Healthy Eating System

Transcription

1 Healthy Eating System Live Well Healthy Eating is Key Wℎ!"!"#!"#,!"!ℎ!"!"#!"#! Quick guide to eating for fitness, health, and to look your best We have all heard the phrase, you are what you eat. Though it is a simplistic statement, it is true. The key to a long life, health, clear thinking, good moods, accomplishment, and looking great all has to do with three elements. 1] Our spiritual health, which comes from keeping ourselves in a good relationship with God. 2] Exercise, as Sir Isaac Newton declared a body in motion tends to stay in motion. Our bodies were created to move and that movement makes us feel good. 3] Eating healthy. That is the element we are looking at in this short reference. Most people think they are eating healthy. But to look at them, you can see the results of their real eating decisions. After nearly 25 years in the fitness field I have found that our eating decisions, more than exercise, is the biggest element that keeps us fit or keeps us fat. Let s keep you fit, full, and happy! SIMPLE GUIDE TO HEALTHY EATING AND WEIGHT MANAGEMENT Inside Page 2 What food is actually healthy? What meat is good? How about bread? Page 3 How do I portion my meals to lose weight? Page 4 How many times a day should I eat? One, Two, Six? Page 5 What snacks are healthy and will help me lose weight? Page 6 Should I take supplements? How to succeed. Page 7 Eating time chart. Page 8 Sample eating healthy day.

2 Become aware of what s actually healthy! Let s keep it simple. Raw organic fruits and vegetables are the healthiest things you can eat. The more cooked items you eat the less healthy you will be. Why? Because cooking denatures, or kills, the active enzymes and the nutrients within the food. God made it simple. Man has made it complicated with genetically alerted vegetables and mass produced processed foods. Basically, food is supposed to provide our bodies with minerals, vitamins, proteins, and carbohydrates found within healthy unprocessed, uncooked foods. Most vegetables that are not organic are grown in soil that is mineral deficient. According to some reports these vegetables are up to 80% mineral deficient. Cooking food can denature the vitamins and minerals and make them less usable by the body. Eating organic and raw is best way to get the most nutrition More expensive but best Juicing raw fruits and vegetables extracts the maximum about of nutrition from them. Our bodies can absorb 10% to 20% of food nutrition from eating foods. Juicing may allow the body to absorb up to 80% of foods nutrition content. This is good news for unlocking the healing properties of foods and utilizing maximum workout recovery. Cooked or processed foods, even with nutrients added back into them, can contain almost no usable mineral substances. The label may say 60% of the daily allowance but only contain a tiny portion of nutrients that are absorbable through our cell walls. Raw fruits and vegetables contain vitamins and minerals that our bodies can use right away Eat it raw as much as possible! What about Meat Although vegetable contain the best type of protein for our bodies to build upon we have to eat quite a lot of them to get bigger muscles. Horses eat only vegetables. Elephants, rhinos, gorillas, eat only vegetables and are very big and very strong. However, they eat all day long. They graze on leaves, grass, and fruit etc. all day long. Since none of us are going to eat grass all day long we will need to supplement some of our protein needs by eating nuts, meat, or protein powder. Kosher meats are the healthiest for us. Wild caught fish is probably the best choice for fishes. Free range chicken is next Kosher beef, lamb etc. is next Pork, crab, shrimp etc. should be eaten in small moderation if at all. Any animal that exist to eat garbage or are bottom feeders contain the most toxins within their meat. What about bread and cereal What about Milk Milk is designed for cows. I really don t think it does the body good. It causes mucus build up and can fatten a baby calf to a full size cow in a short amount of time. Sources say it may contain traces of antibiotics and growth hormones as well. Good alternatives are Almond milk, Rice milk etc.. Skip the soy it has too much estrogen. We need carbohydrates for fuel. Carbs are basically sugar waiting to be broken down and used as energy. When they break down too fast and are not burned up, carbs. turn to fat fast. White flour is the one that contains the least nutrition and turns to sugar and then fat fast. Avoiding white flour based products is key. Wheat flour is slightly better than white but still breaks down almost as fast as white flour. Most cereals and breads are not in your favor for looking and feeling your best. Sprouted grain breads and cereals are the best to look for. Products like Ezekiel bread are made from sprouted grains etc.. Oatmeal is also a good source of carbohydrates that break down slower than breads. Avoid Glutton and lose weight and feel much better! 2 2

