Connected to your community
with Clean Eating and Active Living Eat Clean…
Burn Fat
Eating clean is simply the practice of avoiding processed and refined foods and basing your diet on whole foods. Whole foods include foods that are found in their natural state, such as fruits and vegetables, whole grains, grass-fed and free-range meats, wild fish, unsalted nuts, and seeds. The health benefits include the prevention of lifestyle diseases, losing weight and just feeling better! Relaxing, laughing and living is also a part of being well, so feel good by applying this 80% of the time and kicking back and enjoy the other 20% of the time.
§ Eat Your Breakfast – Those who eat breakfast have a waistline about 2 inches smaller! Make sure to eat within 90 minutes of waking up to make this work! § Snack Regularly – If you wait too long between meals, your metabolism will slow down, causing your body to burn less fat than normal. Eat every 3 hours! § Drink Green Tea – Drink at least 3 cups of green tea a day! § Drink Enough Water – Women should drink about 9 cups a day and men about 12 cups. § Pump Some Iron – Strength training speeds up your metabolism, burns calories and sculpts sexy muscles. You should make strength training about 60% of your exercise routine! § Clock Your Sets – To burn fat faster while you strength train, limit the time between sets. Shorter rests keeps your metabolism going and your heart rate up!
Faster!
Be Lean
Include clean foods like avocado with anti-aging rich antioxidants. Avocados contain monounsaturated (good) fats which can help reverse insulin resistance and help regulate blood sugar levels. They also help us increase the absorption of other fat soluble nutrients such as eye friendly beta carotene, by up to 5 times!
Dr. Joel Lee Villeneuve
SALMON WITH AVOCADO SALSA
Preparation Time: 15 min | Cook Time: 15 min | Serves: 4
2 lbs salmon, cut into 4 pieces ½ cup Farm Boy™ Lemon Garlic Dressing salt & pepper, to taste 2 limes, freshly squeezed 1 avocado, peeled, seeded & diced 3 tbsp olive oil 1 small red onion, diced 3 tbsp pesto ½ cup red & yellow peppers, diced Preheat the oven to 450° F. Place salmon on a baking sheet. Drizzle with dressing and season with salt and pepper. Bake until salmon is cooked through, about 12-15 minutes. Whisk the lime juice, olive oil and pesto in a small bowl. Add the onion, peppers and toss lightly. Plate the salmon and top with diced avocado and salsa. Nutritionals: Calories: 530 | Total Fat: 42.1 g (Saturated Fat 6.1 g, Polyunsaturated Fat 6.5 g , Monosaturated Fat 24.7 g) | Cholesterol 82.5 mg | Sodium 123.8 mg | Potassium 998.6 mg | Total Carbohydrates 8 g | Dietary Fiber 3.7 g | Sugars 0.9 g | Protein 30.7 g | *Selenium 76.2% | *vitamin B6 63% | Niacin 61.9%
Tony Greco Fitness Specialist
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Naturopathic Doctor
R0012093145
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Full contest rules and regulations can be found in store or at farmboy.ca Orléans News EMC - Thursday, May 16, 2013
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