Working out and eating right goes together like peanut butter and spinach.
Why is eating right so hard? Diet can be such a negative word in today’s culture. Everyone claims to be on a diet or have found some sort of diet trick. To help you achieve your fitness goal, instead, try focusing on a mindset that builds you up not tear you down. Knowing the type of foods to eat, how much to eat, and having a plan in place will be some of the keys to healthy eating. Being mindful of your food will lead to a happier mindset. No one wants to be told what they can’t eat; we want to eat what we want when we want too!
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Start Your Day with Fiber and Protein
In addition to helping you achieve your fitness goals; eating healthy will also improve your overall well being.
Eating the right food will boost your problem-solving skills, increase your energy, and improve your drive.
Life has never been crazier or all-consuming. Which makes eating unhealthy food tempting and eating healthy food difficult.
While it might seem easier to grab a doughnut on the way to work, that one action will set you back days instead of building you up now.
Try starting your day with more fiber and protein. Loading your body with carbs and sugar won’t help you accomplish your goals. You’ll feel tired quicker and need more caffeine to stay focused.
There’s a reason they call it the most important meal of the day.
One of the best foods to start your day with is eggs. Eating an omelet will help you kickstart your day with protein and vegetables.
In addition to providing great protein; eggs also are rich in amino acids that are needed to build muscle.
After starting your day it’s important to stay mindful of your food choices. Make sure your choices are filled with different nutrients your body needs. Including protein, carbohydrates, calories, and good fats.
Healthline.com post on 10 High-Fat Foods That Are Actually Super Healthy
It will be tempting to stop eating healthy when you don’t see immediate results. We’re a quick gratification society.
Be patient and know your hard work will pay off in the end. Eating right is a marathon, not a sprint.
To help you stick to your plan it can be helpful to find a friend with a common goal. Having a coworker or family member who’s eating healthy with you will improve your likelihood of success.
They can be there to push you and stop you from falling back into bad habits.
While it might seem strange at first adjusting to this way of eating it will quickly become the norm. Remember, doing anything for 6-weeks makes it a habit.
DID YOU KNOW:
It takes 2 months (66 days to be exact) before a new behavior becomes automatic.
– University College London, European Journal of Social Psychology
Before you know it, your body will actually begin craving the right nutrients and the proper foods.
Eat the Fruits and Veggies Rainbow
When looking to give your body the proper nutrients there’s no better option than fruits and vegetables.
They provide plenty of nutrients (vitamins, minerals, and antioxidants) while keeping away negative ingredients our bodies don’t need.
It’s recommended that you try to “eat the rainbow” at every meal! Meaning, you need to try and eat as many variations of fruits and vegetables as possible.
Try all the different colored ones until you find the ones that you like most.
Protein, Protein, and Protein
One of the easiest foods for people to adjust is eating healthy proteins. It’s a food group we’re all eating now.
The trick is portion control and eating the right proteins.
Your body doesn’t use protein for energy. It’s used for muscle growth and maintaining your metabolism.
Protein is key before-and-after a killer workout. Your body will be screaming for help to repair and feed your muscles.
All the muscles you’ve stretched will need that protein to recover.
There’s a 45-minute window after working out that your muscles will be very receptive to protein. Making it an ideal time to chug that protein shake.
The more you can find those muscles the more fat you’ll actually burn. Since muscle burns fat better than anything else it is key to getting your desired physique.
It’s best to try and incorporate protein in all of your major meals. Try to find lean protein like chicken and turkey to limit your fat intake.
If possible attempt to get the necessary protein from food, not from supplements.
Relying on supplements alone won’t give you the boost you need.
Protein will help your body feel full for longer. Keeping those pesky snack cravings away.
Healthy Eating with Carbohydrates
Despite what some recent diet fads have preached, having a balanced diet does include consuming carbs and calories.
Carbs, in particular, have gotten a very negative reputation. Neglecting carbs is putting unnecessary strain on your overall health.
Our bodies rely on carbs to stay energized and to keep moving throughout the day. Your body will convert carbs into glucose. Glucose is a type of sugar used for energy.
The issues come when people consume too many carbs or get it from the wrong sources; like junk food.
The keyword you’re looking for is complex carbs. These are found in whole grains, fruits, and vegetables.
DID YOU KNOW:
Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods brown rice, quinoa, barley, oatmeal, whole grains, and vegetables. (Healthy Eater)
By relying on these good carbs your body will function longer throughout the day. It takes longer to break down good carbs meaning your energy goes further.
One trick you can try is eating more carbs at the beginning of the day and lessen the amount as the day goes on. By slowly decreasing the amount of carbs you consume during the day your body will end up using all the carbs you feed it.
It’s recommended that you eat 55% of your daily carbs by lunchtime.
The simplest ways to give your body the necessary carbs it needs is to add an extra helping of vegetables to your meals or eat raw vegetables as a snack.
In reality; yes you can lose weight by cutting calories. Cutting too many calories though can leave you feeling even worse.
Your body is always burning calories to do different activities. It’s a type of metabolism where your body is converting calories into things it can use.
The problem comes when people eat more calories than they need. Doing this can lead to weight gain and other serious medical issues.
Depending on what activity a person is doing will determine how many calories their body needs.
If you’re a very active person your body will obviously consume more calories.
It’s not difficult to determine how many calories you should be consuming. There are a variety of caloric tools to help you find your number.
A unique way to give your body healthy calories is to eat more unsaturated fats.
Unsaturated fats are the good fats that your body can convert into useful energy. Your body can also use them for amino acids and to reduce inflammation.
Good fats include avocados, nuts, and coconut oil. There is a large variety of good fats so try experimenting until you find some you like.
Bottom line when it comes to carbohydrates and calories moderation is key.
Having too much of a good thing can lead to several health issues. As can neglecting to give your body these essential nutrients it needs.
It’s OK to have Birthday Cake
When it comes to eating right the most important factor is education.
Knowing what you’re putting in your body and how to best use the knowledge we have at our disposal.
Every time you buy something to eat give the ingredients list a quick glance. Once you’ve read the list you’ll have a better idea if that is something you should be consuming.
It can be draining to eat this way every day. We’re all humans and we will occasionally have a piece of cake at a birthday party.
Just know it’s not the end of the world if you break your eating habits every now and then. If you’re following a balanced diet one piece of cake won’t harm you.
Eating healthy even has benefits when you go to bed. So, next time you’re craving a midnight snack consider eating bananas, turkey, or cherries.
These foods contain tryptophan which your body will convert to melatonin. Melatonin is a naturally occurring hormone that works as a supplement to aid sleep.
There are so many helpful tips, articles, and tools to help maximize your bodies potential.
Find the healthy foods that work best for your body and life. There’s no need to diet; simply eat healthy and smart!
Credits: Soundtrack “Eternity” provided by Kevin MacLeod (incompetech.com); Licensed under Creative Commons: By Attribution 3.0 License; http://creativecommons.org/licenses/by/3.0/