| NUTRITION 101…BALANCE IS THE KEY FAT is NOT metabolically active, MUSCLES are….fat just sits and waits for YOU to use it as fuel (energy) or it just sits there (most likely in your jeans). What does this have to do with nutrition??? When you don’t (eat) fuel your body properly, i.e., ratio of protein/carb/fat, your body goes into famine/starvation mode and uses muscle tissue - not fat - for fuel. That is cannibalizing your own muscle tissue just to function during the day, and then when you workout you are burning even more muscle. Yak! Protein/carbohydrate/fat at EVERY meal. Snacks are meals too. Try to have 6 a/day. BREAKFAST… Eggs (protein), toast (carb), butter & jelly (fat & carb) Toast (carb), cottage cheese (protein & small amt of fat) and apple butter (carb) Toast (carb) peanut butter (fat & protein) jelly (carb) Cereal (carb) milk (protein & fat) Pancakes (carb) syrup (sugar/carb) butter (fat) add some protein to this meal with Canadian bacon (protein & lower in fat), cottage cheese (protein & fat), etc. SNACK Apple (carb) 1 T peanut butter (fat & protein) 2T slivered almonds (fat and protein) 2T raisins (carb) Bread sticks (carb) 12 to 24 whole almonds (fat & protein) Wasa cracker (carb) Cow spread cheese (fat & protein) salmon (protein & fat) Protein Shake (protein) add fruit (carb) OR add peanut butter (fat & protein) Carrots (carbs) dipped in some peanut butter (fat & protein) Yogurts (carb & protein) LUNCH Pasta (carb) tuna fish (protein & fat) Spaghetti (carb) and meatballs (protein & fat) sauce (carb) Bread (carb) sliced turkey (protein) cheese (fat) mustard (trace of carb) add lettuce and tomato (carb) OR mayo (fat) DINNER Beef (protein & fat) baked potato/yam (carb) broccoli (carb) Chicken (protein & fat) rice (carb) any fresh vegetable (carb) Fish (protein & fat) salad (carb) steamed veggies (carb) salad dressing (fat) Don’t forget beans. Beans are a carb with protein. Make a pot of bean soup with veggies and some type of meat. Make a pot of chili with beef or turkey burger. Yogurts are great but try to buy the non-fat plain and add your own fresh or frozen fruit. The commercial ones have way too much sugar in them. TRY and combine protein, fat and carbs at every meal if you can. If you have to grab a piece of fruit on the way out the door, that is fine. Just make sure your next meal is balanced. If you like butter, have it but in small amounts or try the spray butters. NEVER say no to the foods you like/love. Have it, but MODERATION IS THE KEY…duh! Use olive oil in cooking and your salads but measure it out. A quick pour can equal a ¼ cup and that is waaaaaaay too much. 1 tablespoon is enough (14 grams of fat). Measure your peanut butter by the tablespoon too. I can eat a ¼ cup easy, can you? Everything in moderation. All of this BALANCE stuff is a lot to think about and takes time to put together. You will feel better, have more energy, and perform at full capacity during your fitness program (s). and the icing on the cake???????? You’ll look better too :) |
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