I figured since it's Monday and a new week, we should focus on our nutrition. There are foods that you should be eating to help aid in achieving a healthier, possibly skinnier you.
1. First and foremost is WATER! Water helps to cleanse your body, acts as a hunger suppressant.
*Tip: Buy huge water bottles and take them with you every where you go.
Fiber that comes in the form of complex carbohydrates helps to keep you full, give you energy, and regulate your system.
*Tip: Aim for 25 grams of fiber a day if you are a woman, and 38 grams if you are a man.
Black coffee and/or Green tea is shown to boost your metabolism, gives you energy, and improves your concentration. Rachel and I both prefer tea, but if you like coffee than drink it black.
*Tip: Drink coffee or tea 45 minutes before your workout to help you focus and to get an energy boost.
Lean protein found in fish, poultry, bison and egg whites helps to keep you full longer, and stabilizes your blood sugar.
*Tip: Eat a lean protein with every meal and snack to help keep you full.
Spices that contain capsaicin have thermogenic properties that increase your heart rate and heat up your body. Some spices/peppers that you can use are Jalapenos, Habaneros, and Cayenne. Studies show that you burn a significant amount of calories when you eat spicy foods.
*Tip: Add a spicy, fresh salsa to your lean protein dish. Not only will it look pretty, but it will taste delicious.
Onions and Garlic are natural diuretics. Mustard oil which is found in garlic encourages muscle contractions that help you to lose fat and eliminate it. Garlic is also an anti-cancer food, regulates blood pressure, and strengthens your immune system...amazing! Onions contain certain minerals that break down fat, while also increasing your metabolism. They also are used to treat bacterial infections, coughs, asthma, and cancer prevention.
*Tip: Add fresh garlic to salads, chicken dishes, etc. Onions are great caramelized and added to omelets.
Healthy fats help you burn fat! Omega- 3's, flaxseeds, salmon, olive oil, canola oil, cashews, hazelnuts, and peanuts help reduce blood pressure, triglycerides, reduce cholesterol and help to control diabetes.
Tip: Make your own salad dressings using a good quality olive oil...Look for this recipe on Wednesday.
Asparagus contains asparagines, which is an alkaloid that helps to stimulate the kidneys, and breaks down fat.
Tip: Grill asparagus for a quick and healthy side dish.
Cabbage is a natural diuretic. It contains iodine and sulfur which helps to cleanse your stomach and intestines, and breaks up fat.
Tip: Add cabbage to your favorite soup.
Yogurt that is low in sugar and high in probiotics (like a Greek Yogurt) are so important for your digestive tract. Probiotics not only help your immune system, but also help to cleanse your body and boost your metabolism.
Tip: Find a Greek yogurt with 8 grams of sugar or less, and add fresh berries for breakfast.
PLF Daily Tip: Try to incorporate these foods into your diet to give your metabolism a surge.