3 WAYS TO KEEP YOUR LIFESTYLE AND EAT WHAT YOU WANT

Wouldn’t it be great if we could stay “Fit and Fabulous” 365 days a year even though we’ll never see the inside of a gym, pub crawl every fortnight and eat whatever we want?

It always pays to dream but that is one fantasy that will never become a reality! Sorry to burst your bubble.

If you want to eat what you want, you absolutely MUST put in the time for physical activity so you can burn the excess calories and remain healthy.

Not many people are blessed with great genetics, and those who are still need to invest time to maintain a healthy lifestyle.

Remember, SKINNY doesn’t necessarily equal HEALTHY.

HERE ARE A 3 WAYS TO KEEP YOUR LIFESTYLE AND EAT WHAT YOU WANT:

1. Stay Active.

Set aside one to two hours per day, four days a week for exercise. By exercise, I don’t mean a walk in the park!

Find an activity that is challenging enough to raise your heart rate and get a serious sweat going. The ideal physical activity should focus on strength and conditioning.
Although working out in a gym is the best option, you could also do other activities such as running, tennis, or swimming. Just be sure to put in the work and give the activity a measure of difficulty. Remember, no walks in the park allowed!
You can run up a few hills, play a few sets of fast paced competitive tennis, or time your laps in the pool with the idea of improving each time.
 

2. Follow the 80/20 Rule.

The hardest part in maintaining a health and fitness program is the dreaded four letter word: D-I-E-T.

But a diet does not have to be one that deprives you of taste, flavour and satisfaction. People have this notion that eating healthy means eating bland food. You should know how to season and prepare food to make it healthy and tasty.

Try this.
Instead of grilling which dries out food, try stewing or braising meats. When preparing beef stew use carrots, onions and celery as your flavour base and red wine as your liquid; season only with salt and pepper. Stew for three hours and store in the refrigerator overnight. The following day, scoop out all the fat that has rendered. Serve with spinach or wild rice.
You can have the healthy beef stew 80% of the time. Once in awhile, feel free to indulge in your favourite meal. Getting 20% of your calories from “diet-busting” foods will not set you back.

3. Get Enough Sleep.

There’s nothing wrong with letting your hair down at your local on a Saturday night. But make sure you get a decent amount of sleep the rest of the week.

Sleep has so many health benefits. Sleep deprivation can have negative repercussions on your blood pressure, cognition, disposition and overall functionality. It can affect your performance in several aspects of your daily routine and all in all you just end up feeling behind the eight ball.
So yes it CAN be done.

Keeping a balanced lifestyle is the key to having your cake.

Everything in moderation; a good routine on the eating and fitness scales and you won’t have to sacrifice too much of the indulgent stuff.

10 BETTER FOOD CHOICES

Training is fun. Training is easy. After we spend one or two hours in the gym, we always feel so much better! Lets admit, you NEVER regret a good training sesh.

For most people, exercise is the best part of a health and fitness program, especially if you’ve tailored your program to include activities you thoroughly enjoy, like group fitness, cardio tennis or swimming.

The hardest part happens before and after exercise.

Yep, I’m referring to your nutrition program. What you eat in between sessions is just about (if not more) important to your overall health, performance and results than your training program itself.

HERE’S SOME ESSENTIAL INFO TO CONSIDER WHEN WE’RE PUTTING TOGETHER A HEALTHY EATING PLAN.

The primary function of food is to provide immediate energy in the form of calories. But not all calories are the same.

For carbohydrates, you are better off with unrefined choices. These have more fibre and do not trigger aggressive insulin release. Unrefined carbohydrates are also referred to as complex because these are more difficult to break down than simple carbohydrates.

Lean sources of protein are recommended to lower cholesterol levels and for easier digestion. You should also choose a variety of protein because each type offers a different amino acid profile.

Once vilified by media, fat serves many important functions. Fat protects our immune system, the structure of our cells and can lower cholesterol levels. Your best options are food sources that contain essential fatty acids which promote higher levels of High Density Lipoproteins or HDLs; the good cholesterol.

Here are 10 better food choices to consider:

Carbohydrates:

1. Oatmeal- Healthier alternative to packaged commercial cereal.
2. Brown Rice- Burns slower than white rice for more sustained energy.
3. Rye Bread- Fortified with vitamins and minerals.
4. Sweet Potatoes- Has higher fibre and tastier compared to regular potatoes.

Protein:

1. Chicken Breast- Packed with protein but contains less fat than dark meat.
2. Tuna- Very lean source of protein and can be used for sandwiches and casseroles.
3. Top Round Beef- Because of its leanness, it is perfect for stewing.
4. Eggs- Good value for money, contains lecithin and easy to prepare.

Fat:

1. Salmon- Although technically a protein source, unlike tuna it contains high amounts of Omega 3 fatty acids which are good for heart health.
2. Nuts- Almonds and walnuts are also good sources of protein and contain healthy essential fatty acids as well.

You can design healthy meal plans with these food choices.

Here is a sample menu plan:

Breakfast: 

• Two egg omelet with low fat cheese and grilled tomato
• Oatmeal
• Skim milk or Black Coffee

Mid- Morning Snack:

• 50 grams Walnuts

Lunch:

• Baked chicken breast with marina sauce
• Brown Rice

Mid-Afternoon Snack:

• Tuna Sandwich on Rye Bread

Dinner:

• Braised top round with sweet potatoes

Before Bedtime:

• 50 grams Almonds

Always pair your main meals with steamed veges. Your best options are broccoli, cauliflower, kale and spinach. You can add more flavour and nutrition to stews by adding garlic, mushrooms and bell peppers.

Lastly, don’t forget to add lettuce and tomatoes to your tuna sandwich.

These are only some of the better food choices you can make when planning your meals. There are certainly other options for you to consider but this is an easy start.

Once in awhile vary your choices to make your meals more interesting and exciting.

By utilizing better food choices your workouts will become more productive and your life will be healthier.

TALK TO ONE OF FRIENDLY STAFF AT COOPS IF YOU NEED TO KICK YOUR HEALTHY EATING PLAN INTO GEAR. WE CAN HELP.