Today’s breakfast was Sopitas con Huevo plus coffee. I didn’t have a chance to take a photo of it since I was starving and needed to eat plus I had to start working early. But I will share the recipe on another day with you.
Lunch was a Turkey Sandwich (Boar’s Head Lower Sodium Turkey) + lettuce, tomato, avocado & cucumber on whole wheat bread plus a fuzzy peach
With so many articles today regarding eating healthy, have you really learned how to make good food choices? Are most of your meals wholesome? Or do they contain a bunch of ingredients that you can’t pronounce?
Here are a few tips that may help you get started and make small changes little by little. It takes a while to change your taste buds and to build new healthy habits. I’m sure you’ve heard most of them but it’s always good to hear them again.
1) Don’t drink your calories: use skim milk instead of whole milk. Do not drink fruit juice – you are better off eating the fruit whole instead. Most fruit juices have un-necessarily added sugars and junk. 0 calorie soda instead of regular soda… or better yet, NO soda! Drink LOTS of water. Consume at least 64oz of water daily.
2) LIMIT ALCOHOL during your journey to FAT loss. If you must drink, have maybe 1-2 drinks per week….be smart about it – the fruity drinks are loaded with sugar….Red Wine is the best choice over White Wine since its filled with antioxidants and could possibly help deter Alzheimer’s. Diet Coke/Pepsi w/ rum or vodka is a smart alcohol choice. Or the light or low carb beers are best.
Why Limit Alcohol?? — “The big problem is that it’s the first fuel to be used when combined with any of the other macros (protein, carbohydrate, fat) thus halting the fat-burning process and increasing the risk for fat gain. It basically retards fat metabolism.” — Erik Ledin
Should your weightloss stall (and it WILL) and you are still consuming alcoholic beverages weekly – this is the first thing to be dropped from your diet.
3) Ditch that candy bar! If you feel that you must have a “chocolate fix” have a “mini” or “fun-sized” candy bar instead. Even the protein bars (Luna bars, Pria bars, South Beach bars, etc) are better than the candy bars.
4) Boycott fast food places. Have you seen the move “Food Inc”? That alone will help you stay away from any fast food restaurant. Focus on WHOLE FOODS where possible. Stick to shopping the perimeter of the grocery store instead of in the middle where all the processed, junky, boxed foods are. Focus on fruits, veggies, protein, dairy. Make yourself a healthy sandwich instead of those convenient Cup O Noodles or canned soups which contain astronomical amounts of sodium and junk. Ditch the frozen foods as well – take the time to prepare lunch each day and you will not only save yourself calories, but also $$$ as well!
5) Eat AT LEAST 5 servings of vegetables daily! Broccoli, green beans, cucumbers, colorful peppers, and salads are great options for veggies! But beware: Salads are only as healthy as the dressings you use – pay attention to fat/calorie content. There’s no point in eating a salad if you are going to gob it with full fat Ranch dressing! Alternative salad dressings include: oil & vinegar; balsamic vinegar; apple cider vinegar; lemon juice.
6) Limiting eating out in restaurants to 1-2x per week If you absolutely must eat out – make SMART, HEALTHY choices. Most entrees pack 1500-2500 calories! Opt to split your entrée with a friend or take home leftovers, don’t stuff yourself, ask for your salad dressing on the side, etc. Educate yourself – most restaurants now include the nutrition information for most of their products either online, or you can request a brochure from the manager.
7) Protein at every meal. Protein sources include:
sugar-free low carb protein powder. Protein powder is great for when you are in a pinch and need substance. You should be consuming Whey Protein post-workout as it is the best quick digesting protein to feed your hungry muscles.
eggs, liquid egg whites, egg beaters
cottage cheese. Tofu.
8) Feeling snacky? Ditch the potato chips and other greasy fatty snacks and opt for light microwave popcorn or fat free pretzels or BAKED chips for snacking. Plan ahead – keep healthy snacks around for when you are feeling snacky – rice cakes, low fat popcorn, low fat pretzels, cut up veggies (carrots, cucumbers, colorful peppers), cottage cheese or yogurt, apple with peanut butter, mixed nuts, etc.
9) “Good” carbohydrates include COMPLEX carbohydrates such as:
Old Fashioned Rolled Oats (the instant oatmeal is filled with sugar – you get more bang for your buck by using rolled oats – you can easily microwave ½ Cup in 1 Cup of water and voila – breakfast!)
Steel Cut Oats/Irish Oats
Long Grain Brown Rice
Squash – Butternut Squash or Spaghetti Squash are great!
Whole Grain breads – the best breads can be found at Natural food stores such as: Trader Joe’s, Whole Foods, and Sprouts
10) Be sure you are getting an adequate level of fat grams in your diet. Low-fat diets are not great, as you need SOME level of fat in your diet in order to lose fat!! Acceptable sources include:
Fresh or canned fish
Fish Oil pills – or straight fish oil
Flax Oil pills – or straight flax oil
Extra Virgin Olive Oil – use this INSTEAD of butter!, safflower oil, walnut oil
raw nuts: almonds, walnuts, cashews, pistachios
natural peanut butter
Having said that! … Tonight’s dinner is my cheat meal for the week! PIZZA! lol! Hey, I’ve been good all week so I deserve this! haha! Since it’s our night off from the gym, Paul and I are going to the movies after dinner. Can’t wait to see Toy Story 3!! …. yeah yeah yeah… we’ll be those adults that are there to watch a kid’s movies without any kids lol! Hey, at least we’re not one of those people that bring little kids to watch scary movies right?
Have a GREAT weekend Chicas y Chicos!