GOT A PLAN?
It's Monday, are you prepared and have your nutrition plan ready for the week? Having a plan, for most of us, is important to stay on the right track to eating healthy, at the right time, and getting the right combinations of macro nutrients.
Make the time and leave the excuses. Write down your plan first and take it step by step for what you will purchase and prepare for the upcoming week. When at the store, purchase vegetables & protein first. Think about how can you pair up the macro nutrients and micro nutrients to get all amino acids necessary in a meal? A meal such as a 4oz baked or grilled salmon patty with 1/2 sweet potato gives you amazing nutrients (especially the minerals that processed foods lack) along with high fiber, all essential amino acids to help aid in protein synthesis after an intense workout, omega-3 fatty acids and lots of other vitamins. Or, what about 4 oz skinless chicken breast vegetable salad. Think outside the box of just buying iceberg lettuce and choose from romaine, mustard greens, Swiss chard,spinach, leaf lettuce, red-tip lettuce, endive, or arugula. The more variety of lettuce you mix together the more likely will will get an abundant amount of vitamins. Add some color, think reds: radishes, sliced Roma tomatoes, red peppers, radicchio, red cabbage, or think orange: sliced carrots, papaya, orange peppers, mandarin oranges...again, the more the variety, the higher nutritional value of a salad.
Have prepared other high protein sources. Black beans for wraps, boiled eggs to top off salads, Individual Oikos Greek Yogurt cups, sunflower & pumpkin seeds for quick snacks.
Smoothie/Protein Shake ingredients: Almond Milk, Coconut Milk, Silk, Soy Milk, or Skim Milk. Plain nonfat yogurt, frozen fruit, Kale & spinach.
Lastly: do you have on hand low-fat snack crackers, granola, whole-wheat tortillas and wraps, high fiber Kashi, and a few energy bars for post workout, and hummus for occasional snacking.
Use plastic baggies or containers to help with counting out portions so that you do not go above what a serving size is of whole wheat crackers, seeds, nuts, dried fruits, etc
Taking the time to plan & prepare is a useful behavior modification tool everyone can follow. Understanding what a suggested serving size is by reading the labels and what a potion is for YOU according to your caloric intake for the day will help with weight management, weight loss, or weight maintenance and also at the same time feed the body with the "good" calories.
It takes some time & work, but if you have set a goal for yourself, you must also have a plan to eat right.
Make the time and leave the excuses. Write down your plan first and take it step by step for what you will purchase and prepare for the upcoming week. When at the store, purchase vegetables & protein first. Think about how can you pair up the macro nutrients and micro nutrients to get all amino acids necessary in a meal? A meal such as a 4oz baked or grilled salmon patty with 1/2 sweet potato gives you amazing nutrients (especially the minerals that processed foods lack) along with high fiber, all essential amino acids to help aid in protein synthesis after an intense workout, omega-3 fatty acids and lots of other vitamins. Or, what about 4 oz skinless chicken breast vegetable salad. Think outside the box of just buying iceberg lettuce and choose from romaine, mustard greens, Swiss chard,spinach, leaf lettuce, red-tip lettuce, endive, or arugula. The more variety of lettuce you mix together the more likely will will get an abundant amount of vitamins. Add some color, think reds: radishes, sliced Roma tomatoes, red peppers, radicchio, red cabbage, or think orange: sliced carrots, papaya, orange peppers, mandarin oranges...again, the more the variety, the higher nutritional value of a salad.
Have prepared other high protein sources. Black beans for wraps, boiled eggs to top off salads, Individual Oikos Greek Yogurt cups, sunflower & pumpkin seeds for quick snacks.
Smoothie/Protein Shake ingredients: Almond Milk, Coconut Milk, Silk, Soy Milk, or Skim Milk. Plain nonfat yogurt, frozen fruit, Kale & spinach.
Lastly: do you have on hand low-fat snack crackers, granola, whole-wheat tortillas and wraps, high fiber Kashi, and a few energy bars for post workout, and hummus for occasional snacking.
Use plastic baggies or containers to help with counting out portions so that you do not go above what a serving size is of whole wheat crackers, seeds, nuts, dried fruits, etc
Taking the time to plan & prepare is a useful behavior modification tool everyone can follow. Understanding what a suggested serving size is by reading the labels and what a potion is for YOU according to your caloric intake for the day will help with weight management, weight loss, or weight maintenance and also at the same time feed the body with the "good" calories.
It takes some time & work, but if you have set a goal for yourself, you must also have a plan to eat right.
Comments
Post a Comment