"Eat more of..."

Benefits of fruit:

Good source of non-grain carbs, simple sugars (for post-workout food), fiber (keeps you fuller for longer), and vitamins.

Low in calories and sweet — great replacement for sugary desserts and snacks

*If you’re trying to lean out or lose body fat, be careful not to eat too much fruit. (Limit your fruit intake to 2-3 times day.)

It’s best to eat fresh, whole fruit (organic if possible). Be careful of some fruit products  or pre-made fruit meals. Products like canned fruit, fruit cocktail, dried fruit, smoothies, jams, fruit yogurts, etc. often have a lot of sugar and preservatives added to them.

Tips for buying/storing fruit:

Buy fruit in season; they’ll be cheaper

If there’s a particular fruit you like, buy it when it’s in season and freeze it.

Similarly, if there’s a great sale on fruit, you can buy a lot of it and then freeze it.

How to freeze fruits.

Getting more fruit in your diet:

Replace typical grain-carbs (bread, rice, pasta, etc.) with fruit in your meals instead. 

Make a smoothie! Blend almond/soy/skim milk, fresh fruit, and ice to create a clean and great tasting smoothie. No need to add more sugar. Add other ingredients such as non-fat greek yogurt (thickener and protein source), cinnamon, or vanilla to add flavor and texture (Try NY Time’s Banana Almond Smoothie—one of my favorites).

Replace snacks and juices with a piece of whole fruit instead.

Fruit acts as a great substitute for sugary ingredients: - Instead of eating fruit-flavored yogurts, add pureed fruit to non-fat greek yogurt. - Replace syrup with sliced fruit on your pancakes/waffles. (Google some recipes for clean-eating recipes for pancakes. There’s tons!)  

Mix fruit into your meals/recipes. You can put fruit in sandwiches, salads, oatmeal, cereal, etc. Examples: - Make a peanut butter (natural PB) and fruit sandwich on whole wheat bread. - Add bananas to your cold cereal. - Add sliced grapes to a chicken sandwich for extra dimension and great taste (if it sounds strange, don’t knock it till you try it!) - Add fruit to your protein shake (try MC Barao’s Banana Boat Protein Shake!)

Why you need omega-3:

They’re essential fatty acids that you need to get through your diet because your body can’t produce them. There are many different omega-3 fatty acids. The most crucial ones are EPA and DHA (found together only in fatty fish, like salmon, and algae).

Reduce inflammation (joint and heart health)

Reduce triglyceride blood fat levels

May help fight depression

Prenatal health - DHA is essential for neurological and visual development is babies

May help prevent Alzheimer’s and dementia

Read more about Omega-3 benefits and tips from WebMD.

Omega-3 Sources:

Salmon (try not to buy farm-raised, or those that are high in mercury, BPA, or other toxins)

Flaxseed - Regular flaxseeds can be incorporated, ground or whole, into just about anything (pancakes, oatmeal, smoothies, protein shakes, etc.) You can aso buy flaxseed oil. 

Sardines

Walnuts - Buy unsalted. Just grab a handful for a healthy and filling snack.

Oils - flaxseed (can put on salads), canola, and soybean.

Beans - kidney, pinto, and mungo.

Broccoli and cauliflower

Consult your doctor before you start taking an omega-3 supplement. Some can thin your blood too much and have other unforeseen side effects.

Strength training: I’ve been really wanting to make a post to encourage girls do lift or do more strength training versus cardio all the time. Cardio is great because it helps burn fat and calories. But it’s important to build up your muscles first so your body isn’t also burning the muscle for energy during cardio workouts. Having muscle alone requires more calories to maintain, so you’ll burn more energy just by being alive. If you build up muscle first, you’ll burn more unhealthy fat faster. Running alone can’t do this for you. You’ll build muscle if you run everyday, but you can build the same amount of muscle lifting heavy weights as you would running or lifting small weights (and doing many reps) over long periods of time.

Lifting weights (like heavy lifting) will NOT make you bulk up. I know I used to hear this all the time, but I never really believed it or wanted to do it. But girls do not have the hormones to bulk up and become “manly” as men do. The intensely “bulky” women you see are probably that way because they take extra supplements to become bigger…otherwise it’s just genetically impossible. It took real girls, real inspiration for me to realize that strength training is the most effective way to reach that toned, lean body many of us are after.

Real girls, Real Inspiration: The girls in the picture above are inspirations to me because they’re not just “skinny,” they’re fit and lean too. From left to right they are: MC Barao (check out her tumblr, Now Watch Me Work! She’s very sweet and answers questions), Savannah Rose Neveux (Check out her tumblr, Muffin Top-less), and Marisa Miller (great example of a model who’s not unreasonably thin, but fit and toned).

