Team Fit Express Blog Post

Team Fit Express Blog Post

June 13, 2012

Happy Hump Day everyone!! It’s week two of the Samson’s Dropping Pounds for Charity!! We hope you are all off to a great start with your individual challenge goals! This experience should be empowering and FUN…yes FUN!!

K.I.S.S. – Keep It Simple Silly

I can’t tell you how often I meet people who think dieting is some complicated scientific formula. Sure, you could make it complicated, but why would you want to do that? Here are some really simple keys that will help you see REAL results, FAST!!

1.        Eat within an hour of waking. Yes, within 1 hour! Breakfast really is the most important meal you will have!

2.        Eat every 2 .5 – 3 hours. This should get you to at least 5-6 meals/day.

3.        Combine lean protein and complex carbohydrates at each meal. Eat balanced meals.

4.        Limit your sugar intake! Try to have 2 or less ‘simple carbs’ per day and these should be your fruits. Cut processed sugars out completely! If you’re serious about your health and weight loss goals, there is no place for refined sugar! You’ll be able to treat yourself on occasion once you get where you want to be.

5.        Eat healthy fats! Your body NEEDS healthy fats to function properly. Aim for about 20% of your nutrient intake to be from healthy fat sources (try extra virgin olive oil, walnuts, almonds, natural nut butter, avocado, flaxseed or fish oils).

6.        Don’t overeat…even on broccoli. Stick to proper portion sizes. Eating slower and drinking lots of water with meals will help you recognize when you are full.

7.        Be prepared. The best thing to do is pack a cooler with you for the day. But if that is too much for you at the time, always have healthy snacks on hand in case you get stuck on the go. I like to have on hand natural almonds, an apple, a healthy balanced bar (low sugar, low saturated fat), or a protein shake.

8.        DRINK LOTS OF WATER.  Aim for 2-3 liters/day. Water is an essential component of any weight loss or health regimen. It not only quenches thirst and prevents dehydration (and its’ harmful effects), it transports nutrients to your cells, removes harmful waste and toxins in the body, assists with performance, and much more! Need more? Your metabolic rate increases by as much as 30% when you drink cold water! Think about that next time you reach for a sodaJ

That’s it! Just by incorporating these simple rules, I guarantee you’ll see changes in your body and mood! No more stressing about counting calories or wondering whether carbs and fats will keep you from losing weight! Just follow these simple rules and start seeing some real results!!

Who said eating healthy couldn’t be yummy?? Just get creative.  Think of flavors you like and then think of ways to incorporate thme into your clean meals. Even protein shakes can be delicious. Try my favorite protein shake recipe… of the momentJ

APPLE PIE PROTEIN SHAKE -

1 scoop vanilla protein powder

2 tbsp unsweetened applesauce (OR 1/2 packet sugarfree apple (crystal light) OR 1/2 apple)

1 tsp cinnamon (optional)

1/2 tsp stevia in the raw (optional)

1 tbsp natural peanut butter (optional)

¼ - ½ cup oats (optional)

Blend with ice and water (or soy, skim, or unsweetened almond milk) to desired consistency