Monday, April 4, 2011
It's no secret that I say 80% of how you look and feel is based on what you eat, so that's why I'm going to give you some of the best foods you should eat and make a regular part of your diet. They will give you energy and they will help you shed those unwanted stubborn pounds that seem to linger around your butt and stomach--augh!!
Instead of spending hundreds and hundreds of dollars on crazy diets you are better to simply pick up better foods that will give you the body that will cause envy.
People always ask me what oil is best. The only one I keep stocked in my house is olive oil. I use it for everything. I cook with it (I know some oils lose nutrition value when heated, but I still only stock olive oil), I use it in protein shakes and even for salads. It plays an important role in the digestion and absorption of nutrients. I always choose extra virgin olive oil, which is packed with antioxidants and the good fatty acids that we need.
Protein is not the only great thing eggs can offer us. They have an anti-inflammatory effect, plus eating the yolk which contains vitamin D can have a positive effect on strength and performance. I would strongly recommend buying a free range egg. I don't eat anything but and you will literally see the difference. Free range eggs have thicker shells and a brighter yolk. They may be a little more money but definitely worth it. Try farmers markets, I always get great deals there.
I have to admit, these are not the biggest hit amongst my kids but I never stop trying. Things like spinach, romaine and even spring mixes will give you the biggest nutritional value for your buck, and butt:)
Not a favourite among many but they are packed with nutrients and antioxidants, they have cholesterol-lowering soluble fiber, protein, b vitamins and complex carbs. Did you know that one cup delivers the same amount of protein in lean beef for a fraction of the cost??
I know you've heard to stay away from red meat, it causes high cholesterol and too fatty. Reasons for not skipping an eye of round or top sirloin: it is high in leucine which is a powerful amino acid that stimulates protein synthesis and muscle growth. It also contains ion and zinc. You need iron for oxygenating your muscles and you need zinc to support immune function and to recover, repair and grow after you exercise.
(Nutritionist Keidi Skolnik)
Did you know that beef is a thermogenic? That means your body has to work harder to digest it so you will burn more calories by eating it.
Now I have to admit that I only eat free range meat. For me I don't like the idea of extra hormones as well as I like my protein to walk and graze in the open.
These tiny things have sometimes received a bad rap based on their fat content. But I can't tell you how great they can make you feel. They are perfect for protein and fat content and give you the perfect amount of energy. Nuts have a very low glycemic index and are loaded with antioxidants. Just be sure not to eat the entire container. Although they are tiny, they will go along way... stick to about 10-15 of the little guys or you could dramatically increase your calories.
Oh, be sure to avoid the salted, flavoured kind. Remember plain is best:)
The following is a sample of what you should be eating:
Breakfast: 1 cup cooked oatmeal, with dash of cinnamon and raisins or cranberries. I pear and 4 pecan halves.
snack: 1 apple with low fat cheese string
Lunch: Green leafy salad with vinaigrette dressing. 4 oz of skinless chicken breast
snack: 1 cup grapes with 10 almonds
Dinner: 4 oz of top sirloin steak, 1/2 cup cooked brown rice with sauteed veggies in 1 tsp of extra virgin olive oil, 1/4 tsp red pepper flakes
Committed to your fitness success,