Nutrition

YOU ARE WHAT YOU EAT!

I am not sure how many times I have heard this (and repeated it to my clients) but I totally agree! Looking back 5, 10, 15 years ago I always ate the way I THOUGHT was healthy but after losing 30 pounds of fat in the last 3 years and keeping it off I realized that I wasn’t!

Here is my list of TOP TEN THINGS TO REMEMBER when it comes to healthy eating….

1. EAT BREAKFAST! Everyday!
I don’t care whether you like it or not…you MUST eat breakfast to kick-start your metabolism in the morning. Follow my blog for breakfast ideas in the near future…skipping breakfast is the worst thing you can do as you will be starving for the rest of the day! Get into the habit of eating breakfast now…even if it means getting up 15 minutes earlier! Trust me IT WORKS!!

2. EAT PROTEIN!
For breakfast, lunch, dinner and snacks…protein takes longer to break down than anything else and it leaves you feeling satisfied longer. The more protein you eat the less junk you will eat and the more your body will love you (you also need to eat protein to build muscle).

3. DRINK LOTS OF WATER!
And nothing else…cut out pop, juice, energy drinks, more than 1 coffee, milk, alcohol etc… It is so important to stay hydrated in order for your body to function properly. Aim for at least 2 liters a day…and the less alcohol you drink THE BETTER!!

4. EAT LOTS OF VEGETABLES…and LESS FRUIT!
Fruits and vegetables are similar in that they are both good sources of fiber, antioxidants, and phytonutrients. The biggest difference is that fruits tend to be higher in sugar. So with that being said I consider prefer vegetables over fruit. I also recommend aiming for five servings of vegetables and two to three servings of fruit each day.

5. PLAN YOUR MEALS and PACK A COOLER EVERYDAY…With healthy snacks, lunch and dinner (if you work long hours or are at school around dinner time. This means you must buy groceries often and always think about what you will be eating next!

6. EAT OFTEN!
Every 3 to 4 hours…some people also suggest eating when you are hungry (which is true) but I find that people who are trying to lose weight eat less and wait to eat when they are starving and then overeat. Also most people have poor metabolisms so in order to FIRE up your metabolism you must feed the machine (that is YOU!) every 3 to 4 hours…every time you eat your body has to work (which burns calories) to break down the food you consumed…so to lose weight eat more not less!!

7. EAT HEALTHY FATS!
To burn fat you must eat fat…but healthy fats of course and proper serving sizes. For example try having a 1/4 cup of walnuts in your oatmeal, 1 whole egg, 1 tbsp of extra virgin olive oil, 1 tbsp all natural peanut butter (with a green apple is my favourite!) as a snack, 1/4 of an avocado on your sandwich or salad and remember that salmon is a great source of fat as well!! Healthy fats not only help control your weight but they also play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue.

8. PAY ATTENTION TO PORTION SIZES!
Portion control is a critical part of successful weight loss and weight management. Check out my blog for future posts on what exactly are the proper portion sizes…

9. CHEAT 1 MEAL PER WEEK!
Most of us do so well during the week and then the weekend comes and all your hard work goes to hell…for example-you eat out Friday night (with a few drinks AND dessert), wake up late on Saturday, skip breakfast, go for a high calorie brunch, skip your snacks then out for dinner again…and the never-ending CHEAT WEEKEND continues… To effectively lose weight you must eat clean and healthy CONSISTENTLY, not just during the week. This is why I save myself 1 meal per week where I can eat whatever I want…this way I don’t drive my self crazy by depriving myself but don’t set myself back by eating crappy all weekend…

10. EAT MORE PROTEIN! Most people don’t eat enough so just thought I would say this again…try eating 6 servings of protein a day which is 1 serving with every meal (including snacks). Protein is found in meat, poultry, fish and eggs but is also found in dairy and some vegetables and grains. Protein shakes are a great way to ingest more protein without increasing your calorie intake…more info on protein supplements in future posts…

Think you can remember all of this?? It seems like a lot but to be honest IT WORKS!! I know because this list has become second nature to me (and has helped me keep my weight off) and my clients are being reminded all the time of my healthy eating principles.

Pick one that you will focus on each week…remember you can’t do everything at once!!

Hope this helps!

Les πŸ™‚

9 thoughts on “Nutrition

  1. Tess Grise says:

    Such simple rules, but so effective!

  2. Great rules, Les. Words to live by.

  3. Annette O'Connor says:

    Les you have ingrained theses rules into my brain for the past 3 years, resulting in a 40 pound weight loss. I still need to review them regularly as I get nearer to my goal weight.

    • I am so happy to hear that Annette! You are my hardest worker (and biggest loser) you make my job so much easier as you listen to what I ask you to do….don’t worry we will get you to your goal weight…just be patient and stay positive!! πŸ™‚

      Les

  4. Crystal says:

    Hey Les! As a personal trainer, I feel as though it’s my duty to back you up on all of this πŸ˜‰ hehe. I totally agree, and…love the emphasis you put on drinking water ONLY! There is definitely no need for any other drinks. Plus it’s SO easy to gulp down calories without realizing how much we’re taking in! Poof!..there goes our daily caloric intake!!! πŸ˜‰ I always suggest to my clients that if they absolutely NEED “juice” to grab a fruit in its place. That way they’re getting real food that has not been stripped of all of its great nutritional value. I will also add that I love your emphasis on protein as well…so many clients really have to try hard to add it into their diet, but it’s not as hard to do once you’ve gotten into a routine of healthy eating :). Keep up with the blogs Les, you rock!!!!
    xo

  5. Sam Ojie says:

    Hi Les!

    Thanks so much for this website, and for all that you do to help others to get fit and to live a healthier life. For the short time I have known you, you have always amazed me with your drive and zeal for life. You are an inspiration to me and to all those you help, and for that I say – Thank you!

    • Hi Sam!
      Wow thanks so much for the kind words! I am more than thrilled to be following my passion and can’t wait to see what 2012 has in store for me. Thanks so much for posting! Check back soon. Thank YOU for being so kind πŸ™‚ Les

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: