|Posted by Doc Worley on October 9, 2015 at 11:00 AM|
Yeah...yeah, we do not have time to eat right, play right and exercise. I get the excuse. Do you eat and sleep? Then you owe it to yourself and and all of the loved ones in your life...as well as others, to do your body right. You can start slooooooooooooooowly with one nutritious meal every day and buld up. We know that Rome was not built in a day, nor was your current body! I believe this is the right time to move on.....Take heed of your body or...
From the desk of Coach Peaches Taylor, Fitness expert and body builder...
....you basically want to minimize processed foods and white starches (bread, rice, potatoes) Also added sugars!
READ LABELS! You Want Complex Carbs/Protein AND Good Fat
Also consider taking a multi-vitamin.
Try to use coconut oil, olive oils, in place of butter
Watch sodium intake
Eat 5-6 times a day
BIGGEST MEAL BREAKFAST and Lunch
DON'T SKIP BREAFAST!
REALLY READ SNACK BAR / GRANOLA BAR LABELS : there's a lot of unhealthy ingredients in them.
Here's a just a general list
Edamame Great quick snack
Whole rye wheat breads and pasta
Bfast cereal w/more than 3g of fiber LOW OR NO SUGAR
FRUITS AND VEGETABLES ARE GREAT COMPLEX CARBS TOO! Also supplies you with Vit/min/fiber/antioxidants/good fat! BASIC RULE MAKE IT COLORFUL FOR A GOOD BALANCE..Just some Examples:
GREEN: asparagus, avocado, broccoli, celery, kale, kiwi, collards, peas, Lima beans
YELLOW/ORANGE: apricots carrots grapefruit, lemon, orange, peach, pumpkin, sweet peppers, mangoes
PURPLE/ BLUE: beets, black grapes, blueberry, blackberry, cabbage, figs, plums
WHITE: banana, garlic, mushroom, shallots, onions, turnips
RED: apple, strawberry, radish, raspberry pepper, tomato
Dried fruits just make sure there are no added sugars read the label!
ALL BEANS GREAT CARB/PROTEIN!
Skinless Turkey and Chicken : Limit/eliminate dark meat it adds up to 50 calories and can double fat!
TUNA HAS NO FAT 18g of protein!
Anchovies (packed in water)
Flounder (careful high cholesterol)
BEEF high protein red meat
Extremely Lean cut beef top end Gives about 40g of protein
LEAN cut limit because it's high in cholesterol You can get better sources of protein
Bison, Rabbit, Venison
GRAINS HAVE PROTEIN: GOOD FOR ALL 3 CARB/FAT/PROTEIN
QUINOA, BROWN RICE, REGULAR AIR POPCORN, STEEL CUT OATS, MULTI GRAINS BREAD
DAIRY: make sure All Low Fat -Non fat
Yogurts preferably Greek watch sugar!
Whey, Whey isolate
Casein at night but it's expensive just eat cottage cheese
Good fat with protein are Your Raw nuts and seeds Limited Amounts:
Almonds, pistachio, pumpkin seeds, macadamia nuts, Chia seeds, walnuts, cashews
Great high protein high calorie good fat but Make sure truly natural and in moderation
REMEMBER VEGGIES HAVE PROTEIN Fiber and carbs TOO!
Water WATER WATER!
THAT'S ALL FOLKS!!!!!