and you don’t have to completely eliminate foods you enjoy
to have a healthy diet.
B – Breakfast is the most important meal of the day.
It is imperative for any healthy diet that you get your
motor going in the morning.
C – Calcium is one of the key nutrients that your body needs
in order to stay strong and healthy. Some sources include dairy,
leafy green vegetables, black, pinto and kidney beans)
D – Dairy products are rich in calcium in a form that is easily digested
and absorbed by the body. ie. milk, yogourt, and cheese.
E – Eat to live, don’t live to eat!
Also Eat for what your about to do which is why I say
cut your meals 2 1/2 hours before going to bed.
F – “Feeling Good, Feeling Great” is the long term goal,
committing to a healthy lifestyle will allow you to have more energy,
as well as reduce the risk of cancer and disease.
G – Greens have awesome health benefits try kale, mustard greens,
broccoli, and Chinese cabbage. These foods are all packed with calcium,
magnesium, iron, potassium, zinc, and vitamins A, C, E, & K.
H – How you eat is just as important as what you eat.
Try these tips: 1) eat w/ others when you can
2) Take your time and chew your food, not only does that help with
digestion but it takes the brain 20 minutes to process that the stomach is full
3) never eat standing up 4) Never eat on the couch in front of the TV
I – Include a variety of whole grains in your diet. i.e. whole wheat,
brown rice, millet, quinoa, and barley. Whole grains are awesome
early in the day and midday for sustained energy.
J – Juices, sodas and even some “So called, Healthy” sports drinks
are often full of Sugar. I recommend opting for “Life Juice” aka Water,
Green Tea or Coffee Black.
K – Krispy Cream Doughnuts (and the like), Rice Krispy Treats
are NOT Approved
L – Labels are often misleading, manufactures have become very tricky
in their marketing of products, beware of multi-grain, 100% Wheat,
Reduced Fat, 0 Trans Fats, Fat Free, Low Sugar, All Natural, and many others.
M – Moderation is key which is why I promote the 80/20 rule.
Eat clean, nutritious healthy foods 80% of the time
and allow for "Life to Happen" the other 20%.
N – Nuts are an awesome snack as well as source of protein.
I like Almonds, Walnuts, pecans, and pistachios. Opt for Natural,
NOT Roasted, salted, or sugary kinds.
O – Often times people mistake thirst for hunger, staying hydrated
will help you fight off some cravings. Keep some healthy snacks around
(greek yogourt, fresh fruit) if it turns out that you are indeed hungry.
P – Protein is food for your muscles and is required in order
to add healthy lean muscle mass to your frame.
You should consume protein at each and every snack throughout out the day.
Q – Quality is often more important than quantity
and the same is true w/ your food choices but the bottom line is Calories in/Calories out.
In order to shed 1lb of fat you must have a deficit of 3,500 calories.
R – Reduce the salt in your diet by eating more natural fresh food
and avoid processed and pre-packaged food. Fresh and Frozen over canned,
and look for the low-salt version of some of your favorite items even on “Cheat Days”
S – Small Snack size meals are the way to go whether your looking
to add some mass or lean up. 5-6 small meals throughout the day
eating every couple of hours.
T – Timing is crucial to maintaining healthy lifestyle changes.
Get your body on a schedule of eating a healthy breakfast that includes
a slow digesting carb and protein source and then continue eating clean
every 2 1/3 to 3 hrs throughout your day. Meal/snack planning is crucial.
U – Uncooperative spouses, friends and family members can be a
recipe to disaster with any healthy eating program.
Get your circle of friends on board and have them join you
in your new Healthy Lifestyle Changes!
V – Veggies and Fruits are the foundation of a healthy diet.
They’re low in calories and nutrient dense, which means they are packed
with vitamins, minerals, antioxidants, and fiber.
Next time you have a sweet tooth, reach for some sweet veggies: carrots, sweet potatoes or squash
W – Water helps flush our systems of waste products and toxins
which is why I suggest you consume 2-3L everyday!
in order to stay strong and healthy. Some sources include dairy,
leafy green vegetables, black, pinto and kidney beans)
D – Dairy products are rich in calcium in a form that is easily digested
and absorbed by the body. ie. milk, yogourt, and cheese.
