nutrition tips2

8/6/2019 Nutrition Tips2

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Nutrition Tips #2:Hey guysI have been getting many messages lately about what kindsof foods you/your family needs to eat in order to lose weight or just behealthy. Here is a list of foods that will help fuel your body. Keep in

mind this is NOT a diet, but a lifestyle change. Dont go on dietsbecause generally you will not stick with it. Change your way ofthinking of how you eat and you will see amazing results in how youlook and feel. Trade the following foods below with the unhealthierfoods you eat.

Food List:- Apples (with skin)great with peanut butter or honey- Applesauce- Artichokes (without sauce)- Arugula

- Asparagus

bake with grated parmesan cheese- Avocadoshigh in calories but its a good fat, use as a substitute formayo on sandwiches and burgers- Whole-grain Bagels- Bananasone of my favorite fruitsI use it in my shakeology shakes,my cereal, and in my dessert- Beansgreat source of fiber- Beets- Blueberries I eat this a lot with oatmeal & add walnuts for a crunch- Bok Choy- Whole-grain Bread

- Broccolione of my favorite veggies, easy to steam, add a dash oflow-fat cheese for flavor, order unseasoned at restaurants.. limit yourintake of salt \- Brussel sprouts- Cabbage- Carrotsgreat snack with fat-free ranch & great veggie in slowcooker- Cauliflowergreat substitute for mashed potatoes- Celeryawesome snack with peanut butter and raisins- Whole-grain Cereal- Nonfat Cheese

- Chickpeasused to make hummus (great dip for veggies instead ofhigh calorie ranch dressing)- Cherries- Citrus Fruits- Coffee (black or capp. w/nonfat milk)- Coconut- Collard Greens- Corn


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- Couscous great fiber source- Low-Fat Cottage Cheese- Nonfat Cream Cheese great with fruit- Cucumbersgreat in salads and with low fat ranch as a snack- Whole Eggsgood protein

- Egg Whites- Eggplant- Feta Cheese- Fishgreat source of omega-3I eat salmon and tilapia a lot...addbrown rice and two types of veggies and you will have yourself a greatmeal\\- FlaxseedI add this to my shakeology- Fresh Garlic- Grapefruit- Grapes great snack- Hummus

- Herbs- Fresh squeezed juice- Kale- Kiwifruitawesome snack with nonfat yogurt- Lentils- Lettuce- Mangoes- Nonfat of 1% MilkI use skim milk- Mushrooms- Mustard0 calories- Raw nutsgreat snackbelly trimmer

- Oatmeal- Onions- Olive oilbest to cook with- Olivesbelly trimmer- Peaches- Pears (with skin)\- Peas- Peppers...great in stir fries- Pineapple- Plums- Quinoagreat fiber source

- Radishes- Raisinsgreat snack- Raspberries- Nonfat refried beans- Whole-grain rice- Nonfat Ricotta Cheese- Salsa put on baked potatoes as a great substitute for the highcalorie butter and sour cream


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- Spinach- Squash- Steviagreat alternative for sugar substitute0 calories- Strawberriesanother favorite fruit- Sweet Potatoesadd nutmeg & cinnamon to give it flavor

- Green/Black Tea- Tomatoes- Veggie Burger- Vinegar- Water- Yams- Nonfat Yogurt- Zucchini

Other Tips:

Managing Hunger:- Dont skip meals it will slow down your metabolism- Water burnswithout enough water in your system, your

metabolism slows down and you end up burning fewer caloriesdrink at least 64 oz of water per day

- Catch more zzzzzzswhen you dont get enough sleep ittriggers hormonal changes that will lead to increased appetite

- Drink water 30 minutes before every meal- You dont need to eat everything on your platetake half of it

home or share it with your significant other/friend/kid- Hold the dessertwait 20 minutes for your brain to let your

stomach know if you are fulldont eat too fast chew slowly- Veggies on the sideif your main dish doesnt come with

veggies order a side of veggies or get a fresh garden salad

Good Beverages:- Water- Protein Drinks- Shakeology- Sports drinks (only when working out)- Tea and Coffee- Herbal Teas

- Juiced VegetablesBad Beverages:

