Foods to eat

I saw this information online over the weekend and found it quite informative therefore I decided to do a blog so that the information can be passed along to you guys.

Best foods to eat for weight loss, muscle gain, after workout, before workout, increase metabolism, running, burn belly fat and negative calories.

Weight Loss

These foods help you lose weight by keeping fuller longer while containing less calories.

Muscle Gain

These foods are some of the leanest sources of protein and the best muscle building foods.

After Workout

Consuming a proper amount of carbs and protein after exercise is essential.  It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.  You should eat within 45 minutes of working out.  Additionally, replenishing lost water and electrolytes can help you maximize the benefits of your workout.

Before Workout

To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.  A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.

Increase Metabolism

There are certain foods that can jump start your metabolism when you eat these foods as part of a low fat diet and combine them with a regular exercise routine, they can help you move one step closer to your weight loss goals.  Oatmeal, grapefruit, hot pepper, almonds are just a few that can be added to this list.

Running

To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness.

Burn Belly Fat

These foods not only provide you with a lot of nutrients but also help you in reducing calorie intake as well as burning excess calories.

                                   Negative Calories            per 100gm

To explain the concept behind negative calorie foods. The food themselves contain minimal calories however, with negative calorie foods you spend more calories chewing and digesting these foods than the foods contain.  Some other foods that can be considered as negative calorie foods are spinach, baby carrots, apples, Papaya(Pawpaw), pineapple etc.

Hope this information was helpful as we strive to get our diet on point.

Seven high fat foods that are good for you.

 
 

Avocado

                                                                                                                                                                    
Hi everyone......hope you all had a wonderful week and I trust that the information in my blog has been helpful thus far????
 

To keep up with  current trends with respect to nutrition I've been doing some reading and noticed that a lot of the literature out there suggests that not all fats are created equal.  Certain foods contain healthful fats which can protect your heart and help absorb numerous vitamins.

7 High Fat Foods that are a MUST:-

• Avocados - help the body absorb nutrients from other healthy foods.

• Fish - contains Omega 3 fatty acids which are essential for brain function.

• Olive Oil - it's heart healthy and may help to reduce inflammation in the body.

• Tree Nuts - a daily serving may reduce the risk of diabetes, heart attack and stroke.

• Coconut Oil - helps to boost HDL (good cholesterol) levels.

• Dark Chocolate -Flavonols in cocoa beans help lower blood pressure and keep arteries clear.

• Seeds - a good source of protein, fibre, vitamins and minerals.

Variety of Nuts

Enjoy and remember all things in moderation!!!!!

Meal Prep

“FAILING TO PREPARE IS PREPARING TO FAIL”

From experience I have found this saying to be so true.  Sometimes my day can be so hectic and if my meals are not prepared and waiting in advance I notice that I tend to grab the easiest thing in sight.  For example, chips, pizza, burgers, cookies you name it.

Therefore to ensure that I adhere to my routine and consume appropriate foods meal prepping is critical.

  

Picture of Prep Bowls

PLANNING AND TIME

·         Investing in some good containers and Ziploc bags to prep for the week.

·         Search for healthy recipes that can be easily put together and stored in the refrigerator.

·         Prepare a weekly grocery and market list.  Do shopping on a Saturday and before I pack items away I spend a few hours cutting veges, seasoning meats and placing in portions for easy cooking.

COOKING

·         Once everything has been prepped and portioned it’s easier to cook during the week.

            ------------Below is a sample of a meal plan that I tend to use often--------------

BREAKFAST

• 3 egg whites, mushrooms, sweet peppers, spinach and Parmesan cheese.
• Mix all ingredients in a bowl.  Add salt, black pepper, onion and garlic powder.
• Spray frying pan with PAM and when hot toss in all ingredients.

Breakfast

• I usually incorporate cinnamon apple tea, masala chai or mint tea.

MID MORNING SNACK

-          1 apple with Greek yogurt and blueberries.

Mid-morning Snack

 

 

LUNCH

• Baked turkey breast

• Salad comprising of cucumbers, beetroots, channa and quinoa.

Lunch

AFTERNOON SNACK

•  Protein Shake made with spinach and pineapples.

Afternoon Snack

DINNER

• Sardine salad 

Dinner

It takes about three weeks to develop a habit and I have noticed that after 1 month of doing this meal prepping has really helped me with sticking to my diet plan.

REMEMBER to treat yourself one day every week…………..my cheat day is Friday on my way home I usually sit in the ice cream shop and have 2 scoops of yummy chocolate ice cream

Feel free to let me know what’s your meal planning routine whether you have one or do you just wing it.

I look forward to your feedback.