Hey!
Rather than "diet" I like to refer to my plan as Eating Smart and here is how I try to do that:
Top 10 Ways to Eat Smart:
Rather than "diet" I like to refer to my plan as Eating Smart and here are the top 10 ways I do that.
1. Eat every 2-3 hours
2. Drink Water and unsweetened tea (I have a little coffee most morning)
3. Have a post workout whey protein smoothie.
4. Every meal should have a lean protien and vieggies
Lean protein: Fish, Seafood, Chicken, Turkey, Eggs
( I don’t eat red meat, but if you do that’s ok just look for the lean kind)
Each serving of protein should be the size of your palm.
Each serving of veggies should fit into 2 cupped hands
Each serving of starchy carbs should fit into 1 cupped hand (see below for when to eat starchy carbs)
5. Stay away from white foods (NO SUGAR, nothing with sugar in it: cookies, cake, candy etc)
6. Only eat starchy carbs with breakfast or after a workout (but try to limit the overall in-take)
7. Eat berries, nuts and seeds for snacks (of course veggies make and lean proteins make greats snacks too)
8. Choose broiled, boiled, grilled and roasted over fried and smothered
9. Eat real food. If you can’t look at it and know from sight what’s in it, STAY AWAY, if the package lists 3 or more things that aren’t a real food STAY AWAY (hint things ending in ose, ise, eyese= not so good)
10. Find healthy foods you enjoy, I HEART sashimi, berries, crab avocado salad, Vietnamese chicken salad (Goi Cha, this does not have mayo in it) etc.
THEN make a list of foods 1 for when you go out and 1 for at home… so when you’re stuck figuring out what to eat you have a go-to.
Bonus: Take a fish oil supplement.
PS- If you are looking to get fit or loose weight you only need to do this 90% of the time. If you are looking to keep it off or stay fit go for 80% of the time. The other times can be your "cheats" so if you have an 18 hours day and eat every 3 hours you eat 6 times a day, multiplied by 7 days that’s 42 meals… 4 of which can be "cheats"
PPS- Keepin it real here I have about 5 glasses of wine per week (and don’t count those as cheats, unless it’s a dessert wine…which I have to count because I could drink a whole bottle to myself)
I’m a certified personal trainer and a healthy lifestyle consultant. Currently I’m in the process of loosing the weight I put on in grad school by Eating Smart (as listed above) and Acting Fit.
You can follow me at my video blog:
1. your biggest meal MUST be breakfast. your smallest MUST be dinner. (Never eat 4-6 hrs before you go to bed.)
2. Water, Low-Fat or Soy Milk, unsweetened tea, and 100% Natural Juice ONLY. (no diet soda, no energy drinks, no vitamin water) gatorade and powerade is okay during workouts, but don’t drink it if you’re just lying around.
3. Spread out meals every 4-6 hours, each meal should not be bigger than both your hands together.
4. Lean, low fat protein: Fish, Seafood, Chicken, Turkey, eggs, Beans, Nuts (stay away from beef and pork, if it’s red, you’re dead)
5. no sugar, salt, or saturated fat. which pretty much means no candy, chocolate, cake, pretzels, chips, or ice cream.
6. limit carbs: all wheat should be replaced with whole wheat, and even keep that at a minimum.,,which means limit sandwiches, pizza, pasta, etc.
7. Eat more veggies + fruits than meat. Lettuce and Cucumbers have NO nutritional value, eat more variety!
8. broiled, boiled, grilled, roasted > fried
9. If it has more than 5 artificial ingredients you never heard, chances are it’s bad for you.
10. find your favorite healthy foods, if you like it, it won’t feel like you are limiting yourself. For example, I love chili, it’s very healthy for you, but taste so good it doesn’t even seem like it should be…
11. whole wheat SUCKS. you can find fiber in more delicious ways, after ridding my body of wheat and whole wheat, i find the taste of bread disgusting.
12. eggs EVERY FREAKIN’ MORNING. i can write a whole paragraph about eggs: the protein, healthy cholesterol, and packed with vitamins. i ♥ eggs!
Bfast: Steel cut oats +banana w/ maple syrup and brown sugar
Lunch: 8grain toasted bread with tomatoes, cut up veggie hot dog with olive oil and spices
Snacks: Pear, Plaintain chips
Dinner: Tofu scramble with onions and peppers, few bites of ice cream for dessert
After my work out I had hemp protein shake with almond milk
Today:
Bfast: Tofu scramble
Lunch: Portobello mushroom with peppers, artichokes. On the side I had edamame with bbq sauce
Snacks: Sprouted bread with peanut butter, hemp protein w/ almond milk
Dinner will probably be a big salad with some chick peas, tomato and catalina dressing and some more ice cream for dessert
Drink 1% or skim milk because whole milk and 2% has too much saturated fat.
Eat no more than 4 eggs a week (if any.)
When eating fast food eat a kiddie meal or get apple slices in place of fries and drink water because its free and healthier than pop.
Drink 7-9 glasses of water a day.
No ultra-sugary cereals and choose ones that provide nutrients and minerals and stuff.
If I must drink pop, avoid brown ones because those contain the most sugar. Drink Sprite or Mountain Dew or a Gatorade or Vitamin water or fruit juice.
No fried meat, only grilled, baked and rotisserie.
Eat 2 slices of pizza if any and blot as much grease as you can off with a napkin.
Eat whole wheat bagles instead of flour ones and use low-fat cheese and eat low-fat yogurt.
RSS
Jul 29, 2010 @ 07:13:21
Hey!
Rather than "diet" I like to refer to my plan as Eating Smart and here is how I try to do that:
Top 10 Ways to Eat Smart:
Rather than "diet" I like to refer to my plan as Eating Smart and here are the top 10 ways I do that.
1. Eat every 2-3 hours
2. Drink Water and unsweetened tea (I have a little coffee most morning)
3. Have a post workout whey protein smoothie.
4. Every meal should have a lean protien and vieggies
Lean protein: Fish, Seafood, Chicken, Turkey, Eggs
( I don’t eat red meat, but if you do that’s ok just look for the lean kind)
Each serving of protein should be the size of your palm.
Each serving of veggies should fit into 2 cupped hands
Each serving of starchy carbs should fit into 1 cupped hand (see below for when to eat starchy carbs)
5. Stay away from white foods (NO SUGAR, nothing with sugar in it: cookies, cake, candy etc)
6. Only eat starchy carbs with breakfast or after a workout (but try to limit the overall in-take)
7. Eat berries, nuts and seeds for snacks (of course veggies make and lean proteins make greats snacks too)
8. Choose broiled, boiled, grilled and roasted over fried and smothered
9. Eat real food. If you can’t look at it and know from sight what’s in it, STAY AWAY, if the package lists 3 or more things that aren’t a real food STAY AWAY (hint things ending in ose, ise, eyese= not so good)
10. Find healthy foods you enjoy, I HEART sashimi, berries, crab avocado salad, Vietnamese chicken salad (Goi Cha, this does not have mayo in it) etc.
THEN make a list of foods 1 for when you go out and 1 for at home… so when you’re stuck figuring out what to eat you have a go-to.
Bonus: Take a fish oil supplement.
PS- If you are looking to get fit or loose weight you only need to do this 90% of the time. If you are looking to keep it off or stay fit go for 80% of the time. The other times can be your "cheats" so if you have an 18 hours day and eat every 3 hours you eat 6 times a day, multiplied by 7 days that’s 42 meals… 4 of which can be "cheats"
PPS- Keepin it real here I have about 5 glasses of wine per week (and don’t count those as cheats, unless it’s a dessert wine…which I have to count because I could drink a whole bottle to myself)
I’m a certified personal trainer and a healthy lifestyle consultant. Currently I’m in the process of loosing the weight I put on in grad school by Eating Smart (as listed above) and Acting Fit.
