Train yourself to view food as fuel.  Your body is a machine!! You would not stuff garbage in your car’s gas tank and expect it to run like a champ.  Your body is the same way.  If you are not eating to fuel your body, it is no wonder you are tired and bloated all of the time!  Avoid empty calories such as chips, candy, soda, alcohol and other processed foods.  Aim to eat between 4-6 small meals per day as it controls hunger, keeps your blood sugar levels steady throughout the day, and increases energy levels.  Most importantly, EAT BALANCED meals.  Your meals should contain a balance of protein, healthy carbohydrates, and “good” fats.  Any diet depriving you of carbohydrates is setting you up for failure.  Your body needs carbs to function.  Just eat the right kinds in moderation to fuel your activities throughout the day. 

Here is a sample grocery list to get you started:

Healthy Carbs:

• Spinach
• Kale
• Green Beans
• Asparagus 
• Carrots
• Broccoli
• Zucchini
• Legumes and beans
• Sweet Potato
• Quinoa
• Brown Rice(Avoid white rice)
• Multi-grain bread
• Oats, Oatmeal (Plain/Natural/Quick Oats, no additives and low in sugar)
• Fruits (apples, grapefruit, Cherries, etc. are lower in sugar)

“Good” Fats:

• Monounsaturated- olive oil, peanut oil, canola oil, avocados, peanuts, almonds, pistachios.
• Polyunsaturated- Vegetable oils, soy, salmon, mackerel, herring, flaxseeds, most nuts and seeds.
• Saturated Fats- (in moderation with balanced diet) meat, poultry, coconut oil, whole milk, cheese, eggs.

Protein:

• Fish
• Chicken
• Turkey
• Shrimp and Shellfish
• Eggs (Whole or Egg Whites for less calories & cholesterol) 
• Lean cuts of Beef

Water: Drink More of It!

Most people are dehydrated and do not even know it.  Adequate water intake is vital because the human body is made up of 60% water.  Sedentary men should consume approximately 13 cups of water throughout the day.  Women should consume at least 9 cups of water throughout the day.  And, if you are interested in losing weight, studies have shown that you should consume an additional 8 ounces of water for every 25 pounds you carry above the ideal weight.  If you live in hot climates or engage in vigorous physical activity, then you should be drinking more than the suggested amount.  Give yourself a few weeks of proper hydration and you will notice that you will be less bloated, your natural thirst will return, the nutrients you are consuming will be properly distributed throughout your body, and your metabolism will improve. Call today for a FREE Consultation.