Be Friends with your Food
Be Friends with Your Food
There are a lot of different diets out there & a lot of people swear by each one. You have to decide what is best for you personally. Don’t get carried away worrying about what is trending & what someone else does, listen to your body & your needs & be realistic to yourself & what fits best with your life.
What works for someone else may not work for you & that’s ok! I remember when Counting Macros was at it’s height of popularity, I did my research, I tried it out, & I did not like it. Now that does not mean that you won’t. It is still quite popular & a lot of people like it. It works. It’s just not for me. I do not like having the kind of relationship with my food that has me counting & calculating every meal, I simply don’t want to. However, a lot of competitors & everyday people like this kind of system because of it’s exactness, it takes out any guess work. You can calculate macros for your specific goals, gaining, losing, maintaining, which is cool, again it takes out the guess work & you can rest assured that you will achieve what you are set after. I suggest that you try it out for yourself & see if it’s for you & fits your lifestyle.
I also tend to stay away from the IIFYM theory, "If It Fits Your Macros” then eat up, which involves counting macros traditionally but encourages frequent treats. You may have seen this on social media where people are eating cereal & donuts & pop tarts & crazy creations with sprinkles & cookies & whipped cream & saying “Hey IIFYM”. I am not bringing this up to be a hater or anything like that I just think it’s a bit silly & doesn't take into consideration the true nutritional value of foods. Sure you may be able to eat a pop tart every night without it making you visibly “fat", however, one should be conscious of internal health as well. The majority of the foods I see being promoted through this thinking are honestly, heavily processed crap with little to no nutritional value. It just doesn't sit right with me, but if it works for you & you aren’t feeling any adverse effects & aren’t worried about long term effects of what eating like this could mean, then do what’s right for you. I don’t recommend it to any of my clients, friends, or family, & I don’t believe in it for myself, but that’s just my personal opinion. This method works for a lot of people & again all you can do is try it out & see if you like it.
So how do I eat? Well I use a bit of mindful eating, I also eat vegetarian/vegan at least twice a week, I stay away from nearly all processed foods, I consume the majority of my calories from colorful fruits & veggies & lean proteins. So I know that isn’t a specific formula, but it’s what works for me. I think it’s actually quite simple when you think about it. Cook your meals at home & eat whole fruits & veggies.
My easiest tips & suggestions for anyone looking to improve their eating habits:
|Say NO to:
|| Say YES to:
|- Refined pastas & rices
||- Jasmine Rice
|- Frozen Meals
||- Whole Grain Brown Rice
|- Juices (I don’t drink any, unless I’ve cold-pressed them myself & even that is rare)
||- Quinoa, Farro, Lentils, Barley, Beans
|- Any sweetened beverage
||- Real, whole fruits & veggies
|- Sugary Flavored Yogurts
||- Plain Greek Yogurt (add fresh fruit on top & nuts & seeds)
|- Fruit Cups
||- Sprouted Grain Bread (Ezekiel bread)
- Shop mainly the outer rim of the grocery store, thats where mostly all the fruits, veggies, eggs, & lean proteins are. (of course you may need some canned veggies, seasonings, etc from the inner area)
- Appreciate the fact that while it may be hard at first to eat very healthy, the benefits will far out way any minor initial discomfort. This is your ONLY body, take care of it & appreciate it.
- Treat-yo-self. Have a treat, whatever it may be, about once or twice a week. Whether that’s going out for a burger & a beer or taking a trip to Marble Slab. It won’t derail your health & you will notice you crave these less frequently.
- Try new things, Pinterest is full of quick, easy, & healthy meals, try a new recipe whenever you can, so that you & your family don’t get bored with eating right. Eating healthy is not boring!
- Keep sugary drinks or candy or cookies in your house, if they’re there, you’ll likely eat them. If someone else in the house is eating or wanting these items maybe it’s time they adapt healthier habits as well, everyone can benefit.
- Deprive yourself. When you eat so well so much of the time, having an occasional treat is ok & actually beneficial. Don’t beat yourself up over some chocolate.
- Over-do a treat & turn it into a whole day or week of eating terrible, you’ll likely regret it & feel sluggish.
- Beat yourself up if you indulge a little too much on say your Birthday weekend or whenever, enjoy your holidays, just don’t over do it. Eating healthy is possible, even during holidays, & I promise it doesn't take the joy away.
Start with these small changes & I promise you will feel better & look better. Once you start, it will only get easier!
A Sample of what I typically eat in a day:
Breakfast: 2 Slices Turkey Bacon, 1 Ezekiel English Muffin, 1 Poached Egg, 3 Mandarins
Snack: Stonyfield Organic Greek Yogurt (about 1 cup), topped with: Strawberries, Blueberries, Raspberries, Goji Berries, Sliced Almonds, Good Guru Good Nuts & Seeds Fiber Mix.
Lunch: Brown Jasmine Rice (aout 1/3 cup), Sliced Oven Baked Chicken Breast (will have this recipe up soon on Insta, super simple), Raw Broccoli, Raw Carrots, Raw Cauliflower, Hummus (prob 1/4 cup)
Pre Workout Snack: Sliced Apple & spoonful Unsweetened Almond Butter (if I’m hungry, also depends on the length of my day/work/breaks btwn clients).
Post Workout Snack: 6-8oz Almond Milk, 3 Scoops Good Guru Essential Whey Unflavored, 3 Dates, 1 spoonful Peanut Butter, 6 Ice Cubes. Tastes like Caramel.
Dinner: Squash Burger Patties (or same sliced chicken from lunch or whatever protein I’ve cooked) & spring mix salad on the side w/ Newman’s Ranch Dressing & 2 Mandarins.
Go to my Pinterest: My Trainer Carmen
, I’ve organized my boards into different diets, meal plans, healthy recipes, dietary restriction recipes, etc, it’s all there to help you get started & find out what works best for you.
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