I saw a trainer throw out a tweet the other day that I liked, “You can’t work off what you just ate.” While you probably can, what I like most about this is the frame of mind we should be in.
Most of us really super hard on keeping our bodies in performance shape, trying to lose that baby weight, or just to get in the rhythm again of working out. But our diets often times don’t reflect how hard we work out! It’s very dangerous to get caught in the way of thinking, “I need to work out what I ate this weekend, or last night, or a few minutes ago!” Believe it or not, what we put in our bodies (food and drink!) is half or maybe more of the equation. Everyone has their own food habits so I truly believe each person’s diet is individualized and there is no perfect answer but let’s first start with our frame of mind… a few statements or phrases that may make sense to you or be a motivation for you specifically:
- EAT TO REFUEL AND REBUILD YOUR BODY
- EATING THE WRONG FOODS IS WHAT HELPED ME TO GAIN WEIGHT. EATING THE RIGHT FOODS WILL HELP ME LOSE IT
- LIFE EXPECTANCY WOULD GROW BY LEAPS AND BOUNDS IF GREEN VEGETABLE SMELLED AS GOOD AS BACON (MY PERSONAL FAVORITE!)
- IF YOU CAN’T PRONOUNCE IT, DON’T EAT IT
- AN APPLE A DAY KEEPS THE DOCTOR AWAY
- EAT TO LIVE, BUT DON’T LIVE TO EAT
- SIT DOWN AND ENJOY YOUR MEAL
- MAKE YOUR PLATE COLORFUL
There is so much motivation out there. Start each day in the right frame of mind!
July 2012 Bon Appetit
2 c. old-fashioned oats whole grain (nutrient-rich germ and bran= high fiber)
1/4 c. millet whole grain/cereal grain (high fiber, B-complex vitamins, essential amino acids, and vitamin E. Phytochemicals-lower cholesterol.)
1 Tbsp. flaxseeds omega-3 fatty acids, lignans (plant estrogen and antioxidants), high in soluble and insoluble fiber.
1/4 tsp. kosher salt regulates electrolyte balance inside/outside the cells.
1/2 tsp. cinnamon may lower LDL cholesterol, has an anti-clotting effect on the blood, boosts cognitive function and memory. high in manganese, fiber, iron and calcium.
1/4 tsp. ground ginger relief in gastrointestinal distress, anti-inflammatory.
-Add 1c. of hot water to this mixture and let absorb for 15 min.
1/3 c. honey anti-bacterial, anti-viral, anti-fungal substance in raw honey
2 Tbsp. extra-virgin dec. risk of heart disease, anti-inflammatory, cancer
olive oil prevention
2 Tbsp. brown sugar
-Bring to a boil in a saucepan, stir until sugar is dissolved. Pour over oat mixture, spread evenly onto a baking sheet. Bake at 300 for 50-60min. and stir 2-3 times until brown.
2 Tbsp. extra-virgin
1/2 tsp. kosher salt
3/4 c. raw almonds, chopped dec. heart disease, high in calcium, magnesium, vit. E., protein, fiber, and antioxidants.
1/3 c. raw shelled pumpkin high in zinc which may impact prostate function. anti-
seeds inflammatory, high in magnesium manganese, phosphorous, iron, copper, and protein. phytosterols lower cholesterol
1/3 c. raw sunflower seeds anti-inflammatory, high in vit. E, dec. in cardiovascular disease, lower cholesterol, high in magnesium (may reduce severity of asthma and lower blood pressure). high in selenium. cancer prevention.
1 Tbsp. sugar
-Mix the following and spread evenly onto a baking sheet. Bake at 350 for 10-12min. and stir occasionally. Mix nut and oat mixture and 1/2 c. raisins.
12 serv. 1 contains: 270 cal., 14 g. fat, 2 g. sat. fat, 0 mg. chol., 31 g. carbs., 4 g. dietary fiber, 16 g. sugar, 7 g. pro. 140 mg. sodium