Healthy Way of Eating

Healthy Plate

By adopting a better nutrition plan, everyone can substantially change their health, energy levels, and physical conditions. It is a lifestyle, not the latest nutrition plan or fad diet. By practicing a healthy way of eating you can manage health and wellness.

Here is what a healthy lifestyle would look like for you. Minor adjustments may be necessary based on your goals.

MEAL PLANNING

EVERY MEAL SHOULD INCLUDE
1 serving of protein - men 2 palms, women 1
1 serving of healthy fats - 1-2 servings
1 serving of veggies which make up MOST of your plate - 2-3 fist sized servings
1 serving of carbs 1/2 the size of your fist

PRE WORKOUT MEAL

Generally, pre workout meals should be consumed 90 minutes to 3 hours before exercising. This allows time for food to pass through the stomach. For fat and weight loss follow the meal formula above focusing on lean protein, non-starchy carbs and healthy fats while minimizing starchy carbs. This can help encourage your body to fuel activity from your own fat stores rather than the carbs you just ate.

POST WORKOUT MEALS

After working out, eat a meal's worth of easily digestible protein within the 45 minutes. After a workout session, you need to replenish glycogen stores with simple carbs and protein to start the muscle building process (try to stay away from fat) Easy way is the 1st Phorm Post Workout stack. You can also add some vegetables that are high in carbs as well as a small/minimal amount of fat, relative to your regular eating habits.

NON NEGOTIABLES

I believe everyone - including yourself - can dramatically change your health, energy levels, and physical conditioning simply by adopting a better nutrition plan. The healthy way of eating is a lifestyle, not a fad diet or the latest nutrition craze. When you learn and practice this healthy way of life you not only can maintain good health, but be able to manage weight throughout your lifetime.

• Focus on ample protein at every meal

• Fill half of your plate with non-starchy veggies at every meal

• If you are not used to preparing food, use more pre-packaged foods like frozen or pre- cut veggies for your convenience.

• Eat only when you are truly hungry, not based solely on the clock. If you are hungry drink 8oz water and wait 20 minutes. If you are still hungry, it is time to eat. Your hunger/thirst trigger is the same!

• Supplement the food you eat with a high-quality multivitamin and fish oil daily

• Plan to eat at least 5 cups of colorful veggies each day (5 fist-size servings)

• Drink at least 3 liters of water each day (about 100oz) Set a goal time each day to drink your full water bottle. Drink it by that time then fill it up immediately and drink the next one by the next set time. Get a big enough water bottle to have 2-3 times daily to meet your goal and stay hydrated.

• Choose high-quality proteins whenever possible

• Add natural, un-processed fats to flavor your meals

TIPS FOR SUCCESS

It is a simple thing for us to neglect our dietary needs. You are not the only one feeling like you are too busy to eat right, putting the needs of your family first, or trying to adhere to an extreme diet that leaves you in a bad mood, hungry and low on energy. Figuring out your nutrition needs all while coping with media pressure to look and eat a certain way can make maintaining a healthy diet confusing and overwhelming.

It is not a simple thing but it is possible to create a long, lasting, healthy lifestyle when you establish sustainable healthy habits. I created a list of my most important tips and strategies that will help make nutritious and healthy choices easier and more enjoyable.

Personally, I follow and live by these tips. Not only do I hope that they help you get on track but also stay on track towards the happiest, healthiest you for the rest of your life.

1. Cut Out Junk & Processed Foods
   Avoid refined and processed foods whenever possible. I am referring to what you have hidden in your cupboards, pantry, fridge/freezer and feel guilty about eating...but you do anyway. If it is in the house, throw it out and stop buying it! Replace these foods with healthy alternatives. If you need help figuring out which replacement is best, download an app called YUKA - a white app with a carrot. This app simplifies nutrition. You scan the barcode and it brings up all nutrition information and gives a score and recommendations.

2. Shop the Perimeter
   The best rule of thumb at the grocery store is to stick to the perimeter. The sections along the outside are fresh produce, meat, seafood and dairy. Sticking to this path helps ensure a quicker shopping experience along with centering your meals around fresh ingredients and whole foods.

3. Control Your Portions
   This is far from rocket science. If you want to tackle your nutrition head on, try to keep a handle on your portion sizes. Aim for a fist size serving of veggies, a fist size serving of carbs a palm size serving of protein and a thumb sized serving of healthy fats. If you are in charge of the cooking, scale back the amount you are putting on each plate. Even something as simple as switching out your jumbo-sized dinner plates for something smaller can help!

