with author Heather Frey
change challenge: phase 3
You’re doing great! You’re making powerful changes that should be making a difference in how you look and feel! You don’t have to be perfect at this, but DO the absolute best you can. The best you can will yield the your best YOU.This phase continue to focus on getting rid of high calorie and processed foods. Start looking at your snacks as min-meals rather than something to throw in your mouth. Be aware and be mindful of where you’ll be during meal times and what you’ll eat. Stick close to your plan from Phase 2 and keep pushing forward.
No chips or high calorie crackers
Eat more fruit.
Eat good fat
Begin eating smaller meals more frequently
Keep water and healthy snacks with you at all times
You've done your digging so now it's time to be a TRYathlete.
The Challenge: No dessert
• No sugary desserts—at least not the sugary-cakey kind. You can change this ritual into a healthful one by using fruit in all kind of delicious, creative ways. Too much sugar will never let you have the health or body you’re going for. Stop looking at dessert as reward for finishing your food but a sweet way to get more nutrients.
Tips and Tricks: Use fresh fruit dishes and smoothies to satisfy your sweet tooth. Go looking for healthifed dessert recipes.
The Challenge: No chips or high calorie crackers
• No snacks that come in crinkly bags or boxes.These are high in empty calories, saturated fat and sodium. They do nothing to further your fitness goals and keep you craving more. If you need just a quick snack, grab a serving of nuts (good fat) and an apple to nourish and feel full, otherwise you should be looking at your snacks as mini-meals with all the nutrients your fuller meals have.
Tips and Tricks: If you’re in need of a snacky food, popcorn is a good choice. You can also get low or no-sodium rice cakes and add a smear of any kind of nut butter (lightly). Also reach for raw vegetables and hummus, oatmeal with almonds, Greek yogurt with fruit, or turkey/chicken wraps.
The Challenge: Eat more fruit
• Shoot for several servings of whole fruit a day. Don’t get caught up in “fruit has sugar so I can’t eat it.” Fruit sugar isn’t the same as processed sugar and doesn’t react in the body the same way. Many fruits, such as blueberries have strong antioxidants that promote health and fight disease. Eat all different kinds as each has fiber, vitamins, minerals and their own unique health benefits. Fruit doesn’t add layer the junk does.
Tips and Tricks: Eat as a snack, on your oatmeal, mixed with low-fat yogurt, blended with in a protein smoothie or any other way you can think of.
The Challenge: Eat good fat
• Incorporate good fat into one or two meals. Although you should be trying to reduce overall fat intake in your nutrition, there are a few fats you need to leave in. "Choosing the right types of dietary fats to consume is one of the most important factors in reducing the risk of developing heart disease," says Tufts University researcher Alice Lichtenstein. Good fats also play a role in your moods, fatigue and weight control. Some of the best healthy fats come from nuts (walnuts, almonds, peanuts, pistachios), avocados, olive oil. salmon, flax seed, and fish oil. Although good fats are good for you they’re still fat, so you need watch portions. The recommended daily fat intake is 20-30% of total calorie intake.
•Trans fats should be avoided at all costs, saturated fat doesn’t need to be avoided completely but don’t overdo, and monounsaturated and polyunsaturated should comprise most of your fat intake.
Tips and Tricks: Throw some fat into your day by; cooking with olive oil or adding it to your salad; snacking on a serving of nuts with fruit (protein/ carb combo); eating avocado (about an 1/5 is a serving size); adding ground flax seed to oatmeal, yogurt or smoothies; or by taking Omega-3fish oil. Note: always measure.
To lose layers, you have to eat more. That’s right, you have to eat to lose, but eat more nutrient-filled food. You also have to eat to get lean, build muscle, train for a race, or any other health and fitness goal. Why? Because your body needs nourishment throughout your entire day to get the metabolism revving and to keep you from starving your body. The best athletes and the fittest bodies don’t starve, they eat. They eat often and they eat well. Shoot to eat approximately every three hours which equals about five smaller meals a day. Snacks should be looked at as mini meals and you should shoot for the same nutritional goals as your main meals. One of the most important aspects of eating more often is to keep you from getting hungry. The worst place to be on your fitness quest is starving.
Look at each meal as a way to keep your metabolism burning and to nourish not just your body but your mind. How well do you think, perform or concentrate when you’re hungry? What kind of mood are you in? When you’re hungry, all good nutritional sense goes out the window and you often end up grabbing the wrong food. Remember, it’s not necessarily how much you’re eating, it’s what you’re eating that will get you to your goal.
Tips and Tricks: As soon as you eat breakfast, calculate your meals every three hours from that time. Write them down on a dry-erase board, or program alarms in your phone so you remember to eat. For example: If you eat breakfast at 7 am, the rest of your meals would be 10am, 1pm, 4pm, 7pm, 10pm
The Challenge: Keep water and healthy snacks with you at all time.
• Never let yourself get hungry and be prepared with healthy food at all times.
Your worst enemy is hunger. It takes away all good food-sense and can wreak havoc on your will power. Keep healthy snacks with you always so if your day runs long, or you don’t make it home in time for a meal, you won’t be tempted to snack on the wrong foods or worse, “drive through.”
Tips and Tricks: Put nuts and fruit in your purse, car, office fridge, or desk drawer. Don’t rely on protein bars or energy bars as they can be filled with lots of extra sugar and fat. Buy a small cooler and pack yogurt, chicken, healthy wraps, or any more perishable items to keep with you if you’ll be out most of the day and stock your office fridge at the beginning of the week. Be ready!
The Challenge: Become a TRYathlete
• Try a free class
• Try a free trial gym membership
• Try renting fitness DVDs, checking them out at the library, or borrowing from friends.
• Start walking, jogging, running or biking 3-4 days a week at a specific time. This sets your"fitness appointment" so as you try new fitness, this is "your time".
• Try on-line workouts or exercises from reputable sites