3 How to Portion My Meals Try the 50/25/25 method. 50% veggies, 25% carbs, 25% protein The best way to eat and fuel your body with what it needs is to use the old K.I.S.S. method. Keep it simple stupid! For protein eat a portion no bigger than the palm of your hand. For carbs a portion no bigger than your fist For veggies, eat until you are full! 3 3

4 HOW MANY TIMES A DAY SHOULD I EAT? The less times you eat, the hungrier you will get in-between meals. As a means of survival, when you get hungry over an extended period, it triggers your body to hold onto stored fat. Ex., starvation diets will burn some fat, but a lot of the weight loss comes from the body burning off muscle tissue. That s why some of the skinniest models you see in magazines can actually have excess body fat. Fitness models however, have lots of lean muscle and low body fat. Why? The answer is, they eat more times a day and still lose weight! It s done by eating more times and in smaller portions. By eating this way it increases the bodies metabolism. Making it a fat burning furnace. Waiting long periods causes us to eat more at one sitting. What our bodies don t need right that moment get stored as fat. Smaller portions of food will get burned up as fuel. So, how many times a day should you eat? 5 to 6 times a day! Breakfast A small snack two hours later Eat more to get Abs Lunch A small snack two or three hours later Dinner A small snack two hours later Along with exercise, you will start to feel better. You will be on your way to those six-pack abs you were dreaming of! 4 4

5 WHAT ARE GOOD SNACKS? SNACK EXAMPLES SMALL BAG OF TRAIL MIX APPLE, ORANGE, BANANA ETC. PROTEIN /GRANOLA/ BAR ORGANIC HARD BOILED EGG DRIED FRUIT / VEGGETABLES APPLE WITH PEANUT BUTTER CELERY WITH PEANUT BUTTER CAN OF TUNA/SARDINES PROTEIN SHAKE / SMOOTHIE HOME MADE VEGGIE JUICE YOGURT AND GRANOLA SMALL BAG OF BABY CARROTS 5 5

6 WHAT ABOUT SUPLEMENTS? Juicing fresh fruit and vegetables is the best way to get nutrition. If you juice you shouldn t need supplements. Secondly we recommend a greens supplement like wheat grass. One that comes in a powder form similar to protein powder. Next in line would be a drinkable vitamin/mineral supplement. Liquids absorb in the body the best. You want one that contains 70+ trace minerals. That way you are getting a full spectrum of nutrition. If you don t have a liquid, capsule forms of all natural vitamin/mineral supplements are the next best form. Pills are the least absorbable and some cheaper based vitamin/mineral supplements do not even break down in the body. 1] The first thing to do when it comes to healthy eating success is to be real with yourself. That requires you make yourself accountable as to what you are putting in your body. I recommend keeping a journal of what you eat each day. Do this for the next 30 days and or until healthy eating becomes a habit. 2] This is a core key element. Get yourself a lunch box, sack, or bag to carry snacks around with you. Also, keep a small cooler or container in your car with healthy snack in it. It will keep you from running into the convenient store for a donut, or eating panic food at a fast food place when you are starving. 3] Get a measuring tape and put up a sheet of paper and track your waist or hip size each day until you reach your goal. Measurements are a much better way to track fat loss when doing exercise. If you are building muscle and losing fat at the same time, a scale may not be a good indicator of fat loss. For about every inch of body fat lost off your waist or hips equals about 5lbs of actual body fat loss. Charting it each day keeps you real with yourself. Print out our measurement chart and measure yourself every Monday and keep record of the progress. 4] Get someone else to do the program with you. Having an accountability partner really helps with motivation. 5] Take a before and after picture. Your will be amazed at the transformation that takes place.

7 Breakfast 8 a.m Snack 8 p.m. Snack Dinner 6 pm Lunch 10 a.m. 12 noon Snack 3 p.m 7

8 Breakfast Vegetable Juice or Protein Shake with berries, peanut butter, flax seed oil, and barley grass / water Snack /Trail mix and an apple / water Vegetable Juice or Peanut Butter and Agave sandwich on Ezekiel bread / some grapes / water Snack / 2 Hard boiled eggs / water Dinner / Salad with salmon / water Snack / protein shake or trail mix, a Nutriforce menu desert etc. / water 8