- Flavored Water- Wine- Beer- Pure Juice- Milk- Sweetened Teas and Coffee with Creamer


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- Energy Drinks- Smoothies- Soda- Died Soda- Coffeehouse Drinks

- Cocktails- Sports Drinks while not working out- Milkshakes

Add good carbs to the foods you eat:- cup cooked brown rice, whole wheat pasta, or barley- 1 small baked sweet potato- cup cooked corn- cup canned beans, rinse of brine- 1 small baked potato with skin- 1 slice of whole-grain bread

- 1 whole wheat English muffin- 2/3 cup of whole-grain, high-fiber breakfast cereal- cup of cooked whole wheat couscous- 1 small banana, large orange, or apple

Snack Ideas:Pick a Base:AppleCantaloupeCarrotCelery

Corn ChipsCrackersHoneydewPitaRice CakeToast

Choose a Dip:AvocadoCottage CheeseCream Cheese

HoneyHummusNut ButterSalsaWhole Fruit Spread

Add a Topping:Banana


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Bell PepperBlueberriesCheeseCucumberEgg Whites

PearRaisinsRaspberriesStrawberriesTomatoTunaTurkey

Have a Freebie:AllspiceBasil

CilantroCinnamonCorianderCuminDillGarlicHorseradishLemon JuiceMintMustardNutmeg

PaprikaParsleyPepperRosemarySageThyme

10 Foods You Should Eat Every Day:1) Eggs2) Green Tea3) Garlic

4) Grapefruit5) Greek Yogurt6) Avocado7) Quinoa8) Bell Peppers9) Almonds10) Swiss Chard


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Foods that Cure:When you are stressed: (coffee will increase your stress levels)

- Fried Eggs: it reduces high blood pressure- Wine: just one drink can help you relax- Gum: it can tame your tension

When you are feeling down: (stay away from white chocolate its all fatand sugar)- Salmon: omega-3s calm your neurotic side- Garlic: it increase the release of serotonin, which helps you feel

relaxedDark Chocolate: it improves your heart health, lower blood pressure,reduces your LDL (bad) cholesterol, and increases the flow of blood tothe brain

- Chile peppers: it can help fire up your metabolism- Caffeinated Coffee: it increases your heart rate and breathing- Yogurt: the probiotics help speed weight loss

When you need more energy:- Clams: they provide your body with magnesium- Grilled Chicken Breast: top source of energy that squashes

hunger and boosts your metabolism- Kidney Beans: excellent source of thiamin and riboflavin

providing your body with energy- Barley: if you eat this for breakfast you will cut your blood sugar

response by 44 percent at lunch and 14 percent at dinnerWhen you are sick: (stay away from caffeinated/energy drinks becauseit will mess with your sleeping schedule and it will suppress functionsof your immunity agents)

- Kiwi: the vitamin c in kiwi decreases the duration of your coldsymptoms

- Honey: it is a powerful cough suppressant- Olives: this food is rich in healthy fats that helps reduce

inflammationWhen you work out: (stay away from red bull it does nothing for yourworkout)

- Spinach: It allows muscle tissue to repair itself faster- Green Tea: It can help you recover faster after an intense

workout- Fish Oil: Increases your ability to concentrate

When you need a brain boost:- Focus: Sardines: helps you focus- Memory: Garlic: enhances memory functions, Bananas:

chemicals in it shields your brain cells from stress- Long-Lasting Brain Power: Steak: helps protect against brain loss,

Carrots: delays cognitive aging


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- Sharper Senses: Ground Flaxseed: it improves the workings ofthe cerebral cortex, the area of the brain that processes sensoryinformation

Foods that Help Fight Fat:

- Chopped Walnuts, Pecans, Almonds, etc.- Whole Flax Seeds- Avacados- Frozen Fish- Cans of Black & Kidney Beans- Tomato Sauces- Dark Chocolate (70% or higher)- Organic Unsweetened Cocoa Powder- Fresh Fruits (Kiwi, Grapes, Oranges, Pineapple, Bananas, Apples,

Pears, Peaches, and Berries)

Food Swaps: You can eat some of the same foods just choose ahealthier versiontake a look at the comparison of the following fooditems to see how you could be saving 10-30 lbs. a year! These are justa few examples from several of the Eat This, Not That books that Ipersonally own. If you are serious about changing your lifestyle I wouldsuggest/recommend you purchase these books for yourself and/or yourkids as well.

