We see them everywhere, our friends tell us about them, and the media promotes them. So, why are there so many of them? It’s because once we realize that one doesn’t’ work, we move on to the next one that’s going “to work”. Here’s the thing, crash diets don’t work. Now, you may say “That’s not true, I lost 20 lbs on the grapefruit diet!” Okay…so, maybe you did, but where are you now? Thirty pounds heavier from the day that you started the diet? If you aren’t, you are one of the very few people that has lost it and kept it off. So, why don’t crash diets work? It’s because they are temporary and living a healthy lifestyle, losing weight, and feeling good about yourself isn’t, it’s a lifestyle. Before you read on, I want you to ask yourself, do you want to struggle with your weight for the rest of your life or are you willing to make a lifestyle change and finally get to your end goal?
Changing your diet isn’t hard it just takes practice. There are some really easy rules that can help you eat healthier and start making small, simple changes that will change how you feel and how you look.
#1: If it’s white, it just ain’t right.
I talked in one of my earlier blogs about whole grains and how they help stabilize our blood sugar levels, how they give us good energy, and how they help control serotonin levels (that is what keeps us feeling happy). Some of you may have switched to whole grain bread (good job), but there are many ways to change your diet for the better. I understand that not everyone can cut out white flour today and never touch it again. However, you can start taking smaller steps to change your diet. Whole wheat bread (pitas, English muffins, bagels, dinner rolls, etc.), whole wheat pastas, whole grain granola bars, whole grain cereals (good, but make sure they aren’t packed full of high fructose syrup), whole grain tortillas, brown rice, whole grain crackers (watch out for high sodium or fat content), or even whole grain chips. A lot of these products taste the same or even better than the white version. They are easy to switch and people who eat whole grains usually have an easier time maintaining their weight.
#2: If you’re eating red, you’ve been mislead.
Protein is very important to our diets, whether we are trying to bulk up or get lean because it provides a necessary nutrient to our body which helps us stay feeling satiated. Have you ever eaten a full meal and within an hour you were back in your fridge looking for something to “snack on”? It’s probably because you ate a meal high in refined carbs. We need both fat and protein to feel full, it’s a fact. Low fat diets leave people starving, and people who don’t get enough protein in each meal usually are scouring for food all day long…what does that mean? More calories. Nevertheless, you can’t just sit down and eat a huge steak telling yourself that “well I read that I need more fat and protein in my diet”…nice try, but I’m not going to let you get away with that one. The types of fat that we eat are important, you need to stick to polyunsaturated and monounsaturated fats and the type of protein is also important. Sticking to clean, (usually) white proteins is the best answer. It is not a sin to eat red meat, but let me give you an example between a cut of red meat versus a clean protein. A 6 ounce broiled porterhouse steak is a great source of protein; in fact it provides a whopping 38 grams. BUT! It also provides 44 grams of fat, 16 of them being saturated (mmm hmm). That's approximately 75% of the recommended daily intake for saturated fat. Now, take the same 6 ounces and make it out of salmon and you’ll get 34 grams of protein and 18 grams of fat, only 4 of them being saturated. Examples of clean proteins are: Salmon, tilapia, chicken breast, egg whites, whey protein powders, tuna, turkey, etc. Try to add these into your diet and I can guarantee that you will begin to see results, whether it is slimming down or bulking up.
#3: Save all that extra suga for your mama
Everyone knows that diets high in sugar aren’t good for us. Sugar can be addicting, it can cause us to be irritable, and of course, it can cause weight gain and limit weight loss. Most of us know the obvious foods to avoid such as candy, cake, ice cream, and soda, but there are many other foods that may shock you when you turn it around and look at the nutrition facts. It’s important to always be looking at the nutrition content of the food we consume because that is how we go from having a goal to meeting our goal. I will name a few foods so that next time you go to buy groceries you can be more aware of the food you are tossing in your cart.
-Canned/packaged fruits: Although they sound good for us, many of them are packed with extra sugars and syrups.
