Hopefully you have made a dedication to regular exercise and clean eating which encourages you to eat regular, small meals throughout your day (requiring a bit of planning). There are tips to help you in your pursuits for a healthy, energized, strong body:
1.Drink water. Water helps your body detoxify impurities, and is required for efficient bodily function. Aim for 7-9 eight ounce glasses throughout your day (just check with your doctor if you are taking medications that may adversely react to this much water).
2.Don’t give up caffeine. If you drink caffeine 30 minutes before a workout, it can help you push harder during strength training, and stimulates your digestive tract easing bloating. There have been numerous studies proving the health benefits of green tea.
3.Try to moderate refined alcohol intake. Alcohol can negatively affect sleep patterns which has been linked to weight gain in studies.
4.Try to moderate refined sugar intake. Natural sugars are found in fruit and milk, but they come loaded with fiber and antioxidants. Refined sugars (like those found in candy, pop, and processed foods) can make you feel hungry and are usually followed by a crash in energy afterward. Clean eating food plans help this crashing and low energy issue, because eating regular small meals and snacks, keeps your blood sugar levels even, and keeps your energy more regulated. I will admit, refined sugar in the form of soft serve ice cream and chocolate are my own biggest personal challenge. It’s all a process!
5.Don’t ban carbs. Whole grains have a lot of beneficial fiber and make you feel full longer, and help level blood sugars. The recommended amounts are 5-6 servings. One serving is ½ cup cooked oats, brown or wild rice. Whole grain pasta, barley, quinoa or a slice of whole wheat bread are healthy carbohydrate choices.
12/09/11- Friday Exercise Diary:
Pure Barre class- 55 minutes
12/09/11-Friday Food Diary:
7:00-1 cup egg whites, handful of organic spinach (120 cal)
2 pieces Bread (whole wheat, I'm using Ezekial bread) (160 cal)
11 a.m.- protein shake, 1/2 cup pasturized egg whites (190 cal)
2 p.m.-4 oz. Beef- I use Bison meat( broiled) (126 cal)
8oz mixed greens ( organic spinach, spring mix, sweet red pepper, asparagus, brocolli slaw, cherry tomato (88 cal)
3 oz sweet potatoes ( baked)
6 p.m.- 4 oz Barubian (seafood) (220 cal)
3/4 cup corn, thawed (90 cal)
8 oz cauliflower ( steamed) (74 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
8 p.m.- 3 oz pork loin ( roasted)
8 oz. green vegetables (raw or steamed) [pea pods, asparagus, brocolli slaw] (88 cal)
3 oz quinoa or brown rice (150 cal)
Dessert:
1 fat free chocolate pudding (40 cal)
TOTAL CALORIES- 1682
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