E – Eat to live, don’t live to eat!
Also Eat for what your about to do which is why I say
cut your meals 2 1/2 hours before going to bed.
F – “Feeling Good, Feeling Great” is the long term goal,
committing to a healthy lifestyle will allow you to have more energy,
as well as reduce the risk of cancer and disease.
G – Greens have awesome health benefits try kale, mustard greens,
broccoli, and Chinese cabbage. These foods are all packed with calcium,
magnesium, iron, potassium, zinc, and vitamins A, C, E, & K.
H – How you eat is just as important as what you eat.
Try these tips: 1) eat w/ others when you can
2) Take your time and chew your food, not only does that help with
digestion but it takes the brain 20 minutes to process that the stomach is full
3) never eat standing up 4) Never eat on the couch in front of the TV
I – Include a variety of whole grains in your diet. i.e. whole wheat,
brown rice, millet, quinoa, and barley. Whole grains are awesome
early in the day and midday for sustained energy.
J – Juices, sodas and even some “So called, Healthy” sports drinks
are often full of Sugar. I recommend opting for “Life Juice” aka Water,
Green Tea or Coffee Black.
K – Krispy Cream Doughnuts (and the like), Rice Krispy Treats
are NOT Approved
L – Labels are often misleading, manufactures have become very tricky
in their marketing of products, beware of multi-grain, 100% Wheat,
Reduced Fat, 0 Trans Fats, Fat Free, Low Sugar, All Natural, and many others.
M – Moderation is key which is why I promote the 80/20 rule.
Eat clean, nutritious healthy foods 80% of the time
and allow for "Life to Happen" the other 20%.
N – Nuts are an awesome snack as well as source of protein.
I like Almonds, Walnuts, pecans, and pistachios. Opt for Natural,
NOT Roasted, salted, or sugary kinds.
O – Often times people mistake thirst for hunger, staying hydrated
will help you fight off some cravings. Keep some healthy snacks around
(greek yogourt, fresh fruit) if it turns out that you are indeed hungry.
P – Protein is food for your muscles and is required in order
to add healthy lean muscle mass to your frame.
You should consume protein at each and every snack throughout out the day.
Q – Quality is often more important than quantity
and the same is true w/ your food choices but the bottom line is Calories in/Calories out.
In order to shed 1lb of fat you must have a deficit of 3,500 calories.
R – Reduce the salt in your diet by eating more natural fresh food
and avoid processed and pre-packaged food. Fresh and Frozen over canned,
and look for the low-salt version of some of your favorite items even on “Cheat Days”
S – Small Snack size meals are the way to go whether your looking
to add some mass or lean up. 5-6 small meals throughout the day
eating every couple of hours.
T – Timing is crucial to maintaining healthy lifestyle changes.
Get your body on a schedule of eating a healthy breakfast that includes
a slow digesting carb and protein source and then continue eating clean
every 2 1/3 to 3 hrs throughout your day. Meal/snack planning is crucial.
U – Uncooperative spouses, friends and family members can be a
recipe to disaster with any healthy eating program.
Get your circle of friends on board and have them join you
in your new Healthy Lifestyle Changes!
V – Veggies and Fruits are the foundation of a healthy diet.
They’re low in calories and nutrient dense, which means they are packed
with vitamins, minerals, antioxidants, and fiber.
Next time you have a sweet tooth, reach for some sweet veggies: carrots, sweet potatoes or squash
W – Water helps flush our systems of waste products and toxins
which is why I suggest you consume 2-3L everyday!
X – Xtra curricular activities/vacations are great MOTIVATORS to eat clean and get in shape!
You never know when you may take a quick get away or who you may run into on your next beach vacation! BE READY!
Y – Yogourt, or should I say Greek Yogourt is an awesome snack full of protein and probiotic cultures. Opt for the Plain Greek Yogurt and add natural sweetener like fresh fruit.
Z – Zzzzzz’s are crucial for all aspects of total health.
Make sure you are getting your rest so all of the healthy food
and the killer workouts can transform your body.
Have a Happy and Healthy Day, Cheers:)