I usually get asked this question a lot "How do you stay in great shape?" "What do you eat?" Especially with the holiday's coming up, it is important to make the right decisions when it comes to living a healthy lifestyle.
Well here it is folks - all my secrets! But really, there are no secrets. It's just a matter of choosing the right foods (protien and fiber-rich foods vs sodium and sugar filled catasophes) and exercising at least 30 mins a day.
It's always important to get a good nights sleep, at least 7-8 hours. If your job or day-to-day schedule doesn't allow that many, try this little tip: try going to bed at least an hour earlier every night then the previous night. You'll be getting plenty of zzzz's before you know it.
A very great quote to always remember "Eat more often and you'll avoid binging at lunch and dinner" Each mini-meal should have a good comboniation of protien and fiber: It takes longer for your stomach to digest, which keeps you fuller for longer.
With a little help from my wonderful Womens Health and Eat This, Not That
Breakfast: Since you may not have a lot of time, mix protien and quality carbs " when protein is included in a meal, not only does it help prevent overreating at other times of the day, but it also sustains energy levels and improves concentration"
110 calories: latte with reduced-fat milk
200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
300 calories: Peanut butter and reduced or no sugar jelly on whole-grain English muffin (my go to favorite! Dont like English muffin, go for whole grain toast)
300 calories: scrambled-egg burrito with turkey suasage and salsa
Morning Snack: Since the calorie and sodium-ridden vending machine snacks may surround you during the day, buy only what you need and keep a stash at your desk: string cheese (buy the big pack at Costco), granola bars(not the Nutri Grain or Nature Valley, please! they are filled with sugar and HFCS and have no nutritional value) or trail mix.
80 calories: string cheese (me and Chris' favorite!
100 calories: hardboiled egg with a handful of grape tomatoes
275 calories: 2 or 3 small handfuls of trailmix
300 calories: slice of whole-grain bread topped with peanut butter and banana (if I know it might be awhile for lunch or till I have time for my morning snack, I usually have this has my breakfast too) the protien from the peanut butter keeps you full!
Lunch: Be careful here, if you've already had a heavy calorie breakfast, keep lunch light. Remember it's about balancing out your calories compared to how active you are.
175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
350 calories: Half an avacado, sliced, or 1/2 cup prepared quacamole with tomator and onion in a whole-grain pita
400 calories: 1/2 cup of hummus with roasted veggies
400 calories: Small ham, turkey or roast-beef and Swiss wrap with veggies and mustard, in a whole-wheat tortilla or you can have it on a sandwich and try leaving off the top slice.
Afternoon Snack: say to yourself "No candy that the assistant has!"
160 calories: Reduced-fat Cheddar melted on apple halves
175 calories: 5 Laughing Cow cheese wedges
250 calories: 1 cup reduced-fat yogurt
260 calories: Apple, pear or banana smeared with peanut butter
350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter
Dinner: The key words here are portion control! The majority of restaurants now serve on a much larger plate, therefore giving you larger amounts of the food, which you don't need. "Portion control is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels."
275 calories: 3 or 4 large handfuls of greens sauteed in olive oil with a handful of walnuts and 1/2 cup of raisins
300 calories: 6-piece sushi meal with a cup of miso soup (so yummy!)
325 calories: Buffalo burger topped with coleslaw, onion, and tomato
350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground turkey, onion, and jalapenos, dipped in salsa
400 calories: Slice of pizza toped with cheese and ground beef or ham
550 calories: Lentil, minestrone or tomato soup with a grilled-cheese sandwich on whole-grain bread
550 calories: 1 cup pasta tossed with ground turkey breast, black olives, diced onion a drizzle of olive oil, and 1 1/2 tablespoons crumbled Gorgonzola cheese
Evening Snack:
150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and or 1 tablespoon Romano cheese; 1 cup rice pudding; 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce; 1 cup cocoa made with skim milk
175 calories: Sliced sweet potato(with skin), tossed in olive oil and baked
200 calories: Root-beer float with 2 scoops frozen vanilla yogurt; 2 handfuls olives
275 calories: 2-ounce Snickers bar
ENJOY AND HEALTHY EATING!!
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