name='p:domain_verify'/> Always A New Day : 7 Simple Tips To Succeed at Healthy Eating


2.19.2018

7 Simple Tips To Succeed at Healthy Eating

Another new week is upon us, and while you are planning your weekly menu, you may want to stop and read this post! I am so happy that one of my favorite trainers from my Orangetheory Fitness studio is sharing 7 simple tips to succeed at healthy eating. If you're stuck in a diet rut or want practical tips for healthy eating, Magan is here to help. I've tried diets, and when they fail, the anxiety creeps up. For me, I want long-term, realistic tips for the busy mama. I love what she has to share - you will, too. 


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You know that one thing that you could do better on, and it would change everything? That thing that we all like to talk about and do and also has the power to make us a look and feel a certain way? That thing that gives us joy and happiness in one minute, and then in the next makes us feel guilty and regret our decision? You’re probably already thinking about those tacos and margaritas you had last night. Or maybe even as you read this article.

Did you know that in the City of Houston, if you ate out for all three meals, it would take you 10 years to eat at every restaurant the city has? And by then, new restaurants would have evolved, and there would be new places to try - not to mention that we would probably be pretty unhappy and overweight in the process.

Food has this way of taking up our minds, our time, and our paychecks. Whether you eat out or prep your meals at home, you’re trading off either time or money. If you eat healthy and prep organic food - or maybe you married a bodybuilder - it can be both timely and expensive.

Then we throw in all the different diets; paleo, keto, low fat, Atkins, Mediterranean, vegan, Episcopalian, organic, IIFYM, Whole 30 and so on. By now you’re probably confused or hungry.
Nutrition should be simple, enjoyable, and not suck the life out of you and your family’s life.
I read an article on the cost of getting lean, and it was very eye-opening. It painted a very clear picture of what it costs financially and socially to desire a certain body type. Basically, you can’t have your cake and eat it too (unless you’re genetically gifted).

As with any thing in life, you need to stay in your lane when it comes to nutrition. Just because Sally down the street lost 10 lbs on keto doesn’t mean that’s the diet YOU need to do. What are your goals? What is going to work for you and your body type? What’s going to work for your family? I’ve done a few fitness competitions, and I will say that the lack of carbs in my diet turns me into a Mean Girl. Although I had to suck it up to get to the end goal, no carb is not a good diet for me.

So how do we decide what we should be doing? Talk to a nutritionist or a fitness professional (this is slightly out of our scope of practice, but I’d say we probably know a thing or two about how diet affects exercise and weight loss or muscle gain) The first thing is your goal and what you’re trying to accomplish. The second thing is what is your social, work, and family life like? All of these will be affected with any type of extreme dieting. There is no "one size fits all" diet.

Here are some of the tips and suggestions I go over with all of my clients. Very basic stuff and once they nail this, then we get more in-depth.
/1/ Are you eating lean protein at every meal? 

Turkey, chicken, eggs, salmon, tuna, etc. Ladies, your protein serving should be the size of your palm, and gents can probably get away with two palms

/2/ Where are your carbs coming from? 

If you haven’t just worked out or if you are trying to lose fat, then you’d better be eating veggies or fruit, preferably veggies. The best time for starchy carbs (think breads, pastas, tortillas) is post work out. But again, if you’re trying to drop a few pounds, chose these carbs wisely. This will also depend on your body type. Some people can tolerate carbs better than others. Ladies want one fist full and guys, two fists full.

/3/ Where are your fats coming from? 

You should be getting a good balance of healthy fats. Think avocados, olive oil, almond butter, nuts (cashews, almonds, walnuts, pecans are preferred). This serving should be the size of your thumb (ladies) or two thumbs (gents).

/4/ Are you eating every 3-4 hours?

/5/ What are you drinking

It should be calorie-free (for example - water, tea, black coffee, pre-workout).

/6/ Are you really hungry? 

Keep healthy snacks in reach (handful of almonds, small red apple, hard boiled eggs, protein bars like Quest or Power Crunch). But ask yourself if you’re really hungry or if you are just bored. Hence, the eating every three to four hours. You might really just need another meal.

/7/  Are you tracking your food

You’d be surprised how much you’re eating or not eating and where you deficiencies are just by writing things down. This will also help your nutritionist or fitness professional help you identify what needs to change. Overhauling your diet is hard. Baby steps are best for long term weight loss.

This is skinning the cat on a very wide and broad topic of nutrition. Most of my opinions are based off past experiences as well as information from Precision Nutrition. I have a Nutrition Certification through them, and it is probably the most practical and easiest information to follow. They break everything down by body type, goal, and timing. It’s probably the most robust system I’ve ever seen and the results stick! 

It’s about creating a lifestyle - not a diet. Find what works for you and stick with it. Stop beating yourself up when you fail at an unrealistic meal plan. A meal plan should never make you feel guilty or deprive you so much that you lose your sanity. Of course, change is going to require some sacrifice and discipline, but it should be slightly enjoyable discovering what the best plan is for you. It should excite you to see your body change and make it easier to stick with the process. Unless you plan on walking on stage in a bikini, try to enjoy the process and take it one step at a time. Once you nail one thing, then move on to the next. You’d be surprised how much easier it is when you focus on the little things rather than the complete overhaul of your life and pantry.
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Coming from a fitness professional and one who is passionate about wellness, I just breathe a huge sigh of relief reading her tips. I've wanted to do a Whole 30 or a keto-friendly diet, but when I falter, I know the anxiety will be so much greater. Diets don't work for me, but overall healthy choices do! 

Thank you so much, Magan! For more info or any questions feel free to email her at maganb@hawaii.edi

Have a healthy week, friends!

3 comments :

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