Nutrition and Examples

What you eat makes a huge difference. Exercise is important for your level of health and fitness, but what you put in your mouth has a huge impact on your weight management. Here's a quick example. A glazed donut is around 255 calories. If you burn 400 calories in your morning work out, you can blow your all your hard work by eating just 2 donuts. Your work out may have helped you to improve your level of fitness, but eating those donuts has done nothing to help you lose the weight that you're trying to lose. So food choice is key to reaching your goals.

Make sure your metabolism working for you all day long. You should be eating 5-6 small meals each day. How many calories you eat varies widely person to person so if you need help knowing how much you should be eating let me know!

You want an approximate balance of carbs(40%), protein (40%) and fat (20%).

Carbs should be complex carbs, not sugars.

Proteins should be lean.

Fats should be from raw sources (ie: avocados, nuts, dairy), not saturated.

Tip: Avoid combining refined sugars and fats (i.e., doughnuts, ice cream, cookies etc).

Here are some ideas for meals/midmeals.

Cottage Cheese and an Apple

Eggs (1 egg, 1 egg white) and 1/2 cup of oatmeal

Light string cheese and Banana

Handful of almonds (20) and Reduced Fat Triscuits (make sure cracker/bread choices are made with unbleached wheat, no high fructose corn syrup and reduced fat when possible.)

Boiled egg and toast

Protein bar (check to make sure sugars and fat are low) We like the brand Pure Protein.

Tuna fish (I flavor with lemon juice, avocados and green onions) and toast

Turkey sandwich with mustard, lettuce, avocados, and tomatoes, or instead of avocados put slice of 2% cheese.

Fruit smoothy with a small amount of milk, ice, and desired fruit. I put cottage cheese in my smoothies, which adds a TON of protein and you can't tell it's in there. And believe me, I am picky.

1 cup of berries.

1/2 of individual packet of crystal light

1 cup of ice

1/2 cup milk

1/2 cup cottage cheese

Mom's Chicken Enchiladas (recipe to follow next week)

Baked Chicken Parmesan (recipe to follow next week)

Grilled Chicken with lemon pepper and veggie

Laughing Cow cheese wedge with Grapes

Don't forget to drink lots of water and do cardio on the days we don't meet. Remember to give yourself one day to rest!

A friend of mine, Susan Chapman, has a blog full of great nutrition and meal ideas. Click here to see her blog.

I hope these examples will give you some new ideas! Feel free to leave a comment with a meal or midmeal that you've found that has a great balance and works for you, or a recipe that you like that is healthy!

You all did a GREAT job today. This is an awesome group!

See you Tuesday!

Leah