Fuel up with Food!
Practicing
the following simple eating habits will help you improve your overall
health, lose weight and enjoy satisfying meals.
Never
skip breakfast.
Eating breakfast jump-starts your metabolism for
the day. Eating breakfast initiates thermogenesis (calorie burning)
and signals the body that it is free to expend energy without fear
of famine. If you skip breakfast your body takes this as a sign
of starvation and slows down your metabolism. Studies show those
who consume most of their calories early in the day lose weight,
while those who consume them in later in the day and evening gain
weight. In addition, those who skip breakfast are more likely to
snack and eat up to 80 percent more the rest of the day.
Breakfast
ideas: Avoid simple starches and sugars. Choose instead
a good source of protein plus fresh fruit combinations.
|
Avoid
fat/simple carbohydrate combinations.
Fat/carbohydrate combinations include french fries,
buttered breads, cakes, cookies, most bakery products, ice cream
and chips. Avoiding these foods is the single most important change
you can make. This is especially true in the morning and early
afternoon.
Note:
When fat is eaten at the same time as simple carbohydrates, both
the fat and the carbohydrates are pushed into storage (i.e., stored
fat increases, blood fat levels soar, and blood sugar control
mechanisms are damaged). Further, combining fats and simple carbohydrates
slows down your metabolism and causes you to gain weight!
Eat
dinner at least three hours before going to sleep.
Eating late in the day causes food to be stored as
fat rather than burned for energy. Eating late also makes it more
difficult to wake up in the morning and reduces your appetite for
breakfast. Exception: If you’re on a regular strength-training
program eat one small protein snack before bed to balance blood
sugar and provide protein necessary for building muscle.
Make
one-half to two-thirds of lunch and dinner consist of lightly cooked
vegetables (salad does not count here).
Make sure one-half of your plate is covered with
fresh vegetables (at least two cups). Be adventurous and choose
a wide variety, such as broccoli, cauliflower, asparagus, zucchini,
etc. Eating vegetables increases your fiber intake, allows you to
be satisfied while eating fewer calories and provides a rich assortment
of vitamins, minerals and antioxidants. The remainder of your plate
should be filled with good quality protein such as fish, chicken
or tofu (about one quarter of your plate) and a carbohydrate, such
as a sweet potato, potato or pasta.
Note:
An easy visual when preparing meals is to fill half the plate
with vegetables (preferably those that grow above ground). Fill
another quarter (or the size of your fist) with high quality protein,
and the remainder can be below the ground vegetables or other
carbohydrates such as whole grain breads or pastas.
Limit
fats.
Avoid all hydrogenated oils (be a label-reader!).
Avoid cooking with all-liquid vegetable oils other than olive oil.
Use olive oil sparingly for dressings and light seasoning. Avoid
creams, gravies, ice cream, rich dressings and fried foods. Small
portions of “good” foods such as walnuts, avocados and olives are
okay.
Hint:
When eating a salad use olive oil and balsamic vinegar. If this
is not available, order salad dressing on the side. Dip your fork
in it, then take a bite of the salad. You’ll get the flavor without
the calories.
Drink
6-8 glasses of water every day.
This will help your body rid itself of toxins
and will help you reduce retained water.
Avoid
soft drinks (even diet ones).
The American Cancer society has found that individuals
who regularly use artificial sweeteners tend to gain, not lose
weight. These substances increase the appetite and raise insulin
(increasing fat storage).
Hint:
Try drinking water or sparkling water with lemon.
Limit
alcohol consumption.
Limit yourself to two glasses of wine or beer per
day. For greater fat loss avoid alcohol altogether. Alcohol not
only adds calories but it inhibits fat-burning.
Eat
protein-based meals (include 3-6 oz. protein in every meal).
Note:
Some foods burn “hotter” than others, i.e., they cause your body
to expend more calories, encourage activity, and are not readily
stored as fat. Eating lean protein with non-starchy vegetables
is especially energizing.
Make
informed choices.
What you eat, when you eat, and which foods you eat
together are often more important than just counting calories. Make
choices that keep your meals satisfying yet healthy.
-
One
cup of white rice has the same number of calories
(220) as 10 cups of cauliflower seasoned with herbs
and grated parmesan cheese? Rice also has very little
nutrients or fiber.
-
One
raspberry tart has the same number of calories (440)
as 8 cups of raspberries with whipped topping.
-
One
egg roll has the same number of calories (400) as
a bowl of Chinese vegetable soup and 4 oz shrimp,
1 1/2 cups broccoli, 2/3 cup brown rice and a fortune
cookie!
|
Order
The BodyPRIME System Online Now
or
Call us at (800) 784-6729
|
