Eat small meals frequently. This keeps your metabolism strong. It also keeps you satisfied so that you don’t eat too much in one setting and then end up way to full. Try not to let more than 3 hours go past without a snack or meal.
Drink to and for health. This means drinking green tea, water, lemon water, and healthy smoothies. Drink lots of water spread out throughout the day. Ditch the empty calories of alcohol, pop, juice, high calorie sugary creamy coffee drinks. Eat cucumber, celery, and other hydrating vegetables and fruits.
Be colorful. Try to make each meal include a combination of colorful foods. When you see the recipes in this packet you will notice that none are boring to look at.
Eat whole unprocessed foods. Eat your foods in their original form as much as much as possible. So instead of bread for a healthy carbohydrate, eat brown rice. Eat your fruits and vegetables raw often because they will have the most nutrients and also the most water and therefore an abundance of healthy minerals.
Eat slowly and stop eating when you feel 80% full. This can be one of the most difficult concepts to master. We often eat in a rush and we often eat until we are overstuffed and then it’s too late. If you are following the number one rule of eating small meals frequently then tell yourself if you are still hungry in an hour than you may have a snack.
Up your intake of antioxidants. Toxins are stored in your fat so the more you fight these toxins with healthy food, the easier it will be for your body to release the fat.
Workout as a lifestyle. Turn your run into a morning ritual. Turn your Yoga into a weekly reward. Walk to the store. Create a date with friends and lovers that involve physical activity instead of boozing at the bar. The more active you are the more ramped up your metabolism is at rest too.
Sleep. With adequate sleep your body can function properly. You will have more energy for your workouts, more energy for day to day activities which will lower stress levels, and boost your immune system.
Stay Calm. Stress causes cortisol levels to rise which can cause an increase in appetite. Find ways to decrease stress. Make lists, say NO, minimize needs for silly things, drive less, walk more, sleep more, laugh more, choose healthy free time activities, and BREATHE.
The best foods for health and for a healthy body:
Greens/ Reds/ Healthy Fats/Quality Protein/Complex Carbohydrates/Super boosters
Greens:
Spinach, Collard greens, Kale, Broccoli, Mustard greens. These green fighting machines are packed with antioxidants, calcium, minerals and are super low in calories.
Reds:
Red Bell Pepper, Tomato, Berries. These Radical Reds are not only packed with antioxidants they are also packed full of vitamins, and are also low in calories. Frozen Berries are inexpensive and easy!
Healthy Fats:
Almonds, Walnuts, Avocado, Olive Oil, Hemp, and Flax seeds. These fats provide essential vitamins and also aid in satiety. We need fats for energy and to absorb other nutrients from foods. Fats aid in hormone function, brain function and immune function too. Put them in Salads, Sauces, and Grains.
Quality protein:
You can get your protein from a variety of sources, but not all of it is created equal. Some proteins need to paired with other foods in order for it to be considered a quality source.
Beans and Lentils must be paired with grains such as brown rice, cous cous, barley, or whole wheat tortillas.
Lean Meats such as chicken, turkey should be organic this will help eliminate the toxins in your body.
Soy products are a complete protein and are also lean. Just don’t overdo it.
Healthy Complex Carbohydrates:
Brown Rice, Yams, Buckwheat, Quinoa*, and a variety of fruits especially bananas, apples, and berries.
*Quinoa is a complete protein and does not need to paired with anything.
Optional super boosters:
Seaweed, Acai berry, Goji Berry, hot peppers.
Balance:
Aim for approximately 45 – 55% Carbohydrates, 10-20% Protein, 20-30% Fat
If you are unsure if you are eating the right balance or the amount of calories then log what you are eating on www.dailyplate.com for one week to get an idea of your actual intake.
