A Healthy Diet

As important as daily exercise is, it will never get us anywhere if we make bad food choices. It is absolutely crazy to think how food can be this amazing form of medicine, yet at the same time it can be the very thing that poisons us. Studies have shown that a healthy diet is KEY to physical and mental well being, as well as for looking good too!

First I want to talk about negative calorie foods. These are foods that take so many calories to digest, they actually burn more calories while being digested. It is still a bit controversial, but either way these are just about the healthiest foods you can have.

So I challenge you, add 10 of these to your next shopping list, and try to have at least one of these every meal. Vegetables are filled with antioxidants that help us stay healthy, while fruits help us fill us up so we are less likely to have unhealthy snacking later.

One thing that has worked great for me, is to when possible, eat a piece of fruit before every meal.

I always  eat breakfast, and like to start the day off with an apple, orange, or a piece of pineapple. I then continue a balanced breakfast mixing the rest of carbs and protein depending on what level of activity I am going to have.

For example, if I am going to be staying around the house studying or working, I'll usually have some lean meat (turkey or chicken) for protein, a cup of coffee, and call it quits. (I then will have another piece of fruit halfway before lunch).

On the other hand, if I am going straight into a workout, or if I know I will not eat for many hours, I will make sure to up my carbs (whole grain toast or whole grain granola), a piece of fruit that will fill me up (apple or banana!) some lean meat, and of course, my coffee. :)

Lunch and dinner, contain as many vegetables when possible, as I LOVE getting creative making my own salads. I have protein at every meal (lean meat, beans, nuts, seeds), as well as carbs, and fats.

Some healthy choices from the Pyramid

The problem with a lot of our diets is we have mainly carbs and fats, and very little protein. Around 50% of our calories should come from carbs (fruits, vegetables, whole grains), while 15% should be from fat (oils, avocado, fish, etc.) , and 35% protein. Next time you get a plate of food, just imagine these portions.

But remember, GOOD carbs are fruits, vegetables and whole grains....not white bread and cookies. Although balance, is key. :)

So, I challenge you to TWO challenges!
1. Fill up that shopping cart with 10 negative calorie foods and try to have one of those at every meal!
2. For 7 days, try having whole grains instead of processed bread. You'll be amazed how much better you feel!

More to come, I hope you enjoyed this beginning segment of Nutrition 101. :)