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“What to Eat or not to Eat?…That is the Question…Choose Wisely”

Tuesday 2/26/2013 

Top 5 highlights for how to keep your diet simple and look at how you eat as a way of living, not as a diet:

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1. Make sure your food is real. Sounds easy, but in our busy lives we can forget how many chemicals that we can’t pronounce are in the food we’re eating. Preservatives, flavor enhancers and so on can wreak havoc on your health and weight loss goals. There are plenty of antioxidant rich, cancer fighting herbs and spices (garlic, cilantro, basil, cinnamon, turmeric, onion powder) you can cook with, rather than buying the prepackaged processed options.

2. Plan. It is not that difficult to cook extra chicken and veggies and steam some brown rice when making dinner, so you have lunch for work the next day. The problem lies in either not cooking at home

Blog picsenough, or just not thinking about lunch the next day when you’re cooking. Think about how you are going to eat the next day or over the course of the week, rather than ending up out in the world tempted by where your co-workers are going. I have a client who says lunch can be the trickiest meal of the day for him to be good, when he doesn’t plan.


3. Variety spices up life, food, and workouts!
In order to be sure you are getting all of your essential vitamins and minerals, eat different types of fruits, veggies, grains, and meats. Add seafood to the mix if you’re getting tired of chicken, chop up some tropical fruit for your work snack, rather than a boring banana sitting at the bottom of your purse. Try protein packed whole grain quinoa in place of rice for a change. Knowing that you’ve got lots of choices, and with that, far more valuable nutrients and less boredom with your “diet” allows you to develop more realistic and sustainable eating habits.  Be creative, healthy flavorful food can be a quick simple process.

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 4. Balance. You have heard again and again, low carb this, no carbs that…The fact is, we need carbs for fuel, especially when you have a rigorous workout regimen and busy life. The key factors with carbs is what kind and how much. You need a nice balance of proteins, healthy fats (monounsaturated), and carbohydrates in your daily diet. If you are training for a bodybuilding competition, then yes, carb depletion days before show time is necessary. Detox diets that last 2 weeks are also good to do periodically. But

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if you do a long term no carb diet, valuable disease fighting nutrients are missing (many veggies and all fruits have carbs), and much of the weight lost is gained back once carbs are reintroduced. Nothing is more frustrating than up and down weight gain and loss, especially after months of depriving yourself of many foods. Limit carbohydrate intake to a small portion of complex carbs (whole grains, oatmeal, low glycemic foods, some fruits) every other meal. It’s all about moderation and balance.

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5. Portions size is huge. No pun intended :0 HaHa! It is very important to keep your portions in check and be more of a grazer throughout the day if small portions leave you feeling hungry an hour later. If you are getting enough protein in each meal, you should never feel hungry after 5 small meals throughout the day. Not only are you keeping valuable nutrition replenishing your body all day, you are less likely to late night snack on whatever happens to be around.

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