Doing consistent cardio and muscle-building work outs is important to positive body changes. But, making changes in your food plan; moving toward clean eating, is a pivotal part of becoming leaner, stronger, and healthier.If you can adapt the philosophy of eating unprocessed foods and replacing them with lean proteins, whole wheat grains, fruits, veggies, and low fat dairy, it will affect your energy level, and help create lean muscle. But, if making these changes seems overwhelming, try to making simple baby steps changes to begin with.
Try to limit the amount of beef in your diet to once every two weeks. If you crave beef, try filet mignon (3oz.- 164 cal., 7 grams of fat) over beef tenderloin ( 3oz. - 240 cal., 16 grams of fat). Target lean meat and seafood ( 5oz. mahi mahi, 100 cal. and 4 oz. chicken is 156 cal.).
Rather than white pasta, rice, and bread, switch to whole wheat varieties.
Eat a fresh peach or apple (at 40-60 cal., vs. a Dole fruit cup at 70 cal. with added sugar).
Try a natural brand granola bar ( Kashi) rather than a blueberry muffin ( a small muffin is 250 cal. and 13 grams of fat. That’s NOT the gigundo ones served at Starbucks).
Try low fat feta. You won't taste any difference from the high fat variety . They have improved the taste from when low fat cheese first came out and the products tasted like tire leather. Try low fat/non-fat cottage cheese and Greek yogurt.
Try balsamic vinegar and extra virgin olive oil for salad dressing over cream based dressings. Also, go into the diabetic aisle at grocery, where you can find no-calorie salad dressing made by Waldon Farms. I'd rather use my daily healthy fat oils to make my dinner more delicious rather than Ranch dressing, which can be filled with 120 calories for 2 tablespoons.
Every change that you can make in your daily diet can help you achieve your health and physical goals!
Wednesday 10/26/11:Workout Diary-
Workout tape DVD- legs and back
balance lunges-back legs on a bench- 25 reps
calf raises-25 reps, 10 lb
reverse grip back pulls-20 reps
super skaters-25 reps
wall squats- 90 seconds
step back lunges-8lb, 15 reps
alternating side lunges- 8lb, 15 reps
single leg squats- 90 seconds,
switch grip pull ups- bands over door- 20 reps
way lunges- side, 45 degree angle, forward
lunges on tip toes- 20 reps
back pull- 2 tubes attached in door- 20 reps
deep squat lunge walk- 4 swteps forward, 4 steps back- 45 seconds
close grip-overhand back pulls- 20 reps
speed squats with one foot on tip toe- 20 reps each side
Wednesday 10/26/11 Food Diary:
1/8 cup rasberries, 8 oz 0% Greek yogurt (145 cal)
1 cup high protein breakfast cereal (160 cal)
Whey protein shake, 1/4 cup pasturized egg whites (151 cal)
4 boston lettuce leaves, 4 oz ground turkey, 2 tbls Waldon Farms barb-q sauce, 2 tbls fat free feta, 1/4 cup shredded carrots, celery, scallions and fresh basil. [ Use the Boston lettuce like wraps] (235 cal)
1 cup non-fat cottage cheese with strawberries and sprinkle of home roasted pecans (150 cal)
8 oz. Lobster (260 cal)
1 cup steamed brocolli, 7 asparagus spears (90 cal)
3/4 cup quinoa (100 cal)
Homemade popcorn, with spray butter substitute(110 cal)
TOTAL CALORIES- 1641