Hello beauties!! Hot off this month’s press today is a request I get asked all the time.
“Just tell me what to eat and I’ll do it!” They want to know specifics on what to eat, when to eat, what does that look like, how long will it take and the BIGGEST yet is, “How do I get that great body that I’m after?”
First and foremost, it takes dedication and a desire to want to not only look your best and feel your best but to function at your absolute best. It’s not really about looking great in that little black dress you just bought or rockin’ it in a bikini on the beach, although quite frankly, those points are great motivating factors for me. Yep, I admit it.
What is the ONE thing (although it can be more than one) that eats away at your inner self that says, “THIS TIME, I just gotta do it!”? Only YOU know the answer to that and if you don’t know the answer it’s quite all right to check in with a counsellor, coach or other professional to get the answer you seek. It may be very deep seeded and that is perfectly ok. It just needs to come to the surface because there are a good many times our weight loss or other issues have an emotional string attached to it. We are creatures of habit and we are also a product of our environment.
Dealing with your situations at the door is usually the best first step.
Getting to the source of information today, when it comes to nutrition, knowing what to eat is daunting but oh so liberating when you know you are on the right track. Once clients experience that Oprah a-ha moment, they begin to turn their lives around in amazing ways as they put those healthy new habits to work.
Ok, first things first.
Learning how to load your plate…..the Body Health Coach way.
For every single meal and snack, I always make sure I have one from each of the three categories on my plate; proteins, carbohydrates (carbs) and fats. There is some room for slight variations that I will get to later.
I ALWAYS go for the protein first, followed by a serving of healthy fats and good quality carbs. This way, I make sure my meal is well balanced, portions are in check, my metabolism is on fire and I feel great throughout the day.
Proteins should be a 3 oz. serving for women and a 4 oz. serving for men as a basic rule, which is approximately the size of your palm (do not include the fingers in this). If you are competing for a fitness or bodybuilding show, your protein portion size can start at 5 oz. per serving and go up. Get guidance on this if this is the road you wish to take. Proteins can be, but not limited to egg whites, lean beef, chicken or turkey, venison, bison and soy products.
Healthy fats need to be included in at least 2 out of the 3 meals/snacks throughout the day for men and women and would look like a tablespoon of coconut oil, olive oil or non creamy low fat salad dressing, 1/4 of an avocado, 1-2 egg yolks or 6-8 nuts such as walnuts or almonds.
These can be incorporated into your protein shakes or eaten in salads or on their own.
Here’s what you didn’t know about how to incinerate fat through diet and diet alone. Protein and healthy fats (EFA’s), when eaten together, actually fire up metabolism more than any supplement you can buy over the counter at your local health food store. BAR NONE!
In order to burn body fat and keep metabolism stoked, you MUST eat consistent, frequent meals every 3-4 hours, no matter what! This is how it’s done! Do NOT let anyone tell you otherwise because they are DEAD WRONG! Completely and udderly DEAD WRONG!! I can’t stress that enough.
Congratulations! You have just saved yourself some hard earned bucks because you and your wallet didn’t get slammed at the health store for an $89 bottle of some fat burner that you were told was “the magic pill”.
So let me repeat. THERE IS ABSOLUTELY NO, I REPEAT NO, MAGIC PILL to help you lose weight or get you on stage for a figure competition any faster than a proper diet in tandem with a high intensity training program.
Now for the secrets to carbs.
They are not the enemy. Not in the least! In a matter of fact, you NEED good quality carbs to help you reach your fitness and specifically, your weight loss goals. THIS is the stuff you need to know! This is where you can fall into a trap of deception either at the health food store or some chick or muscle freak you hear talkin’ at the gym.
PLEEEEEEZ make sure you go to a qualified source like here at Body Health Coach to get the right information. If you don’t see it here, just fire a question and I will respond. I just hate when people are taken advantage of or misguided in any way.
Ok, enough preaching. Here’s the meat (actually the potato)…sorry, couldn’t help myself on that one! LOL
You want to eat your grains first thing in the morning for breakfast and again post workout. So if you didn’t workout today, you are only entitled to your morning carbs and THAT’S IT!! this way you are not susceptible to eating to many extra starches that can get packed on as extra weight.
What do I mean by grains? I mean whole wheat/multi grain toast (make sure it’s actually whole grain), oatmeal, bagels and cereal. I think that covers it.
I may sound harsh here, and I don’t mean to be, but it is done out of love and respect for you to understand key concepts you need so you can make empowered decisions while shopping for food and/or supplements.
Now the other carbs. These are all the vegetables and fruit of the earthly kingdom but there are two types.
The first are starchy carbs and these you want to limit if your goal is to dramatically change your body composition OR these can be your second carb choice for your post workout meal I just mentioned previously. Starchy carbs are sweet potatoes, white potatoes (yep, perfectly fine as long as you don’t kill them with sour cream and other crap), rice, pasta, quinoa, amaranth, millet, squash, zucchini, peas and bananas.
The second carb type is non starchy carbs and these are AWESOME because they are a free for all. Meaning, you can eat as much of these as your heart desires but I can’t possibly give you a list of these because the list is H-U-G-E. You can google them on your own. The great thing about these foods is that they are highly nutritous and even higher on the satiety scale, which mean they fill you up without filling you out if ya know what I mean. They also are full of body burning nutrition, antioxidants, phytonutrients and fibre to name but a few.
I tend to get full quickly on these types of veggies but that is perfectly ok because you can eat as much as you want. Some of these types of veggies are cucumbers, mushrooms, tomatoes, all lettuces, peppers, kale, swiss chard, leeks, anise, and the list goes on and on. You can find extensive lists on google if you enter “list of non starchy vegetables”. If you find you are hungry shortly after consuming them, it’s because your metabolism is burning through them (think gas in the car) and turning them into muscle (among other things) while incinerating fat.
Here is a side note you need to pay attention to. Ask anyone you know if they would prefer fruit over veggies and it’s a 100% track record of yes’s.
Who wouldn’t choose a piece of sweet fruit over a vegetable any day of the week? But here’s the stickler: when trying to achieve the body you want, you are only allowed a maximum of 2 pieces of fruit per day on any Body Health Coach plan.
Again, depending on goals, if you were to make dramatic changes for an upcoming winter getaway, you would eventually be eliminating fruit all together. Why? Part of the reason is even though fruit is healthy, it still contains natural sugars called fructose that still raise insulin levels. And if insulin levels are elevated, there is usually a crash that follows. That’s the easy explanation for now.
With that being said, the key to optimal healthy living, is to keep your insulin levels as constant and even as possible. When blood sugar (insulin) levels are balanced you feel energetic, focused and happy!
I have finally exhausted all I need to say in this area…for now. There will be more information eventually that will dive into even greater specifics but I have given you a lot of information to absorb, reflect on and let it sink in.
So on that note, I bid you adieu and have a cozy winter night in.
Hit reply and let’s chat. I’d love to get to know you.