Thursday, June 19, 2014
(Use these 10 steps to making healthy eating choices)
1. Choose Plant Based Foods most often! (Raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole/spouted grains). Include Dairy, Meat and Seafood in addition as to supplement nutrients and add moderate taste and for food preference.
2. Choose Rich Whole Complete Protein Sources and include them into each meal and snack!
3. Build a Better Breakfast and Eat it Everyday! – Use my Build a Better Breakfast Post to help you.
4. Make your Selections Nutrient Dense! – Variety is the spice of life, right? Choose a variety of foods in different colors and types to get the most out of your meals and snacks! Shop the outsides of the stores most often to limit the processed foods you consume. The more Whole Naturally made foods you consume the better you will feel. Most processed foods have unhealthy added fats, sugars and sodium. (See 6/7 below for more info on these).
5. Make Fiber your Friend – Choose Whole Fiber sources from rich complex carbs and whole grains. If it’s hard, consider trying fiber supplements only as a last resort to increase intake. Use Toppers like Chia Seed mixes or Nutriclense as a natural unprocessed way to add nutrients and fiber to your meals.
6. Limited Added Sugars and Sodium – By Choosing unprocessed foods more often you will likely be limiting the added sugars and sodium anyway. Most nutrient dense whole food choices don’t have added preservatives, processed oils, sugars or salt. Whole Grains, Freggies and many dairy choices have naturally occurring sugars or sodium so the key is to limit the ADDED ones which our bodies don’t really need.
7. Choose Healthy Fats – use nutrient rich food sources like Salmon, Avocado, Almonds and flax etc. and add other sources of non-extracted oils and other Unsaturated fats to supplement
8. Say no to White!!! Choosing White Bread, White Pastas and White Rice or Potatoes more frequently can negatively impact your body’s glucose and Insulin Response Systems. These types of Foods are extremely high on the GI Index. Also instead of opting for the Brown or Whole Wheat Option (unless high in fiber/protein) opt for Whole or Sprouted Grain choices that are higher in fiber and protein per serving If you would enjoy a pasta or rice option find one that has a higher fiber or protein source to reduce Insulin spikes and improve GI numbers.
9. Pay Attention to Packaged Serving Size and Portion Control – When counting Calorie input/output this is a key. When you’re choosing more nutrient rich foods that contain fewer calories you will be able to eat more of them thus feeling fuller and fueling your body better.
10. Allow Treats in moderation!!! Restricting or cutting out certain food choices we love is just plain stupid. Allow room in your eating plan for small amounts of the Treats you enjoy. Don’t call them Cheat Foods or embrace a bad habit just to eat them. Just enjoy them as a regular part of your healthy eating plan in small moderation and by doing so you will be less likely to fail in the long run. By cutting something and restricting it you crave it more and end up binge eating it more frequently creating more bad habits instead of replacing that habit with a better one. Things like Wine and Chocolate should not be cut out completely but enjoyed properly.
Monday, June 02, 2014
Heres the Formula used to Calculate your TEE (total energy expenditure)
Thats the number of cals PER DAY you eat to maintain your current energy level without lossing weight in a healthy person
You need to know your weight in kg's (lbs / 2.2)
1. Calculate REE = Weight in kg x 0.9 x 24
2. Calculate EPA = % number for activity level x REE
3. Calculate TEF = EPA + REE then x that by 0.1
4. Calculate finally TEE = REE + EPA + TEF
% of Activity Level
0.20 for low sedentary
0.30 for higher sedentary
0.45 for light to moderate
0.65 for moderate to heavy
0.90 for heavy to exceptional
1.20 for extreme
Once you have your TEE (Total Energy Expenditure)
then you take 1,000 off that to get a number which is your calorie intake amount you need to be able to loose 1.5-2.0lbs per week safely!
Monday, June 02, 2014
This Weeks LAST CHANCE WORKOUT:
To Successfully Complete the Challenge this Wednesday June 4:
Complete the UC Breakfast for the Day (earn your points)
Complete 40mins minimum of Cardio Exercise
4 Sets of 15 Reps - Core Exercises (your choice)
ST50 - Pick any other Strength or Resistance Exercise and complete 50 Reps of that exercise!
Let us know on thursday how you did!
Monday, March 31, 2014
Tips to Building a “Better Breakfast”
Below are my Favorite Tips to Building a Better Breakfast…
Tip 1: Timing is Everything!
