No matter how hard you work out, or how much you want to have a healthier, leaner body, nothing works without first eating healthy foods and having good habits in the kitchen.
Easier said than done, right?
Luckily, I've put together Food Shelves as an aid to help make the food choices easier. The chart, located on the opposite page, is designed to be put on your refrigerator. Look at it before you make your shopping list and before you make your #meals. With the right ingredients and the following tips, you'll be on your way to eating #healthy.
THE 90/10 RULE
Choose foods and #beverages from the best and better categories of The Food Shelves 90 percent of the time. Make the foods in the two top shelves your staple foods when eating and only consume foods on the other shelves once in a while to ensure optimal eating habits.
EAT COMPLETE PROTEIN WITH EACH FEEDING
A portion size of the #protein is visually about the size of the palm of your hand and is between 20 and 30 grams. Women should get one portion size of protein per meal, and men should strive for two portions per meal (40-60 grams). You can choose an animal or plant protein sources, just as long as they are of high quality. Some animal protein sources are wild-caught salmon, organic eggs, grass-fed beef, and grass-fed whey protein. Some plant sources are quinoa, chia seeds, #beans, and #pumpkin seeds.
EAT VEGETABLES WITH EACH FEEDING
Include at least two servings of fruits and/or vegetables per meal. One medium-sized fruit or vegetables, and 1 cup of raw, leafy vegetables each equal one serving. Strive to eat five to 10 servings of vegetables each day. My favorite choices are #broccoli, spinach, red peppers, asparagus, #carrots, and celery. If you are not someone that gets enough vegetables in your diet, the obvious solution is to get more servings each day. To fill in the gaps, take a green food supplement, such as wheatgrass, #spirulina, #chlorella (key ingredients of #Phytogreens) sea vegetables, and green food combinations in powder and pill form.
CONSUME A HOMEMADE "SUPER SHAKE" EACH DAY
Choose a healthy fat, complete protein, leafy green or green food supplement, and berries or other fruit in the appropriate portion sizes, and blend with ice, water, and/or #coconut water. In our fast-moving world, convenience is a reality. But that doesn't mean we need to sacrifice quality. A super shake is an efficient way to get a boatload of #nutrition in your body, and still tastes great! This is your daily "insurance policy" for health!
BEFORE AND AFTER WORKOUTS
Consume five to 10 grams of branched-chain amino acids and/or 20-60 grams of whey protein before and after each workout. Research shows that to optimize fat loss, muscle tissue repair and building, #hormone levels, and recovery, consuming a pre-and post-workout liquid amino acid/ protein source is essential. You can even consume one of these options on your off #workout day to ensure you are consuming enough protein.