Breakfast this morning: The usual
5 new slim down strategies from Women's Health Magazine
1.) Eat it if it grows on a tree (or bush, stalk, or vine)
-fruits, vegetables, nuts. Eating from a tree will also give you more omega-3 fatty acids, which help fight abdominal fat. Some great plant sources of omega-3's are walnuts and flaxseeds. A study at the University of California Los Angeles has shown that eating fruit at the beginning of a meal reduces overall calorie intake by 15 percent.
2.) I will eat protein with every meal and snack.
-Muscle growth is triggered by protein-rich foods. (for every pound of muscle you have, you may potentially burn an additional 35-50 calories per day). Aim to eat between 0.54 and one gram of protein per pound of body weight. Base this on your goal body weight.
3.) I will eat before and after exercise.
Eating a snack of protein and carbs right before and after working out speeds muscle growth and recovery. Have a carb and protein snack 30 minutes before working out (ie: cheese and whole wheat crackers, 1/2 a turkey sandwich on wholegrain bread, yogurt w. fruit) and a protein rich meal after.
4.) I will become a salad savant
-salads with leafy greens contain important vitamins and minerals that help with weight loss. Eat as many leafy greens as you can. Examples: arugula, kale, romaine, swiss chard, collard greens, spinach, mustard greens, dandelion greens
5.) I will never have the world's worst breakfast
-The world's worst breakfast is having no breakfast at all. If you don't eat, you lower your metabolism, starve your muscles, and wind up taking in most of your calories late in the day. Eat 30-35 percent of your daily calories early. Eat proteins with whole grains, produce, and healthy fats.
Agenda: skip the work out, study Korean, salsa