One of the biggest barriers for our clients is the planning and preparation of meals. I have included some information that will be helpful IF applied into your daily preparation and consumption.
1- Plan your day one day in advance. Yes this takes a little bit of time initially but it will save you a ton of time in the long run and it will help you avoid fast foods and highly processed food as a result of being pressed for time.
2- Remember to include a veggie in your meal at least 3-4 times per day. I know most of you are whining at this point but please know that his will help you more than you know. Veggies help to stabilize blood sugar and insulin levels which in turn curb your appetite and discourage overeating.
3- Remember Balance: This means that you should stick to a ratio of approximately 50% carbohydrates, 30% Protein, and 20% Fat. This can vary depending on your needs but this is a good starting point for most people. For example a chicken and rice dish should be composed of around 50% rice, 30% chicken, and the fat will follow around 10-20%.
4- Remember Fruit! You should include around 2-3 pieced of fruit in your diet daily.
5- Remember the glycemic index! Before planning a meal you should know what foods you are using and what their respective glycemic index is. You want to stay within the medium to low range. There are some healthy high GI foods but they should be balanced with a lower GI food such as veggies. For example if you choose to have a small potatoe (high glycemic) you should balance that with a lower glycemic index carb such as a salad with low-fat dressing. For more information on this topic please consult the book, The New Glucose Revolution The Authoritative Guide to THE GYLCEMIC INDEX-the Dietary Solution for Lifelong Health
6- Remember to eat frequently. This means every 2-3 hours without exception. This will help to jump start your metabolism and keep it in high gear. If you choose to ignore this principle I wish you good luck in your failure…I say that in the most affectionate terms possible.
7- Remember Creativity: This is hugely important to prevent burn-out. I recommend the book The Eat Clean Diet by Tosca Reno. This book is filled with recipe’s that are nutritious and taste good (yes that is possible!)
8- Be consistent: I know that you have heard this one before but I will continue to beat this drum until ALL of you are disciples of this concept…for if you are not you will never make long term progress with your goal of lifestyle change.
Well my friends, I appreciate all of you and I really hope that you will apply these principles into your nutritional routines…they will help you immensely. Life is Good!