EAT THE RAINBOW
My hope is that when you finish reading this article you begin to think about food differently. All of the information you are about to read is based on my own personal experience; God made us all unique, so I understand everyones body is different but hear me out.
Controlling eating habits is much harder than working out. And the fastest way to get the results you want is to learn more about how foods affect YOUR body. Everyone is different, some people have food allergies, others avoid ( quote ) healthy foods because they claim they taste bad. But the truth is there are ways to enjoy some of the foods to love and make some of the foods you hate more enjoyable.
7 COLORFUL TIPS TO R A I N B O W EATING
R. DO NOT SKIP BREAKFAST ! ! !
It’s the most important meal of the day – And if you’re gonna be working out regularly, your body needs ENERGY. Food is ENERGY. Think about it like this; One night you eat at 8pm and go to bed at midnight. The next morning you wake up at 7am. Chances are you have been asleep for 7-8 hours. Whether you feel hungry or not your body needs food. Your brain does too! The most important thing is that you ARE eating breakfast.
A. DISCOVER YOUR FAVORITE SALAD or START USING A BLENDER
Ask ANYONE. I was the kid who didn’t eat vegetables. And if I went from not eating veggies at all to loving them, you can too. Just keep ordering salads until you find what your favorite salad tastes like. ( For the record: Wendy’s and McDonalds Salads do not count ) If you happen to be a picky eater like I was, I need you to start experimenting with super greens (Kale, Spinach, Mixed Greens etc.) and fruit – in a blender. Add 70-75% greens and fill in the rest with assorted fruits. You can even add a scoop of protein powder. Mmmm..
I discovered that my favorite salad was cold, not warm, I found out that it had to have leafy greens, couscous or rice. It needed beans, diced apples, croutons and olive oil. This may be an unpopular thing to say but salad and green juice don’t always taste good! And that’s okay. Food is energy remember. You only taste it for 2 seconds, then its gone – remember that, 00:02 seconds.
I. DRINK HALF OF YOUR BODY WEIGHT IN (.oz) WATER – EVERY DAY
Your weight (lbs) ÷ 2 = Your recommended daily water intake in ounces. If you want to add a little flavor feel free to add a slice or two of lemon – It may seem like a lot of fluid to drink at first but you will get used to it. YES, you will have to use the bathroom more than you’re used to, but water is key, I cannot stress how important drinking water is to reaching your fitness goals. Avoid soda, energy drinks and any fruit drink that isn’t 100% juice. Why? because these drinks contain high amounts of sugar. And sugar turns into fat.
Getting Started; Start your day by drinking at least 8 oz. of water as soon as you wake up. “Coach how much is 8 .oz?” Your answer is 10 gulps – Bottled water is okay but I would recommend getting yourself a water bottle. This will help you keep track of your water intake. The amount of water your water bottle can hold will let you know how many times you must refill it to reach your water intake goal.
N. CHILL…ON FATTY, FRIED, FAST + FROZEN FOODS
Do your best to limit your consumption of fatty, fried, fast + frozen foods. Avoid drinking soda by kindly asking for a water-cup next time. I need you to go extremely light on all candies, deserts, donuts, breads and easy on the salt, sauce and dressing – I dare you to check out the Nutrition Facts on your favorite sauce.
Instead, Eat the Rainbow – Try your hardest to increase your consumption of assorted fruits, vegetables, grass fed meat ( if you eat it ) in combination with high protein / low sugar snacks, unsalted nuts, green tea ( for digestion ) and most importantly WATER! “ Coach – you said that already.. ”
B. ADOPT A HEALTHY SNACK
If you don’t already have one adopt a healthy snack. The purpose of this is help you fight hunger throughout the day. Your healthy snack can be as simple as an apple, a banana, an orange, a protein bar you like, any high protein / low sugar ratio granola, unsalted nuts, greek yogurt, avocado etc. Avoid snacks that can be found inside of a vending machine (i.e chips, pretzels, crackers, candy, chocolate, popcorn). Why? because these foods can cause inflammation inside your body, they are usually high in calories, fats, sodium, and most likely contain too many ingredients.
O. BE MINDFUL OF YOUR PORTION SIZES
You don’t have to starve yourself but you should stop eating right before you actually feel full. If you are still hungry after eating your meal, drink some water, grab your Healthy Snack or pop a mint. We were taught that it is normal to eat 3x a day. Breakfast, Lunch & Dinner. Scrap that, you can eat between 4x and 6x a day if you drink enough water and control your portion sizes. ( Eat less but eat more often ).
Starting is the hardest part. START preparing your meals ahead of time, waking up earlier to eat a solid breakfast and STOP eating out so much. I truly believe that 50% of getting into the best shape of your life comes down to the foods you decide to put in your body. And if you can fight past the initial wall and remain diligent you will have more energy than you ever had. Working out regularly at high intensities and eating well can transform your life if you allow it to. It has the ability to elevate your mood, your energy levels and your brain function. What are you waiting for?