November 7, 2011

Healthy Eating | My Tips To Getting Started

Let me let you in on a little secret: I enjoyed a homemade BBQ chicken garlic bread pizza, three glasses of wine and a homemade chocolate chip cookie last night. With vanilla frosting. And sprinkles. 

I didn't enjoy my meal simply because it probably could have put me in a carb and sugar coma, rather I enjoyed it because it was a reward - a reward for making clean, conscious and healthy food choices during the week. 

I do follow a meal plan Monday through Friday. Today looks like this:

Meal 1: 3 egg omelet with veggies and cheese
Meal 2: Green apple with organic peanut butter
Meal 3: Turkey burger, sweet potato, green bean and broccoli salad 
Meal 4: 5 pieces of asparagus wrapped in peppered turkey breast
Meal 5: Whatever I make for TJ (grilled chicken), substituting pasta for extra greens
Meal 6: Sugar free protein pudding

On Saturdays and Sundays I usually follow up until Meal 4 and then I leave it open, based on the activities we have planned for the weekend. Hockey games, girls night out, or simply sitting on the couch with a can of Pringles...

...Hey, I'm not perfect.

And you're not perfect, but that's what makes us beautiful. 

The following "rules" are ones I follow. I'm not a nutritionist by any means - but most of these are lessons I have learned from my trainer, Miss Katie Boyd, as well as by just listening to my body and being aware of how it reacts to certain foods.

1. Eat your limited dairy products and fruits in the morning. Vitamin D is important - but the steroids from cows? Not so much. Go Organic if you can. If I consume dairy after 6PM I have nightmares, so just imagine what it's doing inside my body. In regards to sugar: Your body cannot differentiate between a green apple and a green apple martini. Sugar is sugar when it's broken down to it's simplest form, so allow your body the entire day to burn it off by consuming your sugars early in the day instead of later in the afternoon. I suggest no sugar, ie., FRUIT after 2PM.

2. I don't eat red meat. It's a personal choice really, because it skeeves me out. The hormones, the steroids, and the digestion process of red meat is absolutely disgusting. You can Google the pros, cons, and processes of red meat and you may never go back. Plus, it's questionable if red meat attributes to heart disease and breast cancer. You will receive enough protein from turkey, chicken and fish, and if you're feeding a family, just make the switch. I've converted TJ, oftentimes without him even knowing, by replacing ground beef with ground turkey and chicken. He happily enjoys turkey tacos, chicken chili, turkey meatloaf, etc. along with me.

3. Plan your meals ahead of time. If you're on the go, invest in plastic containers and keep your meals ready-to-go with you. Pop them in your purse and you'll never be in a jam. Make sure to eat every 2-3 hours so that your insulin levels do not spike. This spike is just setting you up to make an unhealthy, normally carb and sugar-based decision if you aren't prepared with a protein-packed, nutritious meal. Remember: Sugar = Fat.

4. Water and tea are your friends. Oftentimes when you think you are hungry, you are actually just dehydrated. Unless it's been over 3 hours since you've last eaten a small meal, drink a large glass of water and then find something to occupy yourself for 5 minutes like doing a quick cleaning of one room in your home or writing a short email to a friend. I promise your "hunger" will be gone. Green and Ginger teas are my personal favorites because both are filled with antioxidants, they detoxify your skin, there is evidence that both teas fight cancer cells, they both reduce your stress which could curb stress-induced overeating, and they also boost your metabolism which leads to weight loss. 

5. It's human nature to snack, so why feel bad about doing it? I eat 6 times a day and three of those "meals" are snack based. The beauty in snacking is that you have the choice to make a good decision or a bad decision. My favorite snacks include: Hummus and green veggies, green apples and peanut butter, edamame and fruit, greek yogurt with fresh berries, celery sticks and peanut butter, and lettuce leaves filled with turkey and a dash of dijon.

Alright folks, are any of you still with me? I think this is a long enough post for today :) If you have any direct healthy eating questions, feel free to ask and I will try my best to answer them! 

Happy Monday! 


  1. I love all the tips and tricks. Reading your posts are much better to comprehend and seem easier to follow through with than reading an article in a magazine or one of the gazillion articles online!

  2. Love this! I just recently started to go soy oil and preservative free because I was just disgusted on how all of that almost rots you from the inside! Was there any place you used to start to form your meal plan?

  3. @Rebecca - Wow thank you!! Your comment just made me very happy!! :)

    @Sarah - I've seen a lot about soy lately. I will delve into research tomorrow, I'm scared to see what I find! In regards to my meal plan, I follow a specialized one that I received from my trainer - you can basically follow what I posted today and substitute X protein for Y protein, X green veggie for Y green veggie, sweet potatoes for couscous, and X fruit for Y fruit. Feel free to email me any questions or clarification that you need. xo

  4. Hey Kym! Great tips :) Just wanted to ask - how do you replace the iron intake from red meat? I'm not anti-red meat, but I try to cut back... however, I've now learned that my iron levels are too low (not anemic, but not within the 'normal' range either). Just curious what other high-iron foods you eat and how you make that replacement, as it might help me, too! :)

  5. Great little tips, KY! I am glad you are feeling great and on the road to healthy eating :) It just makes you feel so good all over, doesn't it?! And dairy and nightmares, how funny is that?! I have never heard of that. Thanks for sharing these!

  6. Great post! I love eating healthy, but I do like to cheat every now and again!
    Thanks for hopping by! I'm a happy new GFC follower!

  7. these are some great little eating tips and tricks and daily reminders!! thanks so much!! i do need to drink more water...

  8. I love how positive your message is with regards to eating right. I have been saying for years that most of your intake is about timing and moderation =) I will have to try to sub out some of the red meat we eat. It isn't often since my husband is an avid fisherman and we consume a lot of salt water fishies and chicken =)
    do you have a recommended tea brand?? I'm not a huge fan of sweet tea so I haven't tried a ginger or green tea.

  9. @CMD - I actually don't make a conscious effort to 'replace' any lost iron due to not eating red meat - but your question definitely got me thinking, so I did a little research. Based on info from, the typical person only obtains between 10% and 14% of their daily iron needs through red meat, while around 85% of it comes from grains, fruits and veggies. Veggies especially high in iron include spinach and broccoli. This is an estimate of course, but a 3.5 ounce piece of chicken has approximately 100g of iron, and one large egg provides about 5% of your daily iron needs. There are definitely other and much healthier ways to receive an adequate amount of iron, you just have to "up" your intake of them!

    @TexMex - For sure! It's amazing what a better mood I am in since I started eating clean again. Yep! I'm not kidding about the nightmares - any time I have ever indulged in some late night ice cream I have nightmares about plane crashes and murderers. Fun times!

    @Nancy - Trust me! I love a good cheat day, too! :)

    @Sandy - Thank you love!

    @Ashley - Why thank you, Mrs.! It's absolutely about timing. If you wait over 3 hours between meals, you've basically depleted yourself and gone into starvation mode, craving sugars and salts. You're lucky to have fresh fish! Mmm I love blacked grilled tuna! My favorite teas are TAZO! The Zen Green Tea is great and I enjoy the Green Ginger, too! Enjoy :)

  10. Interesting! thanks for sharing :) Even more interesting because both chicken and eggs are a big part of my diet... spinach and broccoli too, but I'll be the first to admit those 2 could be better ;) Must just be this darn pregnancy stuff demanding more iron! You've inspired me to research more, too :)

  11. Absolutely true. This is a great tips for everyone to have a healthy & beautiful body. A must be read article. This information is really worth to read.


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