Staples of healthy eating

What should you be eating?

I’m not going to talk portion control because everyone is unique in that department, but women shouldn’t be eating under 1,200 calories a day, especially if they’re working out. I keep it around 1,500-1,700 on most days. One day a week I “refuel,” which means I eat more carbs and therefore take in more calories (in the form of pancakes and french toast, usually. The two days sandwiched around this refuel, I try to take in less cals than normal.)

>>> It boils down to these simple principals.

– Eliminate processed foods as much as possible. Yes, that means Quest bars (or treat them as a treat to be eaten sparingly). Whole foods are so much better for you, and your body processes them way better than foods in packages, regardless of how healthy the label may seem.

– WATER. A lot. All times of the day.

– Fat = NOT the enemy! Avocados, nuts, meat, yogurt, oils, and cheeses (discussed more a few bullets below) are great for you.

– Protein in its food form (not merely shakes) is very necessary. Think salmon, grilled chicken, grass fed beef, and lean turkey.

– Limit sugar intake. Sugar = the enemy. I’m reading Sarah Wilson’s book called I Quit Sugar, and I’m in love with her ideas. More on that coming soon.

– That brings us to… fruit. There is sugar, specifically fructose, in fruit. Yes, fruit offers its fair share of A+ nutrients, but just keep in mind that you can’t switch out your vegetables for fruit and call it a day. Blueberries, raspberries and goji berries are the fruits lowest in sugar, and bananas and apples are some of the highest highest.

– As far as dairy is concerned, eggs are the best for you. AND, GIRLS, you can eat the whole egg! Not just the egg whites. Cheese can be great, too – though make sure you really pay attention to how much you’re eating at a time because cheese is a food that’s easy to overeat in one sitting. Yogurt can be satisfying and nutritious as well; just make sure you’re buying plain/all-natural full-fat Greek yogurt (it has less sugar and more probiotics). Still keep a close eye on the sugar per serving as well. I only eat small amounts of dairy (about 1/4 cup of Greek yogurt per day). The best cheeses are 100 percent mozzarella (even packaged string cheese if it’s of this variety – because it’s actually not processed), goat, parmesan, cottage, feta, and ricotta

– Eat carbs earlier in the day, protein after you work out and for dinner, and good fats and vegetables all throughout the day.

– Cook with coconut oil. Coconut oil is high in fat, but it’s the type of fat that gets broken down and used as fuel, as opposed to being stored in the body.

– Alcohol should be kept at a minimum, but when you do indulge, go for dry wine, light beer, and liquor (gin is a good option), without the mixers.

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xx

ALH

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