Wednesday, July 31, 2013

Simple Nutrition Plan. Stop Eating Crap, Eat Real Food!

There are 168 hours in a week.  Do you really think 3 or 4 hours working out can do anything about the mistakes you make during the rest of the hours during the week?

Proper nutrition is much more important to your overall health and wellness than the type of workouts you perform.  Do both right and you will be amazed at the results.

Maybe you are not the type to do 30 day challenges or go "all in" with major eating changes. Here are the first two tips on how to get started cleaning up your eating, one step at a time.

1 - Write a food log for one week, include everything you eat and drink each day and include how many hours you sleep each day.  Don't worry about listing exact portion sizes, just estimate.  If you are struggling with your weight, at the end of the week it should be painfully obvious what you are doing wrong.  If you don't see it, show us and we'll help. Add your workouts to your log if you don't already track them elsewhere.

2 - Identify three things that we would consider crap. Pick one and eliminate it.  Pick a second and cut your intake in half.  The following week completely eliminate your second pick and cut your intake in half of the third.  The following week eliminate the third completely. Maintain your food & sleep log the entire time and start to include how you feel during the day (energy level, mood, alertness, aches/pains, etc).

What do we consider 'crap'?  Anything that contains vegetable oils, refined sugar, wheat/barley/rye based grains, dairy, & factory farmed meats - basically all processed and genetically modified foods.

Give the two steps above a try and check back.  Once you've improved the quality of your food we'll talk about proper proportions to manage your hormonal response, primarily insulin. (Zone Diet)


Nick Gale said...

My wife explained it to me in a simple way.
If it makes a noise, or grows naturally eat it,
if not its processed don't eat it.

Cindy Klorida said...

Many believe that one can shrink the stomach just by doing sit-ups every day. But in fact they are far from the truth. In fact, to get a flat stomach is a combination of various factors such as diet, exercise, rest, hydration, and so on. Follow the instructions on how to shrink the stomach below, and you will not fail.

1. Do not skip meals.

This is where most people fail because contrary to popular belief, do not skip meals will help you stay healthy and strong. In fact, your body will lose important nutrients that make you stronger. Skipping breakfast will also create a low concentration levels, increased risk of heart disease and the extra weight that would be more difficult for the diminished return. Eat all your meals, especially breakfast, because it will increase your metabolism during the day, and without it, you will lower your metabolism and you will burn less fat when you eat.

2. Eat a little but often.

Instead of skipping meals, just reduce your food intake and spread in a single day. For example, your morning breakfast with ample servings, a small snack around 10 am, then lunch, snacks again at about 3 pm, last closed at dinner. Eat less food at once occasion, but often, it will reduce your appetite is large, and maintain your body's energy remains high.

Tips olahraga mengecilkan perut this one requires sacrifice during the first week to get used to, especially for those who are accustomed to eating large portions.

3. Eat foods that are full of nutrition.

When you eat, rather than eat a lot of food, but eat some really nutritious. The meals include porridge / oatmeal, soup, potatoes, eggs, pasta, oranges, beans, salad, avocado, apples, nuts and bananas. Eating these foods will fill your body faster so you consume fewer calories.

4. Reduce junk food.

Admit it, we all lazy today, and would prefer to take the chocolate granola bar from the fridge rather than cutting some fruit. However, spend more time to make healthy food will save so many calories! For ease, pieces of fruit and vegetables the night before going to school / work, then store in the refrigerator in a Tupperware container or plastic bag so that they are easy to take. When you need a snack, always reach the fresh fruit or vegetable. Dried apricots are good too, because they are surprisingly able to fill your body to its small size.

5. Eat a healthy diet.

For lunch, Fill yourself with fresh salad, not the things of the greasy cafeteria next door! Compared to consume a burger, try the grilled chicken! For dessert, rather than enjoying ice cream, try healthier options such as yogurt.

6. Stop eating when you are full!

Never force yourself to finish your dinner. Wrap and store in the refrigerator or if you are in a restaurant, ask the waiter to membungkuskannya to take home. Do not continue to devour your food - give your body time to digest the food and let you know that you have been full.

How to shrink the stomach tips you have read this far, whether you are burdensome enough? (Smile) Remember that to get a flat stomach takes a combination of activities that you need to do. If the flat stomach and healthy remains a dream you that you need to achieve, please continue reading this article, for which following more you sweat.