Let’s talk about FOOD! I love to eat, and so should YOU!
The key is finding the right kinds of food to eat. That was always my downfall, I loved food but never knew which ones to eat! I also dislike the word “diet” and get that word out of my clients vocabulary. Eating healthy is a lifestyle for me. It is not some diet fad that will go out of style once the magazines or talk shows find another “magical cure” for weight loss. It just doesn’t work that way!
You must be consistent with clean eating and exercise for long lasting results!
When people ask me “what diet are you on?” I respond with “I’m not on a diet, I just choose to eat healthy!” When it comes to working with my client’s and my own nutrition program, they all follow a similar format of eating every 2-3 hours. Everyday is completely different so having an understanding of the 2-3 hour guideline helps me to plan my day. It is so important to not let yourself get hungry because that’s when your body goes into fat storage mode.
By feeding your body small amounts every 2-3 hours, you keep your metabolism working at the highest possible rate so you burn fat faster and just have a better overall functioning body.
On Sunday nights, I take a couple hours and meal prep for the next 4-5 days. I precook chicken, sweet potatoes, and dice up veggies so I can grab on the go! Makes it much easier to make smart choices when I am hungry or in a rush.
*Between each meal, you want to get a small, lean protein snack to keep your body fueled until the next meal comes around.
almonds and string cheese,
- protein bar,
- small serving of egg whites and ground turkey,
- sweet potato baked with Herbalife Protein Soup Mix on top (see image above)
*All meals want to focus on the 1/3 lean protein and 2/3 complex carbs breakdown for the most efficient functioning. Think of your plate as a clock broken down into 4 hour segments: 1 segment will be protein and the other 2 will be complex carbs!
Have you ever heard this broken down as “break the fast”? That’s exactly what you’re doing, which is why it’s important to get breakfast within 30 minutes of waking up.
Something high in protein, fiber, and a moderate amount of carbohydrates. Good ideas?
Egg whites, spinach, ground turkey, and sweet potato.
A yummy meal replacement shake by Herbalife (my personal favorite!).
Steel cut oats with egg whites on the side.
Greek yogurt with a small amount of fruit.
The possibilities are endless! I work with my clients to find what their favorite foods are and create a program the best benefits their taste buds.
Chicken-Spinach salad is my go-to for lunch! Grilled chicken, spinach, bell peppers, mushrooms, onions, and sweet potato! So yummy! And very easy to meal prep for a quick and easy grab.
I love to make quinoa cakes as a side for my salads.
Pre-cook quinoa as directed (I add a little lime juice to the water to give it a little more flavor)
Once the quinoa is cooled a bit, add 2 egg whites per cup of quinoa and 1/2 cup whole wheat flour (add more or less to get a sticky consistency)
Press the quinoa to make little cakes and fry in a pan just like a pancake!
Spice to your liking!
Keep it clean! I try to avoid heavy dinners full of carbs this late in the day. They tend to get stored in your body rather than burning as a fuel. Stick with grilled veggies and lean protein! Or even a meal replacement shake which is my go to for late night dinners.
My favorite dinner? Quinoa, fish/chicken, and veggies! Super simple and super healthy. I also LOVE to make soups! Great for meal prepping and you can go wrong! Any and all veggies you want, lean protein, spices and BOOM! You got yourself meals for days!
Ahhh those little cravings for sugars and sweets…how do I deal with them? One day a week I let them take control! I give in and cheat on my nutrition program and boy oh boy is it worth it!
I believe, from personal experience, that not allowing yourself to let go a little bit will cause you to binge later. So I let myself have that chocolate, cheesecake or candy and just work a bit harder the next day!
A 30-day Eating Guide to Your Best Body Ever!
Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.