You can follow me at my video blog:
Best,
Whitnee
Act Fit, Eat Smart, Be Amazing
Jul 29, 2010 @ 07:13:21
These are MY rules to an every day healthy diet:
1. your biggest meal MUST be breakfast. your smallest MUST be dinner. (Never eat 4-6 hrs before you go to bed.)
2. Water, Low-Fat or Soy Milk, unsweetened tea, and 100% Natural Juice ONLY. (no diet soda, no energy drinks, no vitamin water) gatorade and powerade is okay during workouts, but don’t drink it if you’re just lying around.
3. Spread out meals every 4-6 hours, each meal should not be bigger than both your hands together.
4. Lean, low fat protein: Fish, Seafood, Chicken, Turkey, eggs, Beans, Nuts (stay away from beef and pork, if it’s red, you’re dead)
5. no sugar, salt, or saturated fat. which pretty much means no candy, chocolate, cake, pretzels, chips, or ice cream.
6. limit carbs: all wheat should be replaced with whole wheat, and even keep that at a minimum.,,which means limit sandwiches, pizza, pasta, etc.
7. Eat more veggies + fruits than meat. Lettuce and Cucumbers have NO nutritional value, eat more variety!
8. broiled, boiled, grilled, roasted > fried
9. If it has more than 5 artificial ingredients you never heard, chances are it’s bad for you.
10. find your favorite healthy foods, if you like it, it won’t feel like you are limiting yourself. For example, I love chili, it’s very healthy for you, but taste so good it doesn’t even seem like it should be…
11. whole wheat SUCKS. you can find fiber in more delicious ways, after ridding my body of wheat and whole wheat, i find the taste of bread disgusting.
12. eggs EVERY FREAKIN’ MORNING. i can write a whole paragraph about eggs: the protein, healthy cholesterol, and packed with vitamins. i ♥ eggs!
Jul 29, 2010 @ 07:13:21
Yesterday I ate:
Bfast: Steel cut oats +banana w/ maple syrup and brown sugar
Lunch: 8grain toasted bread with tomatoes, cut up veggie hot dog with olive oil and spices
Snacks: Pear, Plaintain chips
Dinner: Tofu scramble with onions and peppers, few bites of ice cream for dessert
After my work out I had hemp protein shake with almond milk
Today:
Bfast: Tofu scramble
Lunch: Portobello mushroom with peppers, artichokes. On the side I had edamame with bbq sauce
Snacks: Sprouted bread with peanut butter, hemp protein w/ almond milk
Dinner will probably be a big salad with some chick peas, tomato and catalina dressing and some more ice cream for dessert
Jul 29, 2010 @ 07:13:21
Drink 1% or skim milk because whole milk and 2% has too much saturated fat.
Eat no more than 4 eggs a week (if any.)
When eating fast food eat a kiddie meal or get apple slices in place of fries and drink water because its free and healthier than pop.
Drink 7-9 glasses of water a day.
No ultra-sugary cereals and choose ones that provide nutrients and minerals and stuff.
If I must drink pop, avoid brown ones because those contain the most sugar. Drink Sprite or Mountain Dew or a Gatorade or Vitamin water or fruit juice.
No fried meat, only grilled, baked and rotisserie.
Eat 2 slices of pizza if any and blot as much grease as you can off with a napkin.
Eat whole wheat bagles instead of flour ones and use low-fat cheese and eat low-fat yogurt.
Get plenty of vitamins and calcium.
Wait 3 hours at least between meals.
♥Dai Boo♥
Jul 29, 2010 @ 07:13:21
Eat small, frequent meals of whatever food you want.
If you want to stay healthy, pair it up with workout.
Checkout: http://ellefashionsource.wordpress.com/ for more tips.