Melt that Muffin-Top with Good Nutrition!

Good nurtition

You’re ready to make those changes.  You’re fully committed to fitting back into to those shorts or wearing that bikini on the beach.  But, where do you begin?

There are 4 steps to getting healthy and lean.  Step one is healthy nutrition, Step two is see step one.  Good Nutrition is most important when you are striving to make changes in your body.  Your body is constantly evolving and you literally are what you eat.  Following a healthy diet by eating regular meals and drinking plenty of water will make a difference.

What is a “healthy meal”?  A healthy meal will consist of a lean protein, vegetables and a healthy fat.  Your protein choices can be lean meat such as chicken, turkey, fish and our high quality protein powder.  Dairy products can be chosen as well, however, care should be taken when adding dairy to your diet.  Approximately 65% of the human population has a reduced ability to digest lactose after infancy.  This inability to digest lactose could cause digestive problems such as bloating and skin problems.  If you can’t live without dairy, only have 1 to 2 servings of dairy products a day and make sure they are organic, hormone and antibiotic free.

Turn to the vegetable portion of your meal to get your much needed Calcium and Vitamin D as well as added vitamins, minerals and antioxidants.  Spinach, kale, broccoli, collard greens and mushrooms are great sources of Calcium and Vitamin D.  The vegetable portion of your meal should take up at least half your plate.  Eat a variety of vegetables every day.  Your plate should be a colorful mix of garden vegetables to get all the nutrients your body needs to stay strong and build lean muscle.  Our Muffin-Top Meltdown challengers will be eating vegetables at every meal and snack.  They will also be adding a healthy fat.

Healthy fats help to feed the brain and burn fat!    They will also help you feel full longer.  Some options are olives, olive oil, almond butter, peanut butter, avocado, coconut & coconut oil, sunflower seeds, pumpkin seeds and nuts like almonds, cashews or walnuts.  Just a small amount is all you need.  A serving size is a hand full of nuts or seeds or about a tablespoon of oil or nut butter.

Eating fruit is also important to a healthy diet.  Two servings of fruit a day is all you need to get additional fiber, vitamins and minerals. One serving of fruit is equal to a cup of berries or one small apple, pear or orange. If you are in the process of getting lean for the summer consume mostly low glycemic fruits like berries, apples, pears and citrus.  Low glycemic foods have a slower rate of digestion and absorption.  They also help to regulate your blood sugar throughout the day.  Low glycemic foods will stay in your body longer, keep you feeling fuller longer and provide you with a higher level of steady energy.

Knowing when to eat is just as important as knowing what to eat.  Enjoy a healthy meal or snack approximately 6 times a day, 3 meals and 3 snacks.  Eat breakfast within 15 minutes of waking and then every 2 to 3 hour after that.    Once again, this system of eating will keep you feeling full, satisfied and full of energy throughout the day.  Always have a protein shake about 15 minutes after your work out and  a complete meal consisting of lean protein, vegetable and fat approximately 1 to 2 hours after that.  Your body will be in a rebuilding process after a solid workout.  The muscle will be broken down and your energy stores will be used up.  If you do not replenish the body’s energy stores after your workout through a shake or healthy meal, then your body will turn to its own lean muscle to complete the rebuilding process.

Another important component to building a healthy diet and losing fat is to stay hydrated.  The body is made up of approximately 55% to 65% water.  Don’t wait until you are thirsty to drink.  At that point you will have lost around 2 – 3% of your body’s water.  Your mental performance and physical condition becomes impaired when your hydration level drops just 1%.  Drinking plenty of water, at least half your body weight in ounces is an excellent way to stay hydrated. Remember too that coffee, caffeinated teas and alcohol will dehydrate you.  This will cause your metabolism and fat burning ability to slow down.  A good rule to follow is for every cup of coffee or alcohol you drink, be sure to drink 2 cups of water.

Following a healthy eating plan and drinking plenty of water is paramount in your quest to obtain a lean healthy body.  Exercise alone will not accomplish the task.  Stay strong and committed Muffin-Top Meltdown challengers!  If you haven’t taken the challenge, now is the time to use the information you’ve learned here to tune in to a better way of nourishing your body.

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