We are what we eat

Posted on November 5, 2009. Filed under: athletic training, beauty, diet, exercise, fitness, food, health, weight training, workout |

It’s pretty widely known that when it comes to fitness and weight loss, 90% of it is in your diet. We can all deny that and try to work out extra hard to make up for it, but you will never shed those last couple of pounds or that tiny percentage of body fat unless you eat clean. I recently read Tosca Reno’s Clean Eating Diet book. Without getting technical the basic gist behind it is :
– Eat 5 – 6 small meals a day
– Eat every 2 – 3 hours
– Have a complex carbohydrate and a lean protein with every meal
– Avoid alcohol and refined sugar
– Drinking at least 8 cups of water a day

It’s really not a diet as much as it is a lifestyle change. It can be tough because it requires a lot of planning meals, and knowing exactly what you are eating, eating at all the right times, but once you get used to it, it becomes second nature. And there’s so many health benefits like increased energy, lower cholesterol, clearer skin, better sleep, fat loss and weight loss.

Sunday I had a very severe cheat day. I had pizza, a cheeseburger, fries, chocolate chip cookies to name a few things. My body had no idea what to do with that food and I got very sick Sunday night into Monday morning. Since then I have had a very clean diet. Here’s an example of how I typically eat:
7:30am – Protein Shake (1/2 scoop chocolate whey protein, 1 cup light vanilla soy milk, ½ banana, 2 tablespoons natural peanut butter, and 1 teaspoon ground flax seed for fiber)
10:30am – 1/3 cup fat free cottage cheese, ½ cup pineapple chunks and 20 almonds for the healthy fat
1:30pm – 1 thin sliced chicken cutlet breast (no skin, excess fat cut off. I marinade this in fat free Italian and bake it.) and ½ bag of frozen broccoli and cauliflower
4:30pm – apple and fat free string cheese
8pm – pita pizza! 1 whole wheat pita, 2 tablespoons of fat free ricotta, 2 table spoons no sodium added tomato sauce, mushrooms, ½ thin sliced chicken breast cutlet, ¼ cup fat free mozzarella and bake at 350 degrees for 20 minutes.

I do have cheats, I am human. But if you TRY to eat like that to the best of your ability for a week I guarantee you will feel a difference. I challenge you.. try it for 5 days. Plan it out on Sunday and get everything you need from the store. That is what I do. On Sundays I plan out all my meals, including dinner I make for my boyfriend as well. Some of the staples are:
– Chicken breast, cut off any excess fat, marinade and bake for 20 minutes at 350 degrees
– Hard boil eggs, peel, remove yolks from eggs
– Separate cottage cheese into small containers

Basically separate anything you plan to eat in the next week into Tupperware so you can grab and go. You might spend a couple of hours doing everything on Sunday, but you will be set for the week. I also don’t have a lot of time for cooking and cleaning at the end of a long day at work and at the gym so here are a couple of of my favorite recipes:

Spinach and Cranberry Stuffed Chicken Breasts
Ingredients:
1 cup fat free ricotta cheese
2 cups chopped raw spinach
1 ½ cup dried cranberries
4 skinless, boneless chicken breasts
1 cup quinoa
1 cup water
1 cup low sodium chicken broth
Sea salt, to taste
Directions:
Preheat oven to 350. In a bowl, combine ricotta, spinach and cranberries, adding sea salt to taste. Using a shark knife, cut a small slit in each chicken breast, wiggling it around inside to create a pocket that runs much of the length of the breast. Stuff ¼ of the ricotta mixture into each breast. Meanwhile, combine quinoa, water and broth in a 9 x 13 glass baking dish, then place chicken atop. Bake in oven until chicken is cooked, about 1 hour.

Maple Mustard Salmon
Ingredients:
1/2 cup maple syrup (i use sugar free)
2 tablespoons dijon mustard
2 – 3 fresh salmon filets
1 small can of pineapple chunks
1 small jalepeno, diced
sale and pepper
Brown rice
Directions:
Whisk syrup and mustard in small sauce pan over medium heat. bring to boil then simmer until thick and remove from heat. Place salmon into foil lined baking dish, adding salt and pepper. Put pineapple and diced jalepeno all over salmon. brush salmon with syrup. broil for 5 – 7 minutes. serve over rice with extra syrup.

Take the challenge.. eat clean for a week! Your heart (and tummy) will thank you 🙂
Kyra Williams
The Get In Shape Girl

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5 Responses to “We are what we eat”

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I like your salmon recipe…I’m so going to try it. Let me tell you, I eat a LOT of hard-boiled egg whites! It gets to where I crave them…hehehe… But seriously, you do feel better intestinally when you eat right.

Im going to try to post a recipe or two every week so check back. let me know what you think about the salmon.

It is good to see posts that give truly quality information. Great post. Best Whey Protein Powder, Buy Dymatize Elite Whey Protein Sale, Cheap & Discount Dymatize Whey Protein

thank you very much! ill try to keep the information coming 🙂

Enjoy your blog-keep up the good work – both with your shape up and your blog! That spinach chicken sounds yummy. You can fix it for me next time we’re together. I became a fan tonight! Love, E


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