-Muffin mixes: You like those blueberry muffins on Sunday morning? Well, usually just one ¼ of a package contains around 20 grams of sugar. Multiply that by 4 and you have 80 grams of sugar.
-Cereal/Granola Bars: Yes, these bars can be handy for when we’re on the road, but one bar can have up to 19 grams of sugar. Try looking for lower sugar options; it will save you calories and carbs.
-Sauces: Barbeque, Spaghetti, Teriyaki, Gravy, etc. All of these sauces are packed full of sugar and many of them with fat. Try making these sauces from scratch, this will allow you to cut out a lot of the sugar that is usually added.
-Beverages and Fruit Juice: Many juices, even though marked as lower sugar, still have up to 25 grams of sugar per serving. I would advise you to check the sugar and calorie content before gulping down your next big bottle.
-SOME Vegetables: I know, it sounds weird, but some of them are higher than others and it may be best to avoid eating large quantities of them while trying to get to your goal. For example: carrots, corn, potatoes, beets, and peas. I am not telling you never to eat them; I am just making you aware.
-Yogurt: Although I am a fan of yogurt, one little cup of it can have 35 grams of sugar. Read the labels and usually there is always one option that will provide less sugar for the same amount of product.
We live in a generation of highly processed foods which can make it difficult for us to make healthy choices, but they are out there. Educating yourself on the food that YOU are consuming is the best step to take in working towards your transformation of your body and life. Not everyone can eat the same and not everyone can live by a meal plan, however I am going to provide an outline of what you might make your day look like while trying to improve your diet. This will be an example of a regular day, but if you are awake at different hours, than you can adjust it accordingly.
8:00 AM
4 Egg whites, 1 Whole Egg
As many sautéed veggies as you want with your eggs (broccoli, bell peppers, mushrooms, zucchini, etc.)
1 Serving of a whole grain (WHOLE GRAIN English muffin, tortilla, bread, etc)
Condiments such as salsa or ketchup can be used in moderation, but must be low in sugar.
10:00 AM
A granola bar (Yes there will be sugar in this, just make sure it’s under 15g)
11:00 AM
¾ cup 1% cottage cheese (Don’t add salt, but you may add spices such as paprika)
1:00 PM
Salad (As much as you want…yay!)
4-6 ounces of a clean protein
1 ounce chopped nuts (walnuts, almonds, cashews, etc.)
An oil based dressing (Don’t go overboard)
3:00 PM
One serving of a whole grain cracker
Fresh Vegetables w/ low fat or nonfat dip
5:00 PM
2 Tablespoons of Natural Peanut Butter
1 Apple
7:00 PM
4 ounces of a clean protein
As many grilled/steamed/fresh vegetables as you want
½ cup (already cooked) of whole grain pasta, rice, bread, etc.
Still hungry at the end of the night? You don’t go to sleep until midnight you say? If it is absolutely necessary, you can add ½ cup cottage cheese in at the end of the night or 2 ounces of something such as turkey breast around 9:00…but if you go to bed around 10:00 or so, just try to drink hot tea without any added sweetener. It will help fill you up and hold you over ‘til bedtime.
*If you are trying to bulk up you can use this meal plan as a guide. However, you will be eating much larger quantities of the same food and you should be having a pre and post workout shake. Since you will be trying to increase the intake of your calories, you can most definitely add something in before you go to bed. However, by sticking to the clean proteins you will get the protein you need without gaining too much fat in the process. (Which often happens while trying to gain muscle).
Food seems to be one of the hardest things to master when it comes to getting into the habit of a healthy lifestyle. However, it is also the most important. When looking at the big picture, food is 80% of the process, and exercise plays the other 20%. I know this meal plan won’t work for everyone, but hopefully it can be a start for a few of you.
