with author Heather Frey
change challenge phase 2: add
The Challenge: Eat more whole grains
•Get your carb fix with whole grains, not junk. Whole grains are superior “brain food” and don’t just fill you and steady blood sugar, they can alter your mood sometimes called the “feel good carbs.” Oatmeal, brown rice, quinoa, couscous, millet are a few super carbs that burn slowly in your system to sustain energy without the crash. Eat with a protein and it slows down the digestion of the protein so your body and muscles get fed and you stay full longer. These whole grains are a breakfast favorite and a superb way to start your day but eat them throughout your entire day. Go for the green veggie carbs in the evening.
Tips and Tricks: Eat oatmeal for breakfast flavored your way but you you can also have it anytime of day. Or try brown rice, quinoa, or other whole grains to go with your lunchtime protein. Stick with suggested serving sizes, usually about 1/2 cup (give or take) uncooked.
The Challenge: Eat enough protein
• Eat protein at every meal—protein is the building block of muscle. It doesn’t matter if you walk, run, or lift weights, you need it and you need it throughout your entire day. Choose quality, lean protein. How much should you have? At this phase of the challenge, just focus on having a serving with every meal (5ish small meals throughout your day which will be covered more thoroughly later).
Tips and Tricks: Your main meals should contain one of the following - chicken, tuna, fish,eggs, beans, lentils, legumes, tofu or soy products (see SmashFit Clean Eating Grocery List for more options). Snacks can contain nuts or nut butter but watch portions. Although nuts contain good fat, too much of it isn’t good. A note on eggs - The whole egg is great for you but yolks are high in fat. Even though it’s the good fat, you want to watch overall fat intake for the day. Go yolk-less, or throw in only one or two.