A Healthy Plate

Eating healthy is vital and something I continue to try to work on in my personal life. I still love potato chips, candy bars, cakes, and many of the other options out there that are not the best for overall health. I will eat healthy one day and eat crap the next day. Consistency is key to thriving.

I would like to give you some examples of full healthy meals in an effort for us all to maintain a healthy life. Without good health, there is nothing. So, this week I share with you an example of one of my dinners complete with picture.

  1. Arugula: Arugula is a low-calorie, nutrient dense food that is just packed with vitamins, minerals, and antioxidants. It has high levels of folic acid, vitamins C, K, and E, carotenoids and minerals such as potassium, manganese, iron, and calcium. As if that is not enough, another great benefit is its content of phytochemicals that have been shown to assist in preventing cancer. I say go have some arugula.
  2. Grilled Chicken Breast: Every dinner plate must have a protein source. A grilled chicken breast is a good source of lean protein. You can think of protein as the building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins. In other words, it is essential. If you are vegetarian, there are plenty of whole food based proteins such as beans, nuts, and berries. The important thing is that you are getting the proper amount daily. 
  3. Avocado: There are 20 vitamins and minerals in one serving of avocado. Wow. Avocados also contain monounsaturated fat, which is the good fat that helps lower the bad fat. Last but not least, avocados are very high in fiber that helps to stabilize blood sugar and maintain a regular bowel pattern.
  4. Tomatoes:The fiber, vitamin C, potassium, and choline in tomatoes support good heart health among their many benefits. The body also relies on vitamin C to produce collagen. One of the well-known benefits of collagen is its ability to make your skin vibrant by maintaining its elasticity. So eat more tomatoes and possibly skip a Botox session. More importantly, the collagen also lines our gut and aids in good gut health. Good gut health is the key to overall health.

Now that’s a healthy dinner plate. Drizzle a little vinaigrette dressing over the top and enjoy.

I would love to hear some of your healthy meal options. I will also be sharing more easy to prepare meals in the coming weeks that are healthy and nutrient dense. I look forward to your feedback.


Until next week,

Be Healthy

8 Replies to “A Healthy Plate”

  1. An Interesting and thought provoking post once again, Vince.
    I’m not a vegetarian in any form or shape, but one of my favorite dishes is the Tricolore – Large sliced beef tomatoes, sliced Mozzarella and a lettuce or avocado of choice, with roasted pine nuts or roasted almonds and a drizzle of extra virgin olive oil. According to my vegetarian friends, the nuts give you as much protein as a steak or piece of chicken. Frankly I wouldn’t want to give up my meat eating habits but I enjoy dishes like this which are easy and quick to prepare.
    There was a vegetarian restaurant in London, in the 80’s, one of my favourite haunts, called ‘Cranks’. I think you can still get their books on Amazon. They had very interesting and great tasting food mixtures. Well worth trying to get a copy.
    My late mother used to say, eat and drink everything in moderation. As I grow older I realise that what she meant was everything in moderation meaning don’t over eat, over drink but also have a bit of everything but equally balance out ie don’t have just a vegetable diet or just a meat diet, but mix the two so you get the best from both, both for your taste buds and both for your health.
    I look forward to the next episode in the VSC
    Thank you,

  2. A healthy lifestyle is something we all struggle,and diet can really be a challenge. I truly enjoyed your words of encouragement. My go to healthy food source is salmon, packed with omega-3fatty acid,vitamin B12,D,and B3,and protein.,I try to consume at least 4 times a week,easy to prepare,great in a salad,and pairs well with veggies.

    1. Redgie,

      You are so right. It is challenging at times to maintain a healthy diet. Good point you make about salmon being a great source of protein.

      Love to you,

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