Nutrition: The Lowdown on Proper Eating

Diet tip of the month:

If you are craving something sweet try putting some crystal lite in your water, or better yet make popsicles with it and have it as a snack! If that doesn't work go for some sugar-free popsicles or pudding over ice cream or cake.

NOTE: Don't just think that because it says fat free it's better for you!


Recipe tip of the month: BAKED CHICKEN

Crush up a cup of walnuts or pecans in a blender. Place 6-8 egg whites in a bowl and soak your chicken in it. Roll chicken in nuts and bake or saute in olive oil. Cover with salsa if you want.


Nutrition

Getting lean is an art form. Getting in shape and fine tuning your body does not happen by accident or overnight. It requires months of committed healthy eating and dedicated training. An individualized diet plan will be designed specifically for you. Now let's get started:

Basic Rules
Eat every 3 hours. Six small meals a day. Avoid foods that spike your insulin levels (like bread, sugar, and pasta) or foods high in fat (bacon, cakes, butters, dairy products, fatty meats). Focus on high fiber foods (vegetables, whole wheat, fruits) and protein (whey protein, egg whites, fish, lean chicken, ground turkey and meal replacements).

Calories
How many calories every day? A general rule of thumb is 16 x your bodyweight. If your goal is to weigh 135 pounds that would be 2,160 calories a day intake to maintain a bodyweight of 135. To lose weight, eat with a slight calorie deficit, about 200 to 300 calories below your maintenance level. Over time you will figure out the correct balance.

Protein
How much protein should you eat every day? 1 gram of protein for every pound you want to weigh or more. Let's say you are currently 140 pounds but you want to weigh a lean 125 pounds (125 x 16 = 2,000 calories a day). Consume 125 grams of protein a day, which means 500 calories a day in protein (125 x 4 = 500). The rest of your calories will come from carbs and proteins. You can eat more protein if you want, just as long as you eat 2,000 total calories a day.

Carbs
About 65% of total calories come from carbs. Eat things like vegetables, salads, fruits, oatmeal, barley, bran and rice. Avoid sugars, alcohol, snack cakes, chips, white bread and white pastas, sodas, and candy. Eat carbs low on the Glycemic Index. Switching to eating mainly low Glycemic Index carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. Watch your portion sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its Glycemic Index rank.

Fats
10% or less of your total daily calories should come from fats. When you do eat fat, it should be the fat found in fish, nuts, and lean meats. Avoid fatty meats, dairy fats, butter, oil, and snacks high in fat like chips and cookies.

Plan on losing one pound per week.

I can help you reach your goals. Email me at info@ernieseliteteam.com or call me at 602-499-7161.