Don’t let food frustrate you and don’t look to crash diets for the answer as to how you will be comfortable wearing that bathing suit this year or taking your shirt off when it gets hot outside. Remember, a temporary diet is not going to change your life for good. Becoming healthy and transforming yourself comes with practice, it comes with determination, and it comes with a true desire to actually put your foot down and say “I don’t want to be this way anymore”. This change will come with small steps, but the more small steps you take the bigger steps they will turn out to be. Rememeber,
YOU ONLY FAIL WHEN YOU STOP TRYING TO SUCCEED!
I hope this helped a few of you!! Until next time! J -Natalie
Changing your diet isn’t hard it just takes practice. There are some really easy rules that can help you eat healthier and start making small, simple changes that will change how you feel and how you look.
#1: If it’s white, it just ain’t right.
I talked in one of my earlier blogs about whole grains and how they help stabilize our blood sugar levels, how they give us good energy, and how they help control serotonin levels (that is what keeps us feeling happy). Some of you may have switched to whole grain bread (good job), but there are many ways to change your diet for the better. I understand that not everyone can cut out white flour today and never touch it again. However, you can start taking smaller steps to change your diet. Whole wheat bread (pitas, English muffins, bagels, dinner rolls, etc.), whole wheat pastas, whole grain granola bars, whole grain cereals (good, but make sure they aren’t packed full of high fructose syrup), whole grain tortillas, brown rice, whole grain crackers (watch out for high sodium or fat content), or even whole grain chips. A lot of these products taste the same or even better than the white version. They are easy to switch and people who eat whole grains usually have an easier time maintaining their weight.
#2: If you’re eating red, you’ve been mislead.
Protein is very important to our diets, whether we are trying to bulk up or get lean because it provides a necessary nutrient to our body which helps us stay feeling satiated. Have you ever eaten a full meal and within an hour you were back in your fridge looking for something to “snack on”? It’s probably because you ate a meal high in refined carbs. We need both fat and protein to feel full, it’s a fact. Low fat diets leave people starving, and people who don’t get enough protein in each meal usually are scouring for food all day long…what does that mean? More calories. Nevertheless, you can’t just sit down and eat a huge steak telling yourself that “well I read that I need more fat and protein in my diet”…nice try, but I’m not going to let you get away with that one. The types of fat that we eat are important, you need to stick to polyunsaturated and monounsaturated fats and the type of protein is also important. Sticking to clean, (usually) white proteins is the best answer. It is not a sin to eat red meat, but let me give you an example between a cut of red meat versus a clean protein. A 6 ounce broiled porterhouse steak is a great source of protein; in fact it provides a whopping 38 grams. BUT! It also provides 44 grams of fat, 16 of them being saturated (mmm hmm). That's approximately 75% of the recommended daily intake for saturated fat. Now, take the same 6 ounces and make it out of salmon and you’ll get 34 grams of protein and 18 grams of fat, only 4 of them being saturated. Examples of clean proteins are: Salmon, tilapia, chicken breast, egg whites, whey protein powders, tuna, turkey, etc. Try to add these into your diet and I can guarantee that you will begin to see results, whether it is slimming down or bulking up.
#3: Save all that extra suga for your mama
Everyone knows that diets high in sugar aren’t good for us. Sugar can be addicting, it can cause us to be irritable, and of course, it can cause weight gain and limit weight loss. Most of us know the obvious foods to avoid such as candy, cake, ice cream, and soda, but there are many other foods that may shock you when you turn it around and look at the nutrition facts. It’s important to always be looking at the nutrition content of the food we consume because that is how we go from having a goal to meeting our goal. I will name a few foods so that next time you go to buy groceries you can be more aware of the food you are tossing in your cart.
-Canned/packaged fruits: Although they sound good for us, many of them are packed with extra sugars and syrups.
-Muffin mixes: You like those blueberry muffins on Sunday morning? Well, usually just one ¼ of a package contains around 20 grams of sugar. Multiply that by 4 and you have 80 grams of sugar.
-Cereal/Granola Bars: Yes, these bars can be handy for when we’re on the road, but one bar can have up to 19 grams of sugar. Try looking for lower sugar options; it will save you calories and carbs.
