Key ingredients and tips to a healthy, nutritional diet:
1. lean protein- incorporate chicken, fish, turkey, eggs, beans, low fat dairy, almonds/nuts, brown rice, quinua,
It is especially important to try to eat a source of protien after a "starvation period", which a long period of time with no consumption of food. Do this because protein helps fuel and feed your muscles. If you haven't had anything to eat for a long time, such as after sleeping all night or after a workout, your body is hungry and needs food. If you fuel it with carbs and sugars the you are feeding your adipose tissue which is the fat we don't want, but if you have some protein you are more like to swing the food over to feeding your muscle. When your body is coming out of a starvation period, fat becomes a liability and muscle becomes and asset. Therefore, your body needs the fat (which it naturally does to protect you) but too much of a good thing is not a good thing. So, it feeds the fat rather than feeding the muscle.
2. Vegetables! - Try to have 2 cups a day. Have a variety of veggies! All the colors of the rainbow. The more colors the better!
3. Stay away from sugars, additives, and preservatives. Learn to read a nutrition label so you can identify all the ingredients companies like to hide
4. Don't drink your calories. Stay away from sugared juices, sodas, etc. Stick to water as much as possible and milk if you like milk.
5. Always eat breakfast. It is the most important meal of the day because your body has already been starving for hours while sleeping. Even if you aren't hungry in the morning, eat anyways!
6. Avoid eating at night. All that does is sit in your stomach while you sleep and that energy from the food doesn't go anywhere so you will most likely experience weight gain if you eat regularly at night.
7. Try eating several small meals a day. Have breakfast, lunch, and dinner, but they don't all have to be BIG meals, just smaller, filling meals. Have a snack in between meals. Try to eat every 2 hours or so
8. Avoid eating out often. That's pretty self explanatory... it's typically food that is not good for you, even if you get a salad
9. Only buy healthy foods at the grocery store. You will eat what you buy at the store if it is in your house. If you bring unhealthy snacks and foods, then you will eat them.
10. Try preparing the healthy foods in the beginning of the week so they are easier to access. ex.) cut up a bunch of fruits and veggies and put them in containers so they are easy to grab and go.
11. COOK! Actually make time to cook a healthy home cooked meal.
12. Avoid frozen foods, already prepared meals that you buy in the store
13. Only eat whole grains
14. Watch your portion sizes. Don't let your mind be bigger than your stomach.
15. Plan your weekly meals out in advance so you are prepared
It's almost Thanksgiving, and with this usually means tons of food! For this specific holiday, it is typical that you eat and eat until you are so full they have to roll you out of the dining room. Now is this such a bad thing? To eat so much you can barely move, have to unbutton that top button of your pants, and you feel sluggish?? I am here to tell you, no that is not bad! No one wants to go to a holiday function and constantly think about how what they are eating is affecting their body. Wouldn't it be great if you could just stuff your face all day and not have one feeling of guilt because of it?
Here is what you have to do....prepare now by working out and eating right! Start now, before the Holidays get here. Prepare yourself for all of the parties, celebrations, dinners, and get togethers so you can go to them guilt free. So you can go to them and treat yourself because of your efforts to hit the gym or engage in some physical activity and choosing to eating well. Work for what you eat. Don't wait until January 1st to make it a "New Years resolution." Quit putting it off, and just jump right in! There is no better time than NOW!
Try this Chocolate-Pumpkin dessert, it is a healthier choice than several others! Goes perfect with this Holiday season!
http://family.go.com/food/recipe-ew-504767-glazed-chocolate-pumpkin-bundt-cake-t/
*I had some of these the other day! They are super easy to make, quick and on-the-go, and a really yummy treat!
These are definitely a healthier treat, so for those of you who have a major sweet tooth like I do, try these to satisfy that craving! To make them even healthier, you can substitute the chocolate chips for raisins, nuts, or anything else you can think of! But no one said chocolate is bad, it’s just in moderation J
No-Bake Energy Bites
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla
Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.
