Many people focus on the latest diet trends when attempting be healthier. Diets are mostly temporary, resulting in a return back to old patterns. If your nutrition patterns are not centered on smart eating, how do you know if you are giving the body what it needs? The goal is finding the right balance for your body. Healthy eating is healthy living.
No need to count calories.
The quality of food on your plate is more important. Calories don’t matter if the food quality sucks.
Don’t make your nutrition complicated.
Your plate should contain a variety of vegetables and a palm sized portion of lean protein (active men can have 2).
You crave sweets?
Snack on some fresh or dried fruit after your meal. Still craving sweets? Then go ahead and eat it.
What about after your workout?
Muscle building happens after your workout. Your nutrition is about 75% of the muscle building/fat loss equation. A balance of carbs and protein should be the focus post workout. Carbs for refueling and protein for rebuilding the muscles.
Have cravings? Can’t get your nutrition plan under control?
Eat whole fruits, veggies, whole grains and meats for one week. No sugar, dairy or processed foods. Then see how you feel.
What is an example of a balanced breakfast?
- Scrambled eggs with your favorite veggies
- Toasted sprouted grain bread with grass fed butter
- Piece of fruit
A balance of protein and carbs to rebuild and refuel tired muscles.
Is plain water too boring for you?
- Add lemons, limes, and oranges to your water
- Drink seltzer if you like the bubbly stuff
- Green tea is another way to get your liquids (and antioxidants)
Did you know your body is made of 50-65% water and it’s important for almost every bodily function? Time to work up to drinking 1/2 your bodyweight in ounces of water daily. For example, if you weigh 180 lbs, drink 90 oz of water each day.
Don’t have enough time to eat right?
Prep your veggies every 3-4 days. That means cutting and cooking so they are ready to grab and eat when you are hungry.
What is a balanced snack?
Protein + veggies or fruit + a small amount of carbs. For example, hummus + bell peppers, cucumbers and carrots + a small handful of pretzel chips. What do you love to snack on?
Here’s a quick veggie prep.
Par boil green beans, broccoli and cauliflower in very salty water for 2-4 minutes then shock them in an ice bath to stop the cooking before they get mushy. Tasty and ready to munch! Keep cut fresh veggies in your fridge for a quick guilt free snack. Add a little hummus for a protein boost to keep you satisfied.
If you have a food in your house, you will eventually eat it! You might as well have some good stuff waiting for you.
Eat less CRAP:
- Carbonated Drinks
- Refined Sugar
- Artificial Sweeteners and Colors
- Processed Foods
Eat more FOOD:
- Fruits and Veggies
- Organic Proteins
- Omega 3 Fatty Acids
- Drink Water
Stop making it complicated! Give your body what it needs. It’s that simple.
If you need a bit more structure, work with Dr. Mike’s Fitness. The nutrition part of the program allows you to use the nutrition database/meal planner, which works with your goal calories and allows you to
- Create a daily/weekly meal plan
- Let the system create a daily/weekly meal plan
- Exchange foods in the meal plan
- View and use various recipes for the meals in the meal plan
- Compile a weekly shopping list for all the foods that show up in the meal plan.