Want to know the basics of a healthy lifestyle?
Today and yesterday have been starters to get things going.. WELL HERE YOU HAVE IT PEOPLE! There are so many diets and tips and tricks out there that they are making this so complicated. Anywhere from paleo to atkins* blahblahblah.. I’m just saying they make it seem like its a secret formula, or if they told you they’d have to kill you sort of thing.. IT’S EASY..well no its not (hopefully you’ll understand) but it’s just mind over matter, staying active, eating right and finding a balance.
So it’s pretty simple.
- Cut out ALL processed foods (or eventually, work towards this).
- Eat every 2 1/2 to 3 hours.
- EAT BREAKFAST
- TONS OF WATER & GREEN TEA.
- Get ACTIVE (MINIMUM 30 min a day).
- Keep carbs in the AM (unless you workout at night).
- DO NOT SKIP MEALS!
- 2 “cheat meals” per week (More carbs, more fat ext)*
I would assume the problem is your diet. It’s 70-80% what you eat and only 20-30% how you work out. 5-6 small meals per day. Your larger meals should be earlier in the day and get progressively smaller throughout the day. Research what the daily caloric needs are for someone of your height, weight and activity level – then subtract 500. No bread, pasta, potatoes, rice, sugar or alcohol. Limited dairy and red-meat. Lots of veggies, lean protein (tuna, turkey, chicken, fish, etc) and tons of water. Once you get that formula right, it will only be a matter of time before you see results.
CALORIES IN vs CALORIES OUT
🙂 Down below is what you should have stored in your fridge. Should last you about a week depending if your a guy or not.. Note to guys: whatever recipe I post, usually just double for your portion..
GROCERY LIST (asterisks denote my highly recommended foods):Protein Options (:
Protein powder (Vegan options available)*** – THIS IS A MUST-HAVE (www.bodybuilding.com has great deals) I recommend whey* for post-workout and casein for night-time.
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)* (they come in packets as well, good for on-the-go)
Tofu (Vegan friendly)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks (for the girls who need quick, on-the-go snacks)
Fibrous Veggie Options (pick at least 3):
Complex/Starchy Carb Options (pick at least 1):
Old-fashioned Oatmeal (Gluten-free options available)
Quinoa (Gluten-free options available)
Whole Wheat Bread (Gluten-free options available)
Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Lemons (for water & fish)
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Mio flavor bottles (sweet and zero cal, you can add to water)
Green tea bags*
Unsweetened Baking Cocoa
Stevia, Splenda or other zero cal sweetener
Sugar-free Maple Syrup
Pam Non-stick cooking spray*
MUFFIN TOP-LESS- ill make a better shout out when I learn how. She actually doesn’t know it but her and another girl actually influenced me the most to blog.. but after seeing mtl and what she wrote I was like.. i have been preaching EXACTLY this for going on 6 years now.. WTF. It was cool though..
So yes SO OF MY PICTURES POSTED WILL BE SCREEN SHOTS (off my iPhone).. so hopefully I can give credit when nec, but I don’t always have it.. and because I’m OCD like that.. if it’s good information I need to have it lol. blahblahblah i’ll leave either a recipe or just a sexy picture oh actually holy shit GO PATS!
Alright so whatever the pats lost. Finished my cheat week with Buffalo WIld Wings.. I love that place. I am thinking about tomorrow and the next three months.. kinda excited.. I’m gonna sleep like a beast, wish me luck!
* Will post about “cheat meals”.