-Sauces: Barbeque, Spaghetti, Teriyaki, Gravy, etc. All of these sauces are packed full of sugar and many of them with fat. Try making these sauces from scratch, this will allow you to cut out a lot of the sugar that is usually added.
-Beverages and Fruit Juice: Many juices, even though marked as lower sugar, still have up to 25 grams of sugar per serving. I would advise you to check the sugar and calorie content before gulping down your next big bottle.
-SOME Vegetables: I know, it sounds weird, but some of them are higher than others and it may be best to avoid eating large quantities of them while trying to get to your goal. For example: carrots, corn, potatoes, beets, and peas. I am not telling you never to eat them; I am just making you aware.
-Yogurt: Although I am a fan of yogurt, one little cup of it can have 35 grams of sugar. Read the labels and usually there is always one option that will provide less sugar for the same amount of product.
We live in a generation of highly processed foods which can make it difficult for us to make healthy choices, but they are out there. Educating yourself on the food that YOU are consuming is the best step to take in working towards your transformation of your body and life. Not everyone can eat the same and not everyone can live by a meal plan, however I am going to provide an outline of what you might make your day look like while trying to improve your diet. This will be an example of a regular day, but if you are awake at different hours, than you can adjust it accordingly.
8:00 AM
4 Egg whites, 1 Whole Egg
As many sautéed veggies as you want with your eggs (broccoli, bell peppers, mushrooms, zucchini, etc.)
1 Serving of a whole grain (WHOLE GRAIN English muffin, tortilla, bread, etc)
Condiments such as salsa or ketchup can be used in moderation, but must be low in sugar.
10:00 AM
A granola bar (Yes there will be sugar in this, just make sure it’s under 15g)
11:00 AM
¾ cup 1% cottage cheese (Don’t add salt, but you may add spices such as paprika)
1:00 PM
Salad (As much as you want…yay!)
4-6 ounces of a clean protein
1 ounce chopped nuts (walnuts, almonds, cashews, etc.)
An oil based dressing (Don’t go overboard)
3:00 PM
One serving of a whole grain cracker
Fresh Vegetables w/ low fat or nonfat dip
5:00 PM
2 Tablespoons of Natural Peanut Butter
1 Apple
7:00 PM
4 ounces of a clean protein
As many grilled/steamed/fresh vegetables as you want
½ cup (already cooked) of whole grain pasta, rice, bread, etc.
Still hungry at the end of the night? You don’t go to sleep until midnight you say? If it is absolutely necessary, you can add ½ cup cottage cheese in at the end of the night or 2 ounces of something such as turkey breast around 9:00…but if you go to bed around 10:00 or so, just try to drink hot tea without any added sweetener. It will help fill you up and hold you over ‘til bedtime.
*If you are trying to bulk up you can use this meal plan as a guide. However, you will be eating much larger quantities of the same food and you should be having a pre and post workout shake. Since you will be trying to increase the intake of your calories, you can most definitely add something in before you go to bed. However, by sticking to the clean proteins you will get the protein you need without gaining too much fat in the process. (Which often happens while trying to gain muscle).
Food seems to be one of the hardest things to master when it comes to getting into the habit of a healthy lifestyle. However, it is also the most important. When looking at the big picture, food is 80% of the process, and exercise plays the other 20%. I know this meal plan won’t work for everyone, but hopefully it can be a start for a few of you.
Don’t let food frustrate you and don’t look to crash diets for the answer as to how you will be comfortable wearing that bathing suit this year or taking your shirt off when it gets hot outside. Remember, a temporary diet is not going to change your life for good. Becoming healthy and transforming yourself comes with practice, it comes with determination, and it comes with a true desire to actually put your foot down and say “I don’t want to be this way anymore”. This change will come with small steps, but the more small steps you take the bigger steps they will turn out to be. Rememeber,
YOU ONLY FAIL WHEN YOU STOP TRYING TO SUCCEED!
I hope this helped a few of you!! Until next time! J -Natalie
