It is very important when exercising and trying
to lose weight that you eat 6 small meals per day. This helps you to keep
your blood sugar levels steady. It also helps your body maintain its
muscle mass and fuels your body for your daily activities. Always eat
breakfast within 1 hour of rising! And more importantly ALWAYS EAT
BREAKFAST! Breakfast is the most important meal of the day. It kick
starts your metabolism and gets your body ready for the activities you have to
do during the day. If you are not losing weight it could be because you
are not eating a healthy breakfast with complex carbs and protein. Also, make sure you always pair complex carbs and protein at every meal.
I recommend Tosca Reno's Eat Clean Stripped! She really explains the entire
history and science behind eating clean and why you should pair your foods
strategically together to get the results that you want!
*BREAKFAST*
Before I eat my
breakfast I get a large glass of warm water and squeeze 1/2 fresh lemon into
it. I drink the entire thing before I eat. This helps cleanse your
body, improves digestion, and helps the body shed toxins. Lemon water is
a natural diuretic. Every morning I drink my Chocolate Shakeology and sometimes add an Ezekiel English muffin.
- 1 Cup Unsweetened Vanilla Almond Milk
- ½ - 1 Full Banana
- 1 Spoon of PB2, Natural PB, or Almond Butter
- ¾ or Full Scoop of Chocolate Shakeology
- Splash of Vanilla Extract
- 6-7 Ice Cubes
2 1/2 hours later I have my *MID MORNING SNACK*
- 1 apple with 2 Tbsp all natural almond butter, Quest Bar, or some baby carrots
Other options:
- 20
grapes and 1 low fat string cheese
- 2 plain (no added salt) whole wheat rice cakes with 1 Tbsp. all natural nut butter
- 2 Tbsp. low fat roasted red pepper hummus from Costco and carrots and celery
- A handful of raw unsalted slivered
almonds
*LUNCH*
Typically 1 piece of grilled chicken on a salad loaded with veggies; carrots, cucumbers, peppers, feta cheese, and maybe a few nuts, and low fat Balsamic Vinaigrette dressing (1 Tbsp.) Another popular choice of mine is a tuna salad sandwich on half of an Ezekiel English muffin. I make the tuna salad with smashed avocado instead of mayo!
*AFTERNOON SNACK*
- Quest Bar
- Sometimes another Shakeology shake :)
- ½ Cup Cottage Cheese with berries
- All with some water!
*DINNER*
Usually chicken or fish of some sort and veggies. I use sweet potatoes, whole wheat cous cous, brown rice, quinoa and some veggie; LOVE asparagus! Check out my eating clean recipes for more ideas. I drink Swiss Diet Green Tea to spice things up a little bit!
Usually chicken or fish of some sort and veggies. I use sweet potatoes, whole wheat cous cous, brown rice, quinoa and some veggie; LOVE asparagus! Check out my eating clean recipes for more ideas. I drink Swiss Diet Green Tea to spice things up a little bit!
If I am still hungry in the evenings I will have a small glass of milk, a Vita Top, a Quest Bar (obviously obsessed). I try to think of the kitchen as CLOSED after dinner!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
From the book mentioned above, she talks about the Stripped Plan that is meant for 4 weeks of food and to help you lose those last 10 lbs. For those of you who don't know anything about the Eat Clean lifestyle, here are some basic principles and tips.
4. Eat a combination of lean protein and complex carbohydrates at each meal.
6. Drink two to three liters of water each day.
(Spice it up with some lemon, limes, cucumbers or strawberries so you don't get bored.)
7. Carry a cooler packed with Clean foods each day.
(I always have water and healthy snacks on hand!)
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
From the book mentioned above, she talks about the Stripped Plan that is meant for 4 weeks of food and to help you lose those last 10 lbs. For those of you who don't know anything about the Eat Clean lifestyle, here are some basic principles and tips.
EAT CLEAN PRINCIPLES
1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals. Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed. This one is personally very hard for me, but make the kitchen "CLOSED" after dinner!
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
(This is where I struggle. I LOVE nut butter!)6. Drink two to three liters of water each day.
(Spice it up with some lemon, limes, cucumbers or strawberries so you don't get bored.)
7. Carry a cooler packed with Clean foods each day.
(I always have water and healthy snacks on hand!)
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
If you don't know what the ingredient is, don't eat it!
PORTION SIZES
Protein - a proper portion of meat or any other protein is measured by what you can fit in the palm of your hand.
Starchy Complex Carbohydrates - A proper portion of starchy carbs is measured by what you can fit into one cupped hand.
Carbs from Fruits and Vegetables - A proper portion of complex carbohydrates from fresh produce is measured by what you can fit into two hands cupped together.
Healthy Fats - A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
PORTION SIZE GUIDELINES
Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at each meal.
Healthy Fats: One to two servings per day, divided between one or two meals.
Other Acceptable Foods: Coffee (black, caffeine free herbal teas, tamari, unsweetened soy, rice of almond milk, mustard, salsa, herbs and spices.
FAQS FOR LOSING WEIGHT:
What is a good type of workout regime?
What foods should I avoid?
What should I eat a lot of?
What can I do to speed up my weight loss?
For lean protein: You are allowed one palm sized portion at each meal.
Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and faro.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at each meal.
Apples, plum, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), Brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.
Healthy Fats: One to two servings per day, divided between one or two meals.
Flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut, and fish).
Other Acceptable Foods: Coffee (black, caffeine free herbal teas, tamari, unsweetened soy, rice of almond milk, mustard, salsa, herbs and spices.
FAQS FOR LOSING WEIGHT:
What is a good type of workout regime?
The best way to accelerate your weight loss is to include regular workouts as part of your routine. It is important to alternate between strength training and cardio. You will build lean muscle and increase your metabolic rate and your fat-burning speed.
What foods should I avoid?
All over-processed chemically charged, toxin laden foods. Sugar in all its disguises and white refined flour products are at the top of the list of no-no foods! Also, alcohol is just another form of sugar so lessening your consumption is key. if you don't recognize the ingredients, don't eat it!
What should I eat a lot of?
Egg whites, lean turkey and chicken breast, nuts, berries, beans and legumes, spinach and other leafy greens, green vegetables, asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa and apples.
What can I do to speed up my weight loss?
Weight training the largest muscle groups. It will over stimulate your metabolism, pushing it into over drive. This will accelerate your regular rate of fat burning way beyond its normal capacity. Target your glutes and quads frequently.
No comments:
Post a Comment