Saturday, July 10, 2010

You are what you eat…



1. Eat food in its most natural state.

  Stay away from food that is processed, refined or “white” or that has a lot of sugar (more than 5% daily value) and sodium.  Instead, choose delicious foods such as whole grains, low fat dairy products and lean protein to help you build muscle and lose fat!

2. Avoid food that is fried or contains transfat and high fructose corn syrup.

   Make sure that you read the labels of everything you buy. Even if it says no trans fat on the front of the box if the ingredients say partially hydrogenated vegetable oil, stay away from it!!

3. Eat breakfast everyday!

    This seems to be very difficult for a lot of my clients, but it is critical for weight loss. Eating breakfast jump starts your metabolism and makes you less hungry at the end of the day. Try oatmeal with blueberries and some scrambled egg whites and some green tea. Or if you can’t stomach a real “meal” try making a healthy smoothie with yogurt and frozen fruit!

4. Eat small meals every 2-3 hours, which ends up being 5-6 meals a day rather than 1 or 2 large meals.

It’s important to not skip a meal.  Make sure to include complex carbs and protein in every meal.  Making sure you have protein in every meal/snack will keep you feeling full longer. Include adequate amounts of healthy fats daily, such as olive oil or avocado, but be careful that you don’t over indulge in these because they are high in calories. Stop eating two hours before bed, preferably not after 8pm.

5. Watch your portion size.

      One serving of protein should be no more than 3-4 ounces (the size of your palm).

Always measure your food so you know how much you are consuming, it is very easy to overestimate a serving size. Use measuring cups and scales to be accurate. Eat on smaller plates and make one quarter for protein and fill the rest with tons of steamed veggies!

6. Eliminate all sodas even diet soda

I know I know, diet soda has no calories!! But you still need to avoid  it (I’ll blog about the evils of diet soda in the near future..) Also, switch from fruit juices and sports drinks to water. Drink water throughout the day to stay hydrated and feel fuller longer!

7. Plan your meals and snacks for the entire week.

Take your lunch and snacks with you to work or whenever you will be gone for a long stretch of time. Pack a cooler with snacks like non fat Greek yogurt and sliced apples or low fat cheese sticks and baby carrots.

8. Avoid alcohol.

This is important…   If you are working out and trying to lose weight, alcohol will interfere with your body’s ability to digest anything else until it has processed the alcohol. This increases the chance that the food you eat will be stored as fat. When you are in a maintenance mode you can add it back into your diet sparingly.

9. Avoid all fast food!

10. Eat lots of fruits and veggies that are nutrient, fiber and water dense.

     Have a clear broth soup or salad with tons of veggies topped with a tiny bit of olive oil and vinegar before your meal. This will help you feel full and satisfied.

These are the basic ideas to eating clean that will help you change the way you eat so that you can start losing weight!

If you have any questions, or a clean eating tip that has worked for you in the past, please feel free to post it!

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