A guide to healthy eating

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The most important when it comes to your food intake is to 1) Eat for your goals 2) find what works for you 3) dont deprive or restrict yourself 4)make it a lifestyle.

Dont just follow a six week diet and hope for long term results. Instead, find a diet/way of eating that suits you and your lifestyle. That gives you energy. You eat food you enjoy and if you have a goal like weight gain or weightloss, then you eat for those goals :)

futurenutritionist:

I know how overwhelming beginning to eat healthy can be! I want to help out by providing an easy guide to healthy eating. This should help get you guys started!

-Eat for your goals. Are you trying to lose weight? Are you trying to gain weight? Are you planning on going vegetarian? After evaluating what you are trying to accomplish with a healthy lifestyle, you can decide which foods to incorporate into your diet. Its awesome you’re trying to be healthier. Go you you awesome person!

-Drink up! Staying hydrated is an essential part of a healthy diet. Water provides hydration to keep your energy levels up and get you going on your way. It also helps you control calories and achieve clear skin. The best way to tell if you need to drink more water is by the color of your urine. (I know, yuck!) If its a dark yellow color, you need to run to the nearest faucet and chug down some fresh h20. If its clear or light yellow, keep it up!

-Incorporate lots of fruits & veggies! I know I know, you probably already knew that.But because fruits and vegetables are mainly composed of water, they help keep you hydrated. (Yay for hydration!)They also have awesome nutrients such as Vitamin A, Vitamin C, dietary fiber, and potassium. If you are trying to lose weight, these are about to become your best friends. They are low calorie and help keep you full!

-Watch out for sugar. Yeah yeah I know you’ve been told that one before too, but it was for a reason! Its so surprising how much sugar is added into foods. Here’s an awesome tip someone once told me: For every 10 grams of sugar, think 1 candy bar. So if something has 20 grams of sugar, that’s two candy bars! Every time you take in sugar your body bursts into tears. Kidding again, but you get the picture! Get your sugar from fruits. These are natural, and believe me they are much better than overly processed and refined sugar.

-Ditch processed foods. If it can’t be found in your grandmas garden don’t eat it. Just kidding! Although that’s a pretty great rule to live by, there’s just no way most people can abide by that rule today. Avoid foods that include ingredients you can’t read out loud. If you can’t say them, I doubt you know of them. If that’s the case, back on the shelf it goes! Processed foods are pumped with preservatives (Such as hydrogenated oils) that can be harmful to your beautiful body. I found this awesome site called fooducate.com where you can type in almost any food product and it will give you a food grade and report. If its below a B+, run!

-Meat, Meat, Meat. Although I’m a vegetarian, for all of you murderers, (Just kidding!) I mean carnivores, try to cut out red meat and incorporate lean meats and seafood. Seafood is rich in omega 3 fatty acids, and lean meats(turkey, chicken) contain protein and vitamins. Try to opt for hormone free grass-fed meat just to be safe. Better safe than sorry, right?! Although red meat is very nutritious, studies show a link between red meat and cancer. And I really don’t want any of you getting cancer!

-Calorie counting isn’t essential, but it can be helpful. Some people love doing it, and others would rather cut off their own arm. The beauty of it is, its completely up to you what you choose to do! If you do prefer counting calories, check out caloriecount.com. The only reason I personally like when people count calories is because it can you give a more accurate nutritional profile. But, do what you feel comfortable doing!

-Have a treat/cheat day. Adopting a healthy lifestyle is all about balance. To avoid cravings, choose one day each week to enjoy your favorite snack or meal. Don’t over do it though; and know when enough is enough. When you limit your favorite food to once a week, it suddenly becomes even more delicious when you get the chance to splurge. As long as you are eating right 95% of the time, the remaining 5% means almost nothing!

-Watch your dairy intake. Did you know?!: humans are actually lactose intolerant. But because we’ve been ingesting milk from animals for so long, a genetic mutation took place allowing our digestive systems the ability to break down lactose. Isn’t the human body amazing?! Anyway, I think it would be best to try to limit your intake of it just to make it easier on your stomach. Also, most milk today has been taken from cows who were treated with hormones. New studies are showing that these hormones are starting to negatively affect humans, so I think we should just stay on the safer side and avoid it. I know milk is known for calcium, but almond milk has almost double the calcium. Drink almond milk! I promise its delicious and doesn’t taste too much different from dairy milk. I do love Greek yogurt however, its benefits are too hard to pass up! With yogurt, just watch the sugar.

-Goodbye diet foods, hello health food! With so many people looking to lose weight, its obvious why so many evil food companies are catering to their needs. Believe me, I realize how deliciously amazing skinny cow and 100 calorie packs are. But, they just aren’t great for you. They are drenched in chemicals and artificial sweeteners, so anytime you see them scream.

