Eat up and Slim Down

While reading a recent Article from MuscleMax Magazine Novemeber 2012 I stumbled upon this article and wanted to shar is with you

Eat UP and Slim Down-“Vital Nutrition, By Rochelle Marapao” Muscle Max Magazine Novemember 2012 12 Helpful ways to get the most out of your Nutrition Plan with added comments by Karlene

1. Eat more Fiber- Women need 25 grams of Fiber a day. Average American eats 15 grams. Fiber helps reduce the risk of type 2 Diabetes, hear disease and diverticular disease. Fiber intake can help maintain or lose weight.
2. It's not a Diet- Choose a healthy life style. Every day you have to make food choices. What you choose to eat is either going to help you toward your goal or it won't. One treat or less healthy meal is not going to wreck you but a series and life style of unhealthy eating will.
3. Power in the Protein- Protein helps to build muscle, the more muscle you have the more calories you burn. Be sure to choose lean sources of protein such as tuna, salmon, egg whites, turkey, lean ground beef, Greek yogurt and protein powders (Lisa DeFrazio, Registered Dietician).
4. Keep a Food Journal-”We are a lucky generation with access to health tools at the tip of our finger. I never use to to keep a food journal because it was hard to be consistent. Now with a smart phone I can scan bar codes or input what I eat ever time I eat. The app that I choose to use is Myfitnesspal.com,” Karlene Call. If you don't have access to using this plan then it would be wise to start a food journal small enough to carry along where ever you go.
5. Keep Hydrated- Two thirds of the human body is made up of water. Water helps regulate body temperature, rid the body of toxins, increases metabolism and improves the quality of skin. Adequate in take for women is 9 cups a day. “On the days I do not drink enough water I can feel my body slow down,” Karlene Call.
6. Don't skip Breakfast-Research show that people who eat a healthy breakfast are more likely to maintain healthy weight. “Look for a breakfast that is low in sugar, higher in fiber and protein. I love eating homemade granola, oatmeal or eggs and toast. Eating foods that satisfy the body in the morning sets you up for healthier choices the rest of the day,” Karlene Call.
7. Stay away from empty calories- The following items have no real nutritional value and only add inches to your waistline: Soda and other sweetened drinks, fancy coffee or tea drinks, Condiments (syrup, ketchup, relish and Mayo etc...)
8. Learn How to order when dining out-Avoid fast food at all costs, think to your self, “fast food = fast weight gain,” Karlene Call. “The previous statement does not mean that I never have fast food, this just means that it is a last resort and avoided when ever possible. If you are at a Restaurant you just need to be aware of what your options are and how to choose something that is going to leave you satisfied and not petrified,” Karlene Call. Don't be afraid to ask for your dish to be modified for two sides of vegetables by swapping out. Shoot for a meal that will give you a” lean meat with two sides of vegetables,” Jamie Lee.
9. Eat several times a day- If you eat fewer calories than you burn then you will loose weight. Eat 4-5 times a day. Divide your daily calories into smaller meals or snacks.
10. Surround yourself with support- I find that people who only report to themselves are less likely to succeed. Surround yourself with healthy eaters and exercise goers.
11. Leave the house prepared-Planning and preparing your food ahead of time guarantees three important things: you stick to your health plan; you're less likely to overeat; you control calorie intake. “These are some of my favorite snacks: Luna Protein bars, Quaker mini rice snacks, Carrots, nuts, apples, homemade granola bars, yogurt with granola,” Karlene Call.
12. Make your workouts a priority-Exercise is more about healthy benefits then just a weight loss tool,” Karlene call. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress, enhances sleep and mood and may even improve immune function.