Bring Some Color into Your Life!

Week 3 already of our healthy lifestyle change, can you believe it?  This week we are introducing some color into your life.  Take a look at your closet...what's the primary color you see?  For most, it's Black.  Why not add some reds, greens, purples & one of my favorites orange into that picture!  Of course you'll want to wear many colors when you start seeing your body changing with this lifestyle change! 

Week 3 Rules!  Of course the previous rules still apply.  This week I want you to try to Eat some colorful, Low-Density Foods at every Meal.  These are foods that take up a lot of space without a lot of calories.  Veggies are the most obvious example.  You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories.  By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size.  Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts.  So beware of Salad dressings and other things you add to salads and veggies.  Only add enough for flavor; don't fill up on them.  When it comes to live foods, the richer the colors, the fresher the products tend to be.  Try to eat a variety of colors in your diet.  This simple-yet-random-feeling act will help ensure that you're covering all your nutrient bases.  

Cheat Days!  Only 1 this week.  So make it count!

Weekly Focus!  Make sure you incorporate some protein at every meal.  This becomes even more important as you eat more low-density food, because protein tends to be high-density.  Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive.  Try to get some protein - meat, legumes, nuts, or seeds each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue.  Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme here?)  Reading labels is a simple way to learn how to estimate your protein intake.  You'll notice natural foods don't have labels but once your diet is comprised mostly of these you'll no longer need them.  

Not sure you're getting all the essential nutrients your body needs?  Why not give Shakeology a try!?  It's packed full of all the essential nutrients your body craves, and will help you make sure you're incorporating Low-Density Foods & Protein into your Diet!  I'll gladly send you a sample of one of the 6 delicious flavors to try.  

Still craving those salty chips?  Why not try these Zucchini Chips instead?!  They will satisfy your need for the crunch, but are way better for you!  

Ingredients:

• 1/4 cup dry breadcrumbs
• 1/4 cup (1 ounce) grated fresh Parmesan cheese $
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons fat-free milk
• 2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small) 
• Cooking spray
  
  Preparation:Preheat oven to 425°.
  Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Next week we take a look at how staying at home for a weekly dinner will greatly help you achieve your health goals!

Your Friend in Fitness,
Brittany