-Good fats? Bad fats? What?! People always seem to get so confused by which fats are good and which are bad, but I completely understand because It made no sense to me for the longest time. The “bad fats” people talk about are saturated and trans fat because they can raise cholesterol and increase your risk of heart disease. The key is lowering your intake of bad fats, and increasing your intake of “good fats” such as monounsaturated and polyunsaturated fats. These can be found in olive oil, avocados, flaxseed, peanut butter, and nuts. Don’t be overly scared of them though, they are essential to a healthy body!

-Fat free doesn’t mean healthy. When you see the words “Fat Free” knock the item off the shelf and run away for dear life. Every time you see these words think “Chemical Shitstorm” because that’s basically what it is. I should just call the FDA and flat out tell them to rename it Chemical Shitstorm. Does anyone have their number?

-Cut out soda & other sugary drinks. I’m sure we all know by now that soda and other sugar filled drinks are horrible for us, so get rid of them! Opt for green tea and water instead. I used to hate tea, but after forcing myself to drink it instead of soda, I now jump for joy whenever I’m in the tea isle. Green tea contains tons of antioxidants.

-Whats the deal with carbs?!  Everyone freaks out when they hear that word. There are two groups of carbs: simple and complex. Simple carbohydrates are processed. Complex carbohydrates are found naturally in foods. I won’t confuse you anymore and just leave it at that: seek out complex carbs not simple ones. Complex carbs provide you with energy to tackle the day. Carbs don’t cause weight gain, calories do! Of course excess calories from carbs will lead to weight gain, but thats the same with anything else you eat. What you want to watch out for is simple carbohydrate foods!

-Take it slow. I know its confusing, but hang in there! Try moving into a healthy diet slowly. Instead of rushing to the store and buying every “healthy” item you can see, do a little research and figure out what would be most beneficial to you. Try slowly cutting out junk food, along with sodas and other unhealthy foods. When things get tough, realize the amazing benefits of eating healthy. I promise your body is saying “Thank you so much!”

-Forgive yourself. We all make mistakes, every one of us! If you accidentally mess up and eat something you feel you shouldn’t, don’t worry and don’t regret it. Reflect over how delicious was, and let it go! You always have tomorrow to make up for it!

Morning walk and breakfast

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Started my day with a 6,5km morning walk (drinking coffee and bcaas before) and then breakfast afterwards. This is just a personal preferance of mine, as i dont like walking after breakfast. So i walk before :) But you get the same benefit no matter what time you walk!

Brekfast this morning was egg white oatmeal, cottage cheese, an apple, (and also milk), a questbar anda  celsius!! (Loading up for a back workout, not sure how its going to go today… or if i even do strength training. Ill just wait and see how i feel :))

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Ive also been asked how many calories i eat in a day and how much i burn off through exercise. 1)I dont count calories and 2)I dont think of exercise as burning off calories. Its not a Plus/Minus  thing for me. I am neither trying to gain weight or lose weight… i just want to keep gettting stronger. Feel i have energy and that i love what im doing, which i do. I do the workouts i have energy for and i eat what im craving… there is not so much more to it. Somedays i might eat 3500kcal, other days 1800… i dont really know. It doesnt make so much difference to me!! Food is energy, not numbers.

 

Bcaa – Cola flavour

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In my package which i got from MMsports yesterday the new Cola flavour BCAA from bodyscience was in there. When i ordered it i thought, it could either be really good or it could be really bad.

This morning before my powerwalk i decided to try the new BCAA flavour and i was pleasantly surprised!! It was delicious :) One of my favourites… i almost want to order a new one right away so that when this tub is finished i wont have to feel like crying ;) hahaah

 

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You can order it HERE (I highly reccommend it :))

Peanut butter

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Nut butters are known for being healthy for you… though it only depends on which you chose. If you choose the organic ones with only peanuts, oil and salt as ingredients then its healthy and you get healthy fats from it. However if you choose the PBS like Skippy or the ones with added sugar and flavourings, then they arent so healthy.

But if you eat the all natural ones then eating 1-2 TBs is the reccommended daily amount :) Mmmmm

Make sure to check the ingredients before you buy a nut butter! Also know its easy to make your own nut butters and its often cheaper :)

 

New Week and legday

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Its Monday and a new week! And the best way to start a new week is with legday (also had lots of energy from not being at the gym the whole weekend and eating lots of food)! At the moment i have lots of things going on in my life, so my blog isnt my main priority, but i am going to try make a post each day or so :) If you have any blog suggestions and topics you want to read about, let me know :)

I never write down my workouts i just come up with exercises and supersets when im at the gym – thats what works for me. So today i did:

Straight leg deadlifts super sets with squats (MANY sets c.a 10-15)

Hip thrusts on bench with weight

Sumo deadlifts

Jumping squats

Leg press super set quad extension.

