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Start With a Healthy System

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

 

COMPLEX CARBS

Beans

Barley

Brown rice

Sw potatoes

Oatmeal

Edamame Great quick snack

Quinoa

Whole rye wheat breads and pasta

Sprout grains

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!

 

PROTEIN

EGGS

Skinless Turkey and Chicken : Limit/eliminate dark meat it adds up to 50 calories and can double fat!

 

FISH

TUNA HAS NO FAT 18g of protein!

Salmon

Tilapia

Halibut

Anchovies (packed in water)

Flounder (careful high cholesterol)

Mahi Mahi

 

BEEF high protein red meat

Extremely Lean cut beef top end Gives about 40g of protein

 

Pork

LEAN cut limit because it's high in cholesterol You can get better sources of protein

 

GAME meat

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

Milk

Yogurts preferably Greek watch sugar!

Cottage Cheese

Cheddar cheese

 

Protein Powder

Whey, Whey isolate

Casein at night but it's expensive just eat cottage cheese

 

GOOD FATS

Good fat with protein are Your Raw nuts and seeds Limited Amounts:

Almonds, pistachio, pumpkin seeds, macadamia nuts, Chia seeds, walnuts, cashews

Avcado

 

Great high protein high calorie good fat but Make sure truly natural and in moderation

Peanut butter

Almond butter

Cashew butter

Hummus

 

REMEMBER VEGGIES HAVE PROTEIN Fiber and carbs TOO!

 

Water WATER WATER!


THAT'S ALL FOLKS!!!!!


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