eat one protein and two colors I(vegetables or fruits) each meal.
3. Drink 60 ounces of water a day (That's eight 8-ounce glasses).
4. Drink black coffee low sodium V8 and green tea.
5. No snacking.
6. Exercise every day.
7. Get at least 8 1/2 to nine hours sleep a night. and fast 12 hours every night
8. Have one rounded teaspoon of Metamucil in a 16-ounce glass of water in the afternoon.
9. No fluids past dinner.
10. Have Sauerkraut daily.
11. Take 1000 milligrams a day of Omega 3 (fish oil).
12. Take 2000 IU/day of Vitamin D.
13. No simple sugars (sweets).
14. No starch (rice, bread, potato).
15. Eat fresh onion, garlic or something spicy or hot daily.
Joan O'Keefe said her rules to live by will improve how your body functions and that will make you feel better and have a more positive attitude.
Joan O'Keefe's Protein Pancake Recipe:
1 cup nonfat cottage cheese
6 egg whites
1 cup of old fashioned oatmeal
Blend in a blender. On a nonstick griddle, spray with Pam. Pour dollar-size pancakes and cool low and slow. Flip and serve when ready with peanut butter or almond butter. No syrup. Add fruit on top too if you like.
WATCH: Joan O'Keefe answered your questions during a Facebook live chat:
Registered Dietitian Joan O'Keefe
Posted by Cynthia Newsome on Wednesday, March 30, 2016
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Cynthia Newsome can be reached at cynthia.newsome@kshb.com.
