Speaking of nutrition, there is so much out there on this subject that it can become very overwhelming. I am going to share what I have learned over these last few years and hopefully it will help you as much as it has helped me!
Plan your meals for the week...that way there is no reason to eat unhealthy foods!
The proper portions should be the size of your fist...yes, I know that is like an appetizer to most, including me! Or to make things easier, you could get the 21 Day Fix which comes with containers so it is all done for you. No guessing and amazing recipes and workouts!
Choose foods in the supermarket that are in the periphery...you know the vegetables, fruits and meats (organic is best, non-GMO is the next best) the more into the isles you go the less healthy the food gets!
Have foods ready in containers to eat in the refrigerator...that way you can just grab it to snack on. An example would be cut up fresh strawberries and have them in the container all ready to eat.
Eat every 3-4 hours that way you can maintain your blood/glucose levels otherwise you send them in huge spikes which is not good in the long run! When you don't eat over long periods of time your body goes in to starvation mode and you actually hold on to fat instead of loosing it!
If first 5 ingredients contain any of the following, you should avoid the food if you can: high fructose corn syrup, trans fats, sugar, partially hydrogenated oil, and anything enriched like flour!
Drink one half your body weight in ounces per day. Spread it out in between your meals. If you workout then you need more!
Avoid wheat, gluten, dairy, soy and sugar substitutes!! If you must use sweetener try coconut sugar your body can digest it where as the substitutes your body can not digest it properly!
Speaking of Soy, here is some interesting facts about it. I no longer use Soy.
All of soy is genetically modified. It is naturally loaded with trypsin inhibitors. Trypsin is an important digestive enzyme that allows you to consume properly and digest protein (seems a bit ironic, when you consider most consume soy for the protein). Consuming non-fermented soy actually decreases the breaking down of protein for your body to use. Goitrogen, also a substance in soy, impairs your thyroid function. Individuals with low thyroid function are prone to heart disease.
Researches link soy to a number of other illnesses and symptoms including fatigue, fertility, reproductive problems, Alzheimer’s, and other mental problems. Soy inhibits our bodies from absorbing calcium, protein, magnesium, zinc and iron because of the high phytic acids in it. The long fermentation process found in tempeh, miso, and nato help neutralized the natural toxins found in soy.
Isoflavones often mimic estrogen. This means that soy products are used and act as a hormonal drug (therefore, the FDA’s maximum safe amount recommendation is never topping 25 milligrams in any one day). Over consumption of soy can potentially trigger a thyroid condition. Soy foods can worsen an existing thyroid problem. In both cases, the symptoms such as fatigue, weight gain, and depression or moodiness are often overlooked and hard to diagnose.
Avoid: Soy infant formula, soymilk, soy oil, hydrolyzed soy protein, hydrolyzed vegetable protein, soy flour, soy lecithin, textured vegetable protein, and soy protein isolate (most soy products are heavily doused with pesticides, acid washed, high levels of iron and msg).
Many milks and tofu-based ice creams are from SPI (soy protein isolates). SPI is a cheap way from companies to add protein to food to make them seem healthful. SPI is actually the left over by-product of creating soy oil so instead of throwing it away, it gets added to processed foods to add protein. In order to extract the protein and reduce the enzyme inhibitors, manufacturers treat it with a high temperature chemical process. Toxins and carcinogens are created during this process.
Fermented organic soy (only in moderation) is okay: tempeh, miso, nato. If choosing soy, do so in moderation because the verdict is still out on the benefits over the possible disadvantages. In addition, increase the amount of vitamin D, E, K and B12 for normal healthy and growth (when consuming soy).
To your health!!