4. Eat Often
   I recommend eating 3 smaller meals + 3 snacks resulting in 6 times per day. This provides your body with a frequent and consistent supply of fuel. Eating frequent and smaller meals throughout the day will keep your energy levels high and your "hangry" levels low. If you are like me and feel hungry often, this is a great way to satisfy your cravings while ensuring that you do not over-eat at meal time.

5. Cook Once, Eat Twice
   Think beyond the meal you are about to eat. It is time to get into the habit of making extra, meat, veggies and rice while you are preparing your meals, so you can have those ingredients on hand as a quick and easy meal or an add-on later in the week. The great thing about this Good Fuel Guide is that most of the recipes are easy to make in larger portions for meal prepping. When you plan your meals ahead, you set your health goals up for success because you will be less prepared and less likely to find yourself starving in the drive through. It might take you a little longer to cook everything initially, but meal prepping saves you so much time and stress later on. Even though it is by far the most annoying drawer or cupboard in your kitchen, tupperware is your friend!

6. Fruit is NOT a Fear to Have
   Fad diets have convinced so many people that fruit is a dietary no-no. It is true that fruit contains sugar, but it is a natural sugar. The sugar we would be wise to limit is added sugar, found in many processed foods and soda. Fruit sugar is naturally occurring and more importantly fruit is also loaded with vitamins, minerals, fiber, antioxidants and many other important nutrients. In fact, an overwhelming number of scientific studies show that people who eat fruit weigh less and have lower rates of heart disease, blood pressure, cancer and virtually every other disease. All good things should still be limited. I recommend consuming between 2&4 servings of a variety of fruit each day before 4pm giving your body time to digest the healthy natural sugars.

7. Eat Protein with Every Meal & Snack
   Many people think that consuming big amounts of protein will make you big and bulky. Yes, protein is incredibly important when it comes to building muscle. However, it is also essential in fat loss because the more you eat the more lean muscle your body has and the more calories your body burns. When you include protein in every snack and meal, your body will stay in an anabolic state. Meaning when you lose weight, your body will predominantly burn fat, while preserving your lean muscle. This is how you achieve a tight and toned body. Protein is also the most satiating macronutrient and will keep you fuller for longer, making it easier to not overeat.

8. Fill Up on Veggies
   Vegetables are a low calorie, high volume food. You can eat a load of them without consuming too many unwanted calories and you will feel fu;; because they take up a lot of room in your tummy. True vegetables are low in starchy carbs, but high in fiber. These foods include broccoli, asparagus, spinach and kale. Corn is a high starchy carb and is technically not a vegetable, even though most people think it is. The same goes for potatoes. Corn and potatoes aren't a bad thing to eat, but they should not be considered vegetables on your plate. Vegetables also add amazing nutrients, flavor and variety to your diet.

9. Eat Slowly & Only Until Satisfied
   It takes your brain about 15-20 minutes to know that you have eaten enough. This is why you should aim to have meals last at least this long. A trick that I learned that has now become a habit is to take a sip of water between every couple of bites. This will slow your eating down, fill you up more so you do not overeat, and keep yourself more hydrated! For weight loss maintenance and general health you should eat only until you are satisfied, not until you are stuffed! Another tip to eat slower is to chew 25 times before you swallow it.

10. Crazy Diets DO NOT WORK!
    Fad or short-term diets may provide faster results, but as soon as they end and you start eating normal again, you will gain the weight back and then some. Instead, a lifestyle change is necessary. I suggest making healthy eating habits a part of your daily life rather than following some limiting plan that is restrictive, difficult to keep up with and could be hurting your health.

11. Dine Out on Occasion
    More often than not, restaurant food is high in sodium & the portion sizes are absolutely out of control! Temptation is also higher while dining out & that greasy double bacon cheeseburger is hard to say “no” to. If you absolutely need that burger then swap the fries for a side salad. If you absolutely need those fries then remove the bun from the burger. I promise you, you won’t starve if you don’t order appetizers & dessert. Another good little tip if the serving is huge, is to box up half of your meal as soon as it’s served & save it for later. Simple meal prep for tomorrow!

12. When you eat at home, you are more likely to keep control over the quality & quantity of the ingredients. I love cooking my own meals because I can actually eat more food & feel guilt free. Not to mention, saving a ton of money! You have access to my favorite healthy recipes to make dining in healthier, easier & more satisfying!