By the end of my workout it was hard to walk properly and my legs were literally shaking!! But it was a good feeling… the way it should feel after a leg day according to me :)

Im already longing until tomorrow so that i can do my shoulder workout :) I have so much energy at the moment, even if i have lots going on :)

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Sunday breakfast

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Today is another study day and rest day. But its important to fuel yourself even if you arent exercising. So todays breakfast was a delicious egg cake with yoghurt, raspberries and nuts. 2 eggs and a coffee (and a short while later 2 handfuls of raisins and nuts…. Because i need study snacks!)

 

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Eat right, not less

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If you want to see results the important thing is to change your eating habits – as that is usually where people go wrong. They find it easy to workout, or have atleast gotten a routine with working out. But what they do with food is either cut down really low and cut out food groups and lots of food and eat a starvation diet, but then their body starts crying out for food and suddenly you binge and then you feel anxious and you restrict and so the viscious cycle begins.

To lose weight – yes, you do need to eat a decrease in calories but you can still eat lots of food, if its healthy food. And if you just want to be healthy, then what you should focus on is changing the foods you eat rather than counting calories.

Change white pasta and white bread to whole grain pasta and brow bread. Instead of chocolate 5 days a week eat it 1 day a week and find a healthy alternative the other days. Instead of burger and fries for dinner make sweet potatoe fries and a chicken burger with salad. Drink water instead of juice… All those changes is what matters, not if you ate 50kcal more or less….

Eat nutrious food, not just the low calorie ones. A banana and a 100kcal special K bar might have the same calories but the banana will give you more energy and keep you fuller for longer.

 

 

20 things only fitness freaks will understand

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Source:

1. The worst month of your life is January.

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When will people give up on their New Year’s resolutions, already? This is just ridiculous! Stop taking up all the space and just leave! We all know you won’t be here in a month, anyway.

2. You use your sports bra as a handbag. It makes an excellent one: Smart phone, credit card, cash, ear buds—they’ve all taken a ride in there.
 
3.You always overpack when you travel. And we’re not talking tank tops, jeans, and ballet flats—between running shorts, shoes, sports bras, socks, and an extra sweatshirt (no freaking way are you taking the day off if it’s chilly!), you’ve got about three square inches in your suitcase for those other things.
 

4. Ordering three dinners on Seamless in one night

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It’s okay to have those nights when your stomach seems to be a bottomless pit.
5.You can justify dropping $88 on new protein supplements, but never on anything else.
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6. I’m hungry!

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French fries, pizza, donuts, bagels, popcorn, mmmmm!! The only place I want to be running to right now is Whole Foods. Get me out of here.

7. Why is that girl on the elliptical for three hours?

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Is she wondering why she isn’t seeing results? This is a pretty big waste of time if all you’re doing at the gym is cardio. Pick up the damn weights and change up your routine; only then will you see the results you want.

8. WTF is that girl wearing? Are those extensions?

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You came here to exercise, not to participate in a beauty pageant.

9.You wonder what exactly people do with their lives when they say things like, “I don’t work out.” No seriously, what do they do?

10.Other gym rats never fail to comment, “You are always here!” (Obviously, if they always see you when you’re at the gym, that means they’re always there too.)

11. You do laundry once a week solely because you don’t want you gym clothes sitting in the laundry basket, getting nasty. Alternatively, you have a laundry basket just for your gym clothes.

12. Speaking of gym clothes, they make up about 30 – 50% of your closet.

13. And you think shopping for gym clothes is the most enjoyable form of shopping. Example: Texts you’ve sent your friends, “AAAHHHH, my new sports bra is the SHIT!”

14. If you calculate how much you spend annually on your gym membership, gym clothes, add-on fitness classes, sports races, and team sports participation, you could probably have gone on at least one all-expense paid trip to Fiji. Maybe two.

15. You schedule dates around your gym schedule. “Well, I usually get done working out at 8 P.M. So you want to go to dinner at 9.30? “(And if your date can’t accept that, you know it’s probably never going to work.)

16. Speaking of, you don’t think you could date someone who doesn’t work out at all. It’s the first sign the relationship is simply going to fail. Nope, you’re not going there.

17. When people ask you to name a list of things you can’t live without. Your gym membership is in the top 5.

18.When someone steals your bench.

26 Peeves Gym Junkies Know Too Well

19. The fact that every time you leave your headphones at home, the gym is playing the same playlist over and over again.

 26 Peeves Gym Junkies Know Too Well

20. When someone says girls can’t or shouldn’t lift.

 26 Peeves Gym Junkies Know Too Well

Do you want more motivation?

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If you want more motivation and to follow me elsewhere than here (as i dont update so often) You can:

Follow my IG: Itsahealthylifestyle

My Tumblr: eat-well-and-go-to-the-gym.tumblr.com/

My other blog: For those of you suffering with an eating disorder or other mental illnesses, you might prefer reading that blog:)

http://www.lifewithoutanorexia.com/

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