More Than an Apple a Day

People ask me all the time "how" to eat. It's a great question! Developing healthy eating habits isn't as confusing or as restrictive as many people imagine.

Try to maintain a balance between calorie intake and calorie expenditure- don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, the more you can eat and still maintain this balance. BUT- Don’t eat fewer than 1,000 calories a day. Your body and metabolism thrive on food. When you fast or crash diet, your metabolism will slow down in order to conserve energy. Imagine your metabolism as a blazing fire. If the fire burns consistently with the appropriate amount of high-quality wood, it will burn at a steady rate. But if it doesn’t have enough wood, the fire goes out. If it has too much wood, it can get out control — just like your waistline!

Following these basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional Cheat Meal. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

• Eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat,  and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and schedule meals and snacks every four to five hours.  
• Make breakfast a priority. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight. This may be because you’re lifting your metabolic rate after it’s been in a “resting phase” during the night.
• Eat protein with every meal:All foods create a thermic effect and will slightly boost your metabolism. However, eating protein gives your body a bigger metabolic boost than eating carbohydrates or fats. Plus, eating  enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal.

Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.
Meal Examples:

• Breakfast: yogurt or eggs whites with fresh fruit
• Lunch: turkey burger on whole-grain bun and a salad (easy on the dressing)
• Dinner: grilled chicken with vegetables and a baked sweet potato 

Eating lean protein with every meal is so important but following a few basic guidelines and tips will also help construct a healthy diet.

1. Eat plenty of high-fiber foods— fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day...This is REALLY tough yo do and if you don't have the time, money or desire (like me) to do this- Drink Shakeology :)

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense. 

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut out trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6.  Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

7. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients. If you are trying to lose weight I would stay away form any drink other than water.

One other HUGE help is this nutrition guide. Use it to help figure you caloric needs, pick healthy meals your like and it will give you the recipes and even a grocery list! Enjoy!

HUGE help to me.... Michis Ladder. Try to eat off 1 and 2... sometimes 3, NEVER 4 and 5- if you are trying to lose weight ;)