"Weight is comprised of both muscle and fat, losing weight means you are losing both.”
Tips
- The true secret to weight management is keeping the body in an anabolic state and by sticking with three simple rules.
- Drink a natural recovery shake after each workout (most important meal of the day); timing is everything.
- Never skip a meal; eat low Glycemic, unprocessed whole foods every three hours of your life.
- Eat Breakfast; it is the second more important meal of the day. First is your post-workout Recovery Shake.
- Don’t drink your calories unless you just worked out or you are having a meal replacement complete with all the macros (carbs, proteins, healthy fats and fiber).
- The world is your oyster-all foods are good, but everything in moderation AND Timing is everything.
Top Ten
- Almond Butter- great source of protein (spread a little on some apples, celery or whole-grain toast)
- Apples- great low-cal snack packed with Vitamin C and soluble fiber (helps keep your fuller for longer)
- Goji Berries- 18 amino acids led to a great source of protein, mix with nuts for an ultimate super treat
- Kale- iron, fiber and calcium rich (sauté with vegetable broth and beans or quinoa)
- Lentils- prevents insulin spikes that cause your body to store excess fat (mix with beans and greens)
- Pomegranates- low in calories, high in fiber (pop some of these kernels when you are craving sweets)
- Quinoa- packed with fiber and protein (serve with black beans, greens and a little olive oil)
- Steel Cut or Old Fashion Oats- great for a filling breakfast (mix with fresh fruit and stevia)
- Wild Salmon- rich in Omega 3’s
- Yogurt- good balance of carbs, proteins and fats (serve with fiber rich berries and granola)
Foods to Avoid
- “White” refined: sugar, pasta bread, pastries and rice
- Fruit Juices
- Margarine , Shortening and Butter
- Oils (Refined)
- Soybeans
- Sweeteners (Chemical and natural)
- White potatoes
Foods to use Sparingly
- Apples
- Avocado
- Banana
- Berries
- Coconut
- Dates
- Dried Fruits
- Figs
- Fried or oily foods
- Meats
- Miso
- Nuts or seeds
- Oranges
- Peaches
- Pears
- Pickles
- Plums
- Salt (unrefined whole salt)
- Soy Sauce
- Summer Squash
- Sweet Potato
- Very salty or warming flavors (garlic, onion, cinnamon, ginger, cumin, fennel, caraway, hot peppers)
- Yams
- Zucchini
Meal Ideas
Breakfast Ideas
- Parfait - Fruit, yogurt, protein, Granola*
- Pumpkin Whole Wheat Protein Pancakes*
- Flaxseed Whole Wheat Protein Pancakes*
- Oatmeal-fruit, protein, walnuts*
- Egg whites and spinach on whole wheat toast
- Omelet with spinach, mushrooms and tomatoes
Lunch/Dinner Ideas
- Turkey or Chicken in Whole wheat bread or pita with lettuce, avocado and tomato
- Chicken or tofu stir-fry with vegetables and whole grain brown Basmati Rice
- Grilled Halibut, steamed asparagus and black beans and corn salsa
- Salad greens with corn, beans, bell pepper, chicken breast and vinaigrette
- Salmon with red potato and steamed vegetables
- Lean beef burger on whole wheat bun with green salad
Snack Ideas
- Berries, banana and Protein Smoothie (Berry Rush, Strawberry Fields)*
- Apple slices with Peanut Butter
- Cottage Cheese with berries
- Handful of almonds and fresh fruit (berries, melon)
- Low-fat yogurt with strawberries or blueberries