YOUR GUIDE TO
INDULGE THE RIGHT WAY
By: Jeanna Parsons/Mobile Fitness Solutions
The Quick & Easy Way To Combat Fat!
Let's face it – when it comes to eating healthy, we are fighting a battle. At every corner there is temptation. Eating foods that are high in saturated fat and sugar are so easily accessible. The rate of obesity is skyrocketing! That's the bad news. Now for the good news: Eating healthy takes knowing what you are up against and having a good plan! Changing your eating habits takes a little time and preparation, but can easily be done.
First, you have to tell yourself that you refuse to give in to the lure of greasy, high fat foods and sugary sweets that are found anywhere from the grocery store to the movie rental place.
Secondly, is a conscious decision on your part to become aware that gettin fat is easy and taking it off is much more difficult.
Thirdly, your plan to combat your enemy. You should begin with reading the food labels on your all of your favorite foods. Your aim is to try to eat foods that have 30 calories or less from fat. Include a lot of high fiber foods like fruits, vegetables and whole grains to keep you feeling full and blood sugar levels in check. You want to have a balanced diet. Be sure to include lean proteins such as chicken breast, fish, lean red meat and egg whites. Beans and soy products are also a great source of lean protein.
Let us not forget that the body does need some degree of fats as well. Choose fats that are high in polyunsaturated or monounsaturated fats versus the artery–clogging saturated fats. It is also important to be wary of foods that contain partially hydrogenated oils. This ingredient is the very dangerous trans fat that is the main culprit for clogging of the heart's arteries. Keep eating out at a minimum. However, it is possible to eat out and still eat healthy. In recent years, the fast food industry has heard our cries for healthier eating options. At fast food restaurants opt for a salad, a baked potato with chili, or a grilled chicken sandwich (hold the mayo, please!) All salad dressings or sauces should always be ordered on the side, this way you control how much goes on your food and not the restaurant. Remember: A little goes a long way. Try using a teaspoon of dressing or sauce to really cut calories and fat. When going to a nice restaurant choose grilled or poached foods rather than deep–fried or breaded. Choose sauces that have a wine, broth or tomato base versus the cream or butter base. If you must indulge on the bread basket prior to your dinner arriving, only allow yourself one piece, but avoiding the bread basket is your best bet. If your entree comes with fries, ask your server if you can have a garden salad instead. Restaurants are very accommodating to these types of requests. Portion size is also a real problem. Chewing your food slower will allow your brain to signal to your stomach that it is full. You can also get more bang for your buck if you ask your server for a to–go box or share your oversized entree with a friend.
Cooking at home is an even better option. Switch out shortening for heart healthy olive oil and non–stick butter flavored cooking spray. Grill, broil, bake or poach your food. Steam your vegetables. Cooking a healthy meal at home is easy. Most meals can be done in 30 minutes or less! Baking or broiling a piece of fish can take as little as 10 minutes. Make yourself a big salad and steam some veggies and dinner is served. You know how much oil, butter or so forth has gone into your food. That can give you a definite piece of mind when you are trying to improve your eating habits or lose weight. A good rule of thumb is eating 5–6 small meals every couple of hours. That way you do not find yourself starving and headed for the first thing you can get your hands on. That will sabotage any well laid–out healthy eating plan. Limit high sugar juices and sodas. These drinks are full of sugar and calories. Instead, take with you a bottle of water everywhere you go to quench your thirst. You should aim to drink at least two liters of water per day, or three liters if you live in a hot climate like I do. Water will keep you feeling full in between meals and helps speed up the metabolism. Not to mention the wonderful things it does for your skin! Limit the amount of caffeinated drinks you consume, as well. These drinks can dehydrate you. In fact, for every cup of caffeinated drink you have you should be having an additional eight ounces of water to replenish your body. Excessive caffeinated drinks are also known to promote cellulite and wrinkles on your face. I do not know a woman who likes either of those dreadful things!
You should round out your healthy eating lifestyle with a multivitamin. Even those of us who consciously try to eat healthy miss out on important vitamins and minerals. Taking a multivitamin will provide your body with essential nutrients that wonderfully compliment your healthy eating lifestyle. Taking the time to educate yourself on healthy eating will reap excellent benefits. You will look and feel better in no time. Include some kind of physical activity every day, in addition to your new healthy eating habits. You will find a leaner, stronger, more vibrant person looking back at you!
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