Thursday, November 18, 2010

Don't Complicate It!

I really like this latest newsletter from Steve owner of Fitness and More

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

•Refined sugar / corn syrup
•Fried / fatty food
•Full fat dairy food
•Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

•Scrambled egg whites, sliced tomato and whole grain toast
•Whole grain oatmeal, sliced fruit and a protein shake
•Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

•Dark baby greens topped with chopped chicken breast and diced tomatoes
•Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
•Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

•Grilled white fish, sautéed spinach and whole wheat couscous
•Baked chicken breast, steamed broccoli and brown rice
•Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis. this last line is so true, it is what I teach ... CONSISTENCY = SUCCESS!

You would be surprised how small changes can add up. When my trainer put me on that diet last year, I stuck with it true and true and got to 113 lbs. This year I struggled!


I was not consistent, I had too many little cheats in the wrong direction.

Last nights workout Boxing training went great, so well I may be doing a workshop at the Yoga studio. Life is good. Today's workout will be run/walk at lunch and Yoga core after work.


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