by Evelyn Tribole
and Elyse Resch
is a must read to learn about ending mindless eating and discovering intuitive eating.
2. Balance meals
Below you see portion plates. These are a guide to help you plan what goes on your plate. Usually, the most shocking thing for people is the discovering that half their plate should be fruits and/or veggies! The other portions should be 1/4 whole grains (brown rice, whole wheat pasta, rolls, quinoa, crackers), 1/4 lean protein (fish, turkey, chicken breast, lean ground beef, tofu) and a small portion of heart healthy fats (olive oil, avocado, nuts).
At Sara B Consulting
I work with each individual to help them figure their exact caloric needs and balance.
3. Clean Eating
Basically, the closer the food is to nature, the better. You can also say, the less ingredients, the better. Plan and simple, this is the way food was suppose to be. Not dyed, not processed, not poked, not prodded. If you can’t pronounce it, you probably shouldn’t eat it.
It’s not hard to eat clean…steal cut oats, apples, oranges, broccoli, asparagus….all one ingredient.
Build recipes off of single ingredient foods…
4. Schedule treat time
aka how to stay sane
I blogged about this topic awhile back. It was to discuss that there should be NO guilty feelings associated with food. Since when is food such a morale issue? Please visit Managing snack time
5. Eat throughout the day
Never go more then 4 hours without a meal or snack. I like to use the wood burning stove analogy for this one….your body is the stove, metabolism is the fire, and wood the food. We have to continually throw wood into the fire to keep it burning. If we stop throwing wood (stop eating), the fire goes out and it is harder to get it started again.
6. Pack a snack
BE PREPARED! Always carry a healthy snack with you…apple, banana, trail mix bars. People who are caught off guard find themselves in the fast food lanes making unhealthy choices.
these are my FAVORITE snack bars….Larabars
Very clean. Cashew Cookie’s ingredient list…cashews, dates
Peanut Butter Cookie’s (which tastes like a real PB cookies): Date, Peanuts, Salt
7. Choose to chew your calories
You will find eating an orange versus drinking orange juice is a lot more satisfying, filling, and offers addition nutrients.
and this should be a no brainier….stay away from caloric drinks such as regular soda, sports drinks (unless used for their purpose), and vitamin waters. WHY!?!
8. Fueling for performance
Nutrition plays a HUGE role in sports performance. For my athletes I set up individual sports nutrition plans. These cover the nutrition for the weeks/months prior to the race as well as the race day.
Proper nutrition can give you that edge over other competitors. It can also make your race day a bit more comfortable……they line race courses with porta potties for a reason 🙂
9. Effective food = effective performance
aka junk in = junk out…you eat junk you’ll preform like junk both physically and mentally.
10. 90/10 Rule
It’s not what you do 10% of the time, it’s what you 90% of the time that makes up your lifestyle…choose it to be healthy.
watch KCCI Channel 8 news tonight at 5 to learn more!
Until next time…
look good, feel good, do good