When you read this Blog post please keep in mind that this is not an exact way to eat for everyone, some people need a specific diet plan to follow based on their body and goals, or their inability to read signals from their brain regarding being full enough from eating (dehydration and hunger often get confused with most people). I am publishing this to show you that eating for health and fitness does not have to be difficult or stressful or time consuming. Part of the personal training services that I offer will cover this in extreme detail.
This one is pretty obvious, but when you go out for dinner or cook meals at your house it is easy to overdo it. Remember, you are eating food and exercising because you want to lead a better lifestyle, look better, feel better, and generally be awesome in all facets of life. Stop filling your plate with food and start thinking about how much volume you consume per sitting. You should be eating food portion sizes that are around the size of 2 fists held together side by side on a plate, which includes the protein, carbs, fats, veggies, etc all together.
You want to get the majority of your calories and energy from clean foods that are slow burning complex carbohydrates, vegetables, fruits, healthy fats, and animal/plant based proteins on top of the vitamins and supplements you will take. More people spend time thinking about where to get their oil changed or new tires for their car, than they do thinking about this concept. Generally speaking if it comes from the earth, grows, or is alive at one point, it is healthy to eat. Things that come in cans, boxes, packaging, and have funny names, brands, and characters on the box are generally not worth eating. Case in point, you buy a box of healthy breakfast cereal for $12 at your local super market. Bad idea. If you had read the ingredients list you would have noticed that 85% of the contents of the cereal in the box is made up of rice powder or similar, so you just paid an equivalent of $50 for a kilo of rice essentially. READ THE INGREDIENTS LIST or just buy things that grow or have existed and breathed before.
Eating Order Priority:
When you sit down to enjoy a nice well portioned plate of quinoa, avocado, and a chicken breast, always start with eating the protein and healthy fats first, and then go into eating of the complex carbohydrates. As if you become full and feel like you dont need any more food, the priority items would have been eaten first, while you can leave the left over quinoa on your plate and put it back in the fridge for a future meal.
Navigating the Grocery Store:
Avoid the center isles at the grocery store, and point of sale items. Stick to the walls of the store, and follow around from the produce, to the nuts, to the meats, and grains and then walk to the cash register at checkout, pay and leave. Almost all grocery stores around the world are setup with the same layout to confuse you and make you walk up and down the isles reading savings, deals, discounts, super special marketing. You do not need 95% of the food from those isles in your body, so save your money and time and follow this simple advice.
In closing, these and many other simple mind alterations in how you approach the food that you eat, can and will be taught to you as part of the personal training that we do together. Generally speaking I can outline an eating plan for you that will only cost around $100-$150 per week and include more than enough of the quality food items you will need for your fitness and lifestyle training. Getting in shape, being healthy, eating clean and loving your body is much more cost effective than you may realize, which is why working with me is key to your success over the short and long term!