Make sure to enjoy a full complete breakfast as soon as possible after waking up! Preparing and eating your breakfast within 45mins max after waking up is best! it allows your metabolism to rev up and tell you body and brain your ready to go! Bring on the Day! Skipping breakfast by all costs is a NO NO! if you over ate the night or meal before just move on and continue being healthy as normal
Tip 2: Proteins and Fiber a Plenty!
Make sure to include plenty of Healthy Whole Complete Protein Sources and Rich Fiber from Whole Grains, Complex Carbs and Nuts/Seeds! There are plenty of Dairy Free, Vegan, Soy Free, Gluten Free and Lactose free options if needed, just do your research. Please note if you are not Vegan, soy free dairy free etc. then you dont bother. Just enjoy eating healthy foods.
Tip 3: Consume your Freggies!
Make sure that whatever you choose to prepare has a great selection of fruits and even veggies incorporated if possible! While veggies at breakfast arent always doable fruit is! so include it anyway you can!
Tip 4: EATTTT a HEARTY Meal!
Your Coffee and Low Fat muffin breakfast doesnt cut it at all! you need to eat a complete breakfast that has enough nutrients and actual real food to fuel you up! many coffee/muffin deals spend all 400 cals you have on 1 small processed carb snack that doesnt fill you up at all and leaves you hungry before lunch to go snack on stuff you dont need! make sure you have many components to your meal.
Tip 5: Less is more!
Choosing Items that are lower in calories will allow you to each more of those foods but dont select foods that are higher in saturated fats, empty processed sugars or high amounts of sodium. the Less Processed the food item the better! Choose foods that are filling and pack a punch of fuel. Complex Carbs are you friend use them wisely… Processed Refined carbs are not! KNOW THE DIFFERENCE BETWEEN THE 2 types!
Tip 6: FUEL YOUR FAST FOOD!
Forgot to buy breakfast items, short on time and need to eat on the run. All your favorite fast food and coffee chains have options available for you. HOWEVER you need to do the research. know the calories that you can use and search on their companies website for nutrition information. places like Starbucks and even Tim Hortons have healthier options available to enjoy!
Tip 7: Choose Foods you Enjoy!
Simple… find foods and beverages you enjoy that are healthy and incorporate those into your meal you will in turn be more excited to enjoy breakfast everyday!
Tip 8: Coffee and Tea are FREE!!!
Regardless of personal and Medical Opinions I honestly thing that coffee and tea in moderation has some great health benefits! Dont always cry over what you hear! Coffee is good! Tea is even better! BEST PART! These and other non acidic versions like Vega Sugar Free Energizer are CALORIE AND CARB FREE!!! and will give you the caffine you crave to bring you alive! lol!
* Just remember adding lots of milk, sugar, cream etc.. adds lots of calories, carbs and fat so be careful and include those into your plan.
Tip 9: Rember the Cereal 5+5+10 Rule
When Choosing to Eat Cereal with your breakfast choose selections with at least 5-7g of Protein and Fiber each MINIMUM!!!
You also want Cereals that have more whole grains and less sugars added Try keeping the Sugar Level per serving to less than 10% DV. If sugar is one of the top 3 ingredients in the list… throw it away as its a waist of time! Many so called “Healthy granola or trail mix type fruit and nut cereals are really high in carbs and added sugars and others are higher in fats due to the nuts added so watch out and read labels carefully. Kashi (Toasted Cinnamon) and Special K (Protein) each have a high protein/fiber option available to them (both listed in brackets). Oatmeal especially steel cut or Quick cooking oats are a great alternative if you want something hearty. Those flavored packet oats aren’t always a good choice unless it has the right amounts of proteins/Fiber. Quaker makes a green box called “PROTEIN” which has 6 + 6 and is only 20 carbs and 150 cals a great choice!
FINAL TIP: Variety is the Spice of Life!
To get all the vitamins and minerals that you need to enjoy a balanced diet you should choose a wide variety of choices each day. try different combinations of colorful fruits and veggies! Each color of fruit and veggies has different healthy benefits… Red Veggies have Lycopene, Orange has Beta Caratine etc… Try even combining many of the Superfreggies like Kale, Spinach, Pomegrantes and Goji berries, Blueberries, Raspberries, Bananas, Tomatoes, Brocoli and the like!
AFTER ALL… Enjoy your meal!
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