Bikini Body Bootcamp Day 3
Posted by Brette Borow on April 13, 2011 at 9:22 PM
Healthy eating is about making smart choices, having more energy and keeping yourself as healthy as possible. We have all heard the saying “work smarter not harder”. If you eat “smarter” you will create less work for you in the gym. Life is about choices. Each one of us can make our own decisions, but we do need some guidelines. Here are a few for you to follow:
1. Set yourself up for success. When planning a healthy diet go for several small manageable steps rather than one big drastic change.
2. Keep your food plan simple. The world is complicated enough so start slow and make small changes.
3. Eat smaller portions. Moderation is key. A proper balance of carbohydrates, protein, fat, fiber, vitamins and minerals is the goal.
4. Listen to your body. Are you hungry or thirsty? Or are you, in all actuality, bored and tired?
5. Take your time. Chew slowly and put your fork down between bites. Allow your stomach to catch up to your mouth.
6. Fruits and Vegetables are your friends. Vegetables are not just for dinner, they are great for mid day snacks as well. Fruit can be used as a sweet snack when a case of the sugar cravings arrives
7. Eat More Healthy Carbs and Whole Grains
Healthy carbs (sometimes known as good carbs)include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
8. Enjoy Healthy Fats and avoid Unhealthy Fats
Healthy Fats to add to your diet:
- Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
- Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.
Reduce or eliminate from your diet:
- Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
- Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
9. Protein is your homeboy. Protein is the basic building block for growth and energy and essential for maintaining cells, tissues and organs
10. Limit Sugar. Check food labels carefully.
Sugar is often disguised using terms such as:
- Cane sugar or maple syrup
- Corn sweetener or corn syrup
- Honey or molasses
- Brown rice syrup
- Crystallized or evaporated cane juice
- Fruit juice concentrates, such as apple or pear
- Maltodextrin (or dextrin)
- Dextrose, Fructose, Glucose, Maltose, or Sucrose
11. Cut back on salt intake.Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.
- Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
- Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
- Opt for fresh or frozen vegetables instead of canned vegetables.
- Cut back on salty snacks such as potato chips, nuts, and pretzels.
- Choose low-salt or reduced-sodium products.
- Try slowly reducing the salt in your diet to give your taste buds time to adjust.
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