Week 2 Rules!
Each week's rules are cumulative, so the "no junk" rule from Week 1 will be applied until the end, as will each subsequent week's rule. Remember that this is a process. Treat it as though you're in school and the subject is your own body. Slow and steady wins the race. Eat small & Eat often! Eat every couple of hours while you're awake and try not to eat anything for about three hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced. Something like a 30% protein, 40% carbs & 30% fat ratio is good, though you don't need to worry too much about it. Just realize that you need a bit from each group. Eat based on what you'll be doing for the next few hours (if you're working out, eat a little more; sitting at a desk, eat a little less, you get the idea!) The three-hours-before-bed rule is most IMPORTANT! Especially for fats & carbs. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. Fat-burning mode = Good! Calorie-storing mode = Bad! This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat). Don't ruin your days good eating habits by pigging out at night!
Here's a good example for your daily meals:
Breakfast 7:30am - Shakeology (protein)
Snack 10:00am - Banana (fruit/carb)
Lunch 12:30pm - Kale & Spinach Salad w/Chicken & lemon vinaigrette dressing. Carrots & hummus. (veggie/carb, protein & fats)
Snack 3:30pm - Orange (fruit/carb)
Dinner 6:30pm - Grilled Salmon & Steamed broccoli (protein & veggie)
Snack 7:30pm (optional) - Handful of almonds (12 is a serving!)
Cheat Days! You still get 2 cheat days because I'm so nice!
Weekly Focus! Carbs are not the enemy! Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don't want a diet based on nothing but carbs, making the right carb choices will maximize your body's potential. Try to avoid white rice and flours. Read labels carefully and try to avoid ones that use the word "enriched," because this means these products have been stripped of their natural nutrients, over-processed and then fortified with a new random nutrient that no one can pronounce!
There is no doubt in my mind that you'll conquer Week 2! Keep your eye on the prize! You're just 6 weeks away from being a healthier & happier person. Imagine the impact you can make if you share this post with someone. You'll get healthy, they'll get healthy and share this post, and soon everyone around you will be healthier. Wow, you're awesome because you took the first steps and others followed your lead. Catch you next week when we talk about bringing some color into your life!
Your Friend in Fitness,
Brittany
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