From the Desk of John Hall
Studios
The main reason that you’re not happy with your
weight is because of what you eat.
It’s hardly your fault.
Have you ever stopped to notice how many times
you’re bombarded by food marketing each day?
Ads come at you from magazine pages, T.V.
commercials, on websites and billboards, each boasting of cheap, convenient and
tasty ways to cure your hunger.
The question “What’s for dinner?” has never been
more complex than now.
Extensive menu options and large entrees have
distorted your concept of a proper meal, and before you know it you’ve fallen
into the trap of the chain restaurant, the drive thru, and the take-out line.
But wait – truly healthy eating is simple.
First you need to block out the blizzard of food
marketing around you.
Remember that advertisers want your money, and
they don’t stop to consider if the food they promote will expand your waist –
that’s your job.
It’s safe to say that, with few exceptions, any
food that you see marketed should be avoided. When was the last time you saw an
ad for grilled white fish, steamed broccoli and a side of brown rice?
So what does truly healthy eating look like?
A healthy meal contains lean protein, fresh
vegetables and a modest serving of whole grains.
Just as importantly, a healthy meal does NOT
contain:
•
Refined sugar / corn syrup
•
Fried / fatty food
•
Full fat dairy food
•
Processed food with chemical additives
Healthy Breakfast
Breakfast is the most important meal of the day. What
you decide to eat when you first wake up will set the tone for the rest of your
meals that day. Try these healthy options:
•
Scrambled egg whites, sliced tomato and whole
grain toast
•
Whole grain oatmeal, sliced fruit and a protein
shake
•
Homemade breakfast sandwich: Multi-grain English
muffin
with lean turkey slices and egg
Healthy Lunch
It is important to plan your lunch ahead of time
in order to avoid turning to a fast food joint or vending machine. Pack your
lunch the night before and carry it with you. Try these healthy options:
•
Dark baby greens topped with chopped chicken
breast and
diced tomatoes
•
Albacore tuna (packed in water), mixed with
finely
chopped cucumber over brown rice
•
Homemade sandwich: Sprouted grain bread with lean
turkey slices, lettuce, tomato and mustard
Healthy Dinner
Dinner is the meal where most people splurge and
eat far more calories than they should. Eating at home is the first step in
reducing your dinnertime calories. Try these healthy options:
•
Grilled white fish, sautéed spinach and whole
wheat
couscous
•
Baked chicken breast, steamed broccoli and brown
rice
While healthy eating is a huge factor in
achieving your ideal weight, exercise is the other half of the equation.
Your exercise routine should be challenging and
should be done on a regular basis.
We know that you have more than enough in your
life to think about without having to plan your own exercise routine. Leave
that job to us—call or email today to get started on a personalized fitness
program that will leave your body no choice but to shed those unwanted pounds.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pen
and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4);
Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread
(1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3);
Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0);
Sodas or water (0).
If you scored less than 20: You need more fiber
in your diet. Boosting your fiber will control your appetite and cut your risk
for many other health problems.
If you scored 20-39: You consume more fiber than
most people, but adding more fiber to your diet will continue to make foods
more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you
are getting plenty of healthy fiber in your diet. An added bonus for you is a
reduced risk of cancer, heart disease, diabetes and digestive problems.
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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