Basic Diet Guidelines

So when I first meet a new client one of the most important things that I stress is diet, diet, and diet! The responses I get though range from people who already know somewhat about proper dieting to people who know absolutely nothing. So let’s go over some of the basic diet guidelines that I like my clients to follow…

First, you want to be eating 4 to 6 smaller meals a day; and each meal should be spread out no more than 2-3 hours apart from another. This way you’re always giving your body a constant, but steady flow of energy and will also keep your metabolism going so you keep burning calories.

Second, Eat breakfast, and eat it right when you wake up! It’s crucial that you eat breakfast’ as you all have heard it really is the most important meal of the day. Reason being is because your body has gone without food from anywhere from 8-12 hours while you slept; during this time your body has been eating away at anything it can and it will start digging into your muscle proteins if you don’t get something in your belly when you wake up. You want to eat as soon as you wake up, and you want to eat a meal, a real meal, not just a banana or a yogurt.

Three, have some source of protein with every meal; lean protein! Ex. Chicken, tilapia, turkey, etc. salmon is okay too because although it’s fatty it’s healthy fat.

Four, fruits are okay but veggies are a lot better of a choice. Reason being, less calories, same benefits as fruits, no sugar, keep you feeling full. So if you’re going to have fruit, have no more than 2 servings a day preferably with breakfast, and after a workout. See the blog on fruits to get more info on this.

Five, drink at least 3 liters of water a day! Staying hydrated and drinking water especially while dieting and exercising is important as it cleanses the body of toxins and actually increases fat oxidation.

BONUS, these are not things you necessarily have to follow, but they will definitely help you in reaching your weight loss goals... Try to keep carbohydrate intake to a minimum to none after anywhere from 2-5pm.

Things to stay away from…

Many of these things you should already know, but if not here you go!

Stay away from fast food, even if it’s a salad or oatmeal, you wouldn’t believe the calorie content in those things

Stay away from flavored drinks (juice, sodas, sweet teas, etc.) they’re just empty calories; meaning they have calories but you don’t get full from them, so you can actually put on weight from drinking juice! Stick with water!

Stay away from processed foods and frozen foods, candies, boxed foods like crackers or cookies; they simply just aren’t good for you! Your food should be fresh, even your veggies!

Powerful Snack: Sprouted Grain Toast with Peanut Butter, Blueberries, and Honey

A lot of my clients ask me for tips and advice on what they should eat for healthy snacks or for things they can include into a bigger meal, and this is one of them! Loaded with fiber, plant protein, slow carbs, and with just the right amount of honey and sugar for flavor and a quick boost of energy this snack packs a punch! It’s quick, easy to make, and it tastes good!

All the ingredients you’ll need are already in the title, sprouted or whole grain bread, organic peanut butter; I recommend getting it from either Fairway or Wholefoods, using the machine that grinds the peanuts down right in front of you. You’ll also need some blueberries, preferably organic, and honey; there are all kinds of honey pretty much any one will do. I used a special kind of honey known as Manuka honey, which is supposed to have natural healing properties and prevent illness; it cost 32 dollars, yikes!

ALSO Great with Blackberries,
Raw Shredded Coconut and Honey Drizzle!
This snack can keep you satisfied for hours!

The procedure is very simple too, simply put a slice or two of bread in the toaster, when they’re done spread on your pb, dribble some blueberries on top, and drizzle a little honey over it all; key point a little honey. Also before you drizzle the honey on, you can split the berries with a knife and kind of spread them on the toast, it’s up to you.

Now on the subject of sprouted grains vs. whole grain bread, I’ve been researching it all morning and basically when it comes down to it sprouted grain bread is the best, but whole grain bread is really not too far behind at all, and it is a lot cheaper. Just make sure if you do get whole grain bread that it really is whole grain, don’t get tricked by clever marketing; it’s it real you should see “100% whole grains” within the first few ingredients.

You can have a couple pieces when you need a quick, healthy snack between meals, or you can have it at breakfast as kind of like a dessert for example. I just really recommend that you have a little animal protein with it, for example: egg whites, protein shake, Greek yogurt, and so on… Enjoy!