13. Stop Starving Yourself
    Food is fuel. Food is fuel. Food is fuel! One of the biggest mistakes my clients make when they first attempt to lose weight is to cut their calories drastically. Your body requires a minimum number of calories just to exist. You cannot cut your caloric intake lower than this amount. The 1000 calorie per day diets are dangerous! Your body cannot survive on so few calories, so it slows down your basic metabolic needs. It will then store most of the food you consume as fat in preparation for starvation. This information is not new, yet many people still insist on starving themselves in hopes to attain that “perfect body.” When I started eating more, I started to see the results I was looking for.

14. Eat Balanced Meals & Foods with High Fiber
    You should never consume a meal that consists solely of one macronutrient. The three macronutrients are carbohydrates, proteins & fats (which I go into more detail later). You want to ensure that each meal includes each of them. For example, toast is not a balanced meal. When you add a couple eggs, avocado & a side of fruit, it becomes a better balanced meal.

15. You also want to be sure to consume enough high fiber foods. Women should aim for 25 grams of fiber per day, while men should target 38 grams. Some of my favorite high fiber foods are: black beans, broccoli, brussels sprouts, avocados, raspberries & oatmeal.

16. Do Not Forget About Micronutrients
    Vitamins & minerals are the two types of micronutrients. They play a very important role in our human development & well-being, including the regulation of metabolism, heartbeat, cellular pH, bone density & more. Without proper consumption of micronutrients, we put ourselves at risk of many health conditions & diseases. Even though I eat a well-balanced diet, I find extreme comfort in taking the supplements: Micro-Factor, Opti-Greens & Reds every single day. I look at these products like an insurance policy - a daily guarantee to ensure my body gets the essential vitamins & minerals it needs.

17. Eating Fat Does Not Make You Fat
    Fat can be a deceiving word to some. However, fats are not to be feared as long as you are consuming the healthy ones. Fats play a very important role in our body. From lining our cell walls to assisting in hormone production, it is imperative that we incorporate fat into our diets on a regular basis. Some fats are better than others, of course! Eating an avocado is a heck of a lot more nutritious than eating a donut. Healthy fats include those from nuts, fish & olive oil. These are called mono & polyunsaturated fats. The unhealthy ones are trans-fats found in processed foods, & saturated fats found mostly in animal sources.

18. Do Not Drink All Your Calories
    Sugary beverages like sodas, juices, alcohol & fancy sweet coffees instantly add to your daily caloric load & rarely serve much nutritious value. I’m not going to lie & say I never consume alcohol, because I do! However, I drink it wisely, in moderation & on occasion. If anything have one glass of wine once weekly. Be smart about it. I always make sure to drink water with & in between my alcoholic beverages. This leads to my next tip!

19. Drink Tons Of Water
    No surprise here – It also can help flush out toxins, improve your complexion, boost your immunity, increase brain power, provide natural energy burn fat by curbing hunger & so much more! I recommend drinking 12 cups to a gallon each day! Be prepared for many, many potty breaks.

20. Cheat A Little!
    Let’s talk about cheat meals. I encourage them! I prefer to call them “treat meals.” However, too many treats can compromise your results & encourage poor eating habits. ONE not-so-healthy meal per week is what I suggest. Or something I like to call 80/20. I don’t recommend going more than one month without a treat meal, because when you deprive yourself completely of all the “bad” foods, you’ll most likely lack enjoyment in your diet. This can lead to overindulging & setbacks. I like to plan my treat meals for after a tough workout, but I don’t workout extra or harder the next day to make up for it. Simply pick up right where you left off & don’t stress over it. Life is all about balance. It is important not to turn one treat meal into a whole day of overindulging.

21. You Can Have Dessert And Eat It Too
    Hi, my name is Susan & I’m a chocoholic. Seriously though, I eat chocolate every single night & believe it or not, it’s actually good for me! How? Because I created sweet, satisfying & healthy dessert recipes. And now you can indulge in them too! Protein powder is always the main ingredient in these tasty treats. Protein before bed gives your body important amino acids to use for muscle recovery while you sleep. This means that instead of having to put protein synthesis on hold, your body can continue building, toning & repairing muscle tissue through all hours of the night!

22. Don’t Stress
    By getting your nutrition in order, you will be substantially closer to earning the healthy & fit body you’re looking for. Remember that if you do fall off your plan, don’t stress! You’re human & you’re not perfect. Pick up where you left off & remember why you started. Don’t compare your chapter 2 to someone else’s chapter 19. You’ve got this!