10 Healthy Eating/ Nutrition Tips

1. Stay hydrated.  If you are dehydrated you may be burning up to 2 percent fewer calories.  Start your morning with a cold glass of water to get your metabolism going.  Best part – water is calorie free! 


2. Eat less more often.  Eat a small meal or snack every 2-3 hours to keep your blood sugar level, energy and mood stable.  Don’t skip meals.  Not eating can trigger metabolism slowdown and a ravenous appetite. 


3. Include a lean source of protein at each meal and snack.  Examples are chicken and turkey breast, egg whites, natural peanut butter and nuts.  Protein is the key for fat loss because it has a high thermogenic effect.  This means that your body produces more heat when digesting protein; therefore, you burn more calories.  Protein also provides a sense of fullness that can help prevent overeating.  A protein shake is a great way of adding extra protein to your diet.


4. Fight fat with fiber.  Research shows that some fiber can rev your fat burn by 30 percent.  And numerous studies suggest that people who eat the most fiber gain the least weight.  Aim for 25 grams a day.


5. Consume plenty of salads and vegetables.  These are high volume foods and they are rich in fiber and nutrients.  Skip the butter, salt and high fat dressings.  Add some olive oil, safflower oil or balsamic vinegar.


6. Avoid refined carbohydrates.  These foods easily store fat and give you a surge of energy followed by a drop in energy and mood.  Nix any white sugar and white flour products such as white bread, white rice and white pasta.  Choose complex carbohydrates as these are released slower into your system so they stabilize your energy level.  It is best to eat your carbohydrates earlier in the day so that you have more time to burn them off.  Examples of complex carbohydrates are whole grains such as brown rice, quinoa, spelt and oatmeal. 


7. Include essential fatty acids [good fats] such as olive oil and omega 3 in your diet.  Snack on seeds [sunflower, hemp, pumpkin], nuts [almonds, pecan, brazil] and include a fish oil supplement.  Cold water fish like tuna and salmon are a great source of omega 3’s.


8. Get more sleep.  Studies show that people who get enough sleep [6-7 hours] have healthier diets and less abdominal fat.


9. Add these 12 power foods pronto. 


Almonds [and other nuts]: builds muscle, fights cravings, burns abdominal fat


Beans [and other legumes]: Builds muscle, burns fat, great source of fiber


Spinach [and other green vegetable]: Nearly calorie free, vital nutrients A, C, K, folate, calcium and fiber


Dairy: strengthens bones, fires up weight loss


Oatmeal: Increases energy, boosts stamina during exercise, reduces cholesterol, maintains blood sugar


Eggs: Builds muscle, burns fat


Turkey [and other lean meats]: Builds muscle, strengthens immune system, source of iron and zinc


Natural Peanut Butter: Builds muscle, burns fat, fights muscle loss & wrinkles


Olive Oil: Lowers cholesterol, boosts immune system, fights obesity, cancer and heart disease


Whole Grains: Fights cancer and heart disease, helps promote weight loss, lowers blood pressure


Whey Protein Power: Builds muscle, burns fat


Raspberries [and other berries]: Fights cancer, helps promote weight loss, fights heart disease, great source of antioxidants


10. Go organic when you can.  That goes for fruits, vegetables and meats/ eggs.  When buying fruits and vegetables aim for locally grown and in season.  If you’re not sure why do yourself a favour and watch Food Inc.


Remember EXERCISE WORKS but YOU CANNOT OUT EXERCISE BAD NUTRITION.  Make good choices and it will all come together.



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