Benefits I look for:
- High fiber content to keep you full
- Anti-oxidants to protect against cardiovascular disease and cancer
- Calcium for strong bones
- Vitamin C for tissue healing/growth
- Anti-inflammatory benefits
- High protein content, though not to the exclusion of good carbs/fats, to build muscle
Fruit tastes good y'all! It's nature's candy so why not include it in your diet?
My favorites: Apples (I eat an apple at least every other day), berries (daily with breakfast) and dates (sweet high-fiber deliciousness).
Veggies!
This, like fruit, is a high fiber category that will keep you full and help you digest your food properly. If you don't like these sorts of things, dress them up! I use everything from the basics like salt, to dressing or even molasses to get these just right!
My favorites: Broccoli, brussel sprouts, collard greens.
Leafy greens!
I usually mix these in with something because I'm not fond of eating salad... I typically throw some of my favorites, baby spinach and kale, in to my morning omelette or into a green smoothie so I can enjoy the benefits without feeling like I'm eating like a rabbit! If you are feeling more adventurous, try some kale chips! I tried some that were peppered with salt and sunflower seeds and they tasted quite good!
Protein all day!
This is the biggest part of my diet every day. This is what makes me feel satisfied after a meal and gives me so much of strength and calories I need to power through intense workouts. This is a category where the way you prepare your food is extremely important. A very lean breast of chicken can become a very fatty chicken breast if you smother it with sauce or cheese or if you fry it. Don't do it! If you need flavor, try some Walden Farms calorie-free dressing or light dressings like mustard. I try to stay away from processed foods, but Walden Farms products tend to include natural ingredients.
My favorites: chicken, turkey, fish, Greek yogurt, and even protein shakes
Good carbs!
This is a sensitive category for me because there are so many carbs that my body doesn't handle well. Not all carbs are bad. Don't believe the fads. If you're drinking all your carbs in a soda, that's not going to get you far in achieving any fitness goals; if you are pairing potatoes with your protein for dinner, that is going to be of great benefit in helping you achieve the level of fitness you're striving for!
I prefer to eat: sweet potatoes, steel cut oats (not just any old oatmeal), and I eat gluten free bread sparingly. If your body can handle it, eat some potatoes and brown rice!
Good fats!
Fats are good for you! Be sure to eat fats that help keep your metabolism up, that reduce cholesterol and reduce your risk of heart disease. I Intentionally Eat Fats Daily!
My favorite fats are avocados, nuts and nut butters (yes, I need a treat sometimes)!
As further proof that fats are good for you, here's my fatty bloodwork result for HDL for July 11, 2013.
You need calories calories calories apportioned into protein, good carbs and good fats, spread out in several small meals throughout the day to keep your body fueled and to keep your metabolism up if you are regularly engaging in intense cardiovascular and strength-training activities! Where you get those calories matters! A twinkie may have the same number of calories as a green smoothie but it will not provide your body with all of the same benefits necessary for an active fit lifestyle! Eat for the body you want!
+-+Edited.JPG)
.JPG)