- Eat: McDonalds Big Mac (540 calories), Dont Eat: Burger KingWhopper with cheese (770 calories)

- Eat: Subway 6 Double Roast Beef with Provolone Cheese (450

cal.), Dont Eat: Quiznos Prime Rib Cheesesteak Sub (reg.) (1,070calories)

- Eat: McDonalds Egg McMuffin (300 calories), Dont Eat: PaneraBacon, Egg & Cheese Grilled Breakfast Sandwich (510 calories)

- Eat: Burger King Ham Omelet Sandwich (290 calories), Dont Eat:Sonic Sausage, Egg, and Cheese Breakfast Toaster (620 calories)

- Eat: Chick-Fil-A Chargrilled Chicken Sandwich (380 calories),Dont Eat: Panera Chipotle Chicken (980 calories)

- Eat: McDonalds Filet-O-Fish (380 calories), Dont Eat: BurgerKing BK Big Fish Sandwich (640 calories)

- Eat: Applebees Shrimp N Parmesan Sirloin (530 calories), Dont

Eat: T.G.I.Fridays Jack Daniels New York Strip & Shrimp (1,660calories)

- Eat: Wendys lb. Single (470 calories), Dont Eat: Burger KingWhopper (670 calories)

- Eat: KFC Potato Wedges (260 calories), Dont Eat: WendysMedium Fries (410 calories)


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- Eat: Dominos Ham, Mushroom, Green Pepper, and Onion (2slices, lg, thin crust: 420 calories), Dont Eat: Pizza Hut Supreme(2 slices, lg., thin and crispy: 660 calories)

- Eat: Breyers All Natural Vanilla Fudge Brownie (1 cup: 300calories), Dont Eat: Ben and Jerrys Brownie Batter (1 cup: 600

calories)

The Best of:Best Blended Coffee Drink: Smoothie King Skinny Coffee SmoothieMocha (20 oz.)- 160 caloriesBest Side: Wendys (small) Chili- 190 caloriesBest Sandwich: Quiznos Roadhouse Steak Sammie- 195 caloriesBest Coffee-Shop Breakfast: Starbucks Perfect Oatmeal with NutMedley and Grande Americano- 255 caloriesBest Kids Meal: Applebees Corn Dog with Applesauce- 300 caloriesBest Pizza: Dominos Thin Crust Ham and Pineapple Pizza (2 slices)-

310 caloriesBest Drive-Thru Mexican: Taco Bell Grilled Steak Soft Tacos, FrescoStyle (2 tacos)- 320 caloriesBest Drive-Thru Meal: Chick-Fil-A Chargrilled Chicken Sandwich withmedium Fruit Cup and Unsweetened Iced Tea- 380 caloriesBest Pasta: Olive Garden Linguine alla Marinara- 430 caloriesBest Kids Fast Food: McDonalds 4-piece McNuggets with AppleDippers, Caramel Dip,and 1 % milk- 390 caloriesBest Fast-Food Burger: McDonalds Quarter-Pounder 410 caloriesBest Breakfast Sandwich: Subway Black Forest Ham, Egg, and CheeseMuffin Melt- 160 calories (all of their breakfast muffin melts are good

for you as long as you order it with the egg white and not the regularegg)Best Restaurant Burger: Red Robin Natural Burger- 569 caloriesFish: Applebees Cajun Lime Tilapia- 310 caloriesKids Entrees: Red Lobster Popcorn Shrimp- 140 calories

These are some tips that I use to help me choose healthier foodoptions. If you have any questions about any of this information pleaselet me know and I will help you in any way. Again I would highlysuggest buying the Eat This, Not That books to help you on yourjourney. If you cant afford them then let me know which restaurants,

fast food places, etc. that you and/or your family eats a lot and I cangive you healthier alternatives to eat at these places that will save youfrom gaining tons of weight. I hope that these notes help you!

-Melody-

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