Healthy tips

Some of you have been asking via email what types of tips I learned from my first Health Challenge class, so I'm putting my notes here to share with you free of charge! :)

Metabolism - is the highest in the AM. So if you skip breakfast, it will slow down and store the food you later eat. It's also better to work out in the AM because of this.

A good day of healthy eating is about - eating 5 small meals a day (about every 3 hours), the size of your fist.

NEVER eat until you are full (this takes full consciousness while you're eating). If you eat until you are full it will stretch your stomach lining and make for a bigger appetite next time.

#1 Thing to take out of your diet is... sugar. If you need sweet, splenda is better but not the best since it's chemicals. Try to avoid foods with added sugar.

Carbonation is bad because... it stretches your stomach lining so you eat more, slows down the digestion of protein, and (his theory) possibly increases cellulite.

You need to take care of your digestive system because... it leads to immune system problems. You need to poop at least once a day. If you're not eating well (or sleeping enough) you will get sick. Fiber is a must!

Your brain... if you starve yourself it will tell your body to store fat because it's trying to protect the fat lining around your heart. They used to starve injured soldiers in Vietnam for 2 days so that they could put on weight and recover faster.

Water... if you drink 1/2 gallon to 1 gallon a day you will easily lose 5 lbs in 2 weeks because our bodies retain water when we don't drink enough.

Fat... eat good fat (like avocados, olive oil, etc.) or it will automatically store in your body.

Potassium... regulates sodium. Eat bananas!

Carbohydrates... make fat cells expand if you don't eat enough, so you will gain weight faster if you do no carbs.

Set Point Theory - if you can keep your weight for 6 months, your body will fight to keep it there afterwards because you have reset your homeostasis.

What a good day of eating healthy looks like...

AM - high fiber
Oatmeal, not sugary kind. Instead have plain and add honey, cinnamon, or natural peanut butter. He says don't eat too much bran/wheat but stick to oats. Kashi cereal with blueberries or bananas is another good idea for breakfast.

AM snack - probiotic yogurt (watch the sugar content) and almonds/sunflower seeds

Lunch - Loaded up salad (full of veggies with an olive oil based vinagrette dressing)
There is not benefit to fat free dressings.

Mid-Day snack – anything healthy just a smaller size (size of your palm); protein and carb

Dinner – lean protein, dark green veggie, and multi grain something (small size)

Power Foods:
Protein – fish
Fruit – blueberries
Fat – nuts (almonds, sunflower seeds)
Veg – broccoli
Carb – oatmeal

Bread that is good for you… Ezekiel (100% whole wheat)

Sweet potato = good

Anything white = starch = sugar = not good

You can have a cheat day, just make it the same cheat day every week.