My experience: After six years of running (I used to do cross country for 4 years), I still gained a lot of weight (ie. body fat). I tried COUNTLESS times to to run and restrict my diet, but all that did was gain even more body fat, after I couldn’t keep up (it’s too hard to force your body into that kind of unhealthy lifestyle. It just naturally rebels), and let my muscle get used up for energy. My body fat proportion grew significantly while my muscles became weaker. It took me a while to say, “After all these years of trying restriction and cardio, nothing has changed. Obviously I’m not doing something right.” 

The biggest realizations I made were that 1. building and maintaining muscle and 2. eating CLEAN (I swear it’s not how much you eat, but rather what you eat) make the hugest differences. Not only will you lose body fat, but you’ll feel healthier—which is why it’s so much easier to stick to for a long time. This is the longest I’ve ever stuck to any kind of “diet” or weight loss strategy. Mainly because I feel great when I’m doing it. I’m also already seeing results after just a few weeks. I’m getting stronger, building visible muscle, and am less “squishy.” 

TL;DR - 1. EAT CLEAN 2. Lift weights/build muscle 2. Cardio AFTER you’ve built muscle = HEALTHY, LONG-LASTING LIFESTYLE :)

Why you need iron:

Needed to make oxygen-carrying blood cells. 

Lack of iron can lead to anemia. Anemia has side effects such as fatigue, shortness of breath, lower immunity, and abdominal pains.

There are 2 kinds of iron: Heme and Non-heme. Non-heme is not readily absorbed by the body and should be ingested with Vitamin C or a heme-source food. They should NOT be taken at the same time as high-calcium food, with tea or coffee, or high fiber (lowers absorption).

Heme Sources:

Liver (beef or chicken) - Chicken liver has the highest amount of iron at 12.8 g per serving!

Beef 

Clams

Oysters

Poultry (chicken, turkey)

Shrimp

Fish (tuna, salmon, cod, flounder)

Non-Heme Sources:

Vegetables: spinach, broccoli, kale

Dried Fruit: dates, raisins, apricots, 

Legumes: black beans, kidney beans, soy beans, lentils, navy beans

Oatmeal

Bagels

Bread

Rice

Tofu

Molasses

Information from McKinley Health Center. It has a list of iron sources and the amount of iron per serving. 

Why water is AWESOME:

ZERO calories!

Inexpensive (don’t waste money buying sugary drinks like soda and juice)

Helps your body remove toxins

Speeds up metabolism and helps digestion

Helps with weight loss

Keeps your skin looking great by hydrating it and preventing pimples (I swear after one day of keeping consistently hydrated, my skin looked so much better!)

So many more! 

How to get more water into your diet:

We get a lot of water simply by the foods we eat every day (but don’t rely on food for your main source of water)

Oftentimes we mistake thirst for hunger. Drink a glass before and after each meal.

Carry around a water bottle with you everywhere. I prefer a 16-24 oz bottle with a screw-top lid, so it’s not too heavy and won’t spill in my bag.

Make it a goal to drink a certain amount every day (eg. 8 glasses, or 2-3 water bottles, 50-60 oz, etc.)

Replace soda, juice, and other flavored drinks with plain water. Start healthy habits: make it a point to only drink water. 

If you get tired of water, try drinking tea. (Drink it cold if you don’t like hot drinks.)

*Don’t force yourself to drink when you’re not thirsty! That’s not effective and you’ll just feel sick and possibly put yourself at risk for water poisoning (only for extreme water intake, but it’s still possible).

With the new year, I know everyone is on the fast track to eating healthier, exercising, losing weight, etc. including myself!

I find it hard to stick to healthy eating, especially when I’m in a rush. Having quick and easy healthy snacks really helps to keep me satisfied and nourished until my next meal. Sometimes it helps to just keep snacks on hand in case you get hungry (an “emergency meal”), otherwise you might experience a blood pressure drop, feel nervous, and overeat at your next meal. 

Here are some healthy snack ideas!:

Fresh Foods (snacks that need refrigeration or should be eaten fresh)

baby carrots

celery and cheese

easy-to-eat fruit with skin like: apples, bananas, peaches, pears

no-mess fruits like: grapes, blueberries

frozen fruit (peeled and chopped bananas or grapes are great frozen)

cheese (cut your own slices, string cheese sticks, or mini-wheels)

boiled eggs

edamame (high in protein)

Drinks (pour into a bottle or thermos and you’re ready to go!)

smoothies (you can freeze chopped fruit for a quick blend and add leafy veggies for fiber and added nutrients)

milk (I personally like a small cup of 2% to hold me over between dinner and bedtime)

fresh fruit juice

tea/water (sometimes when you’re hungry you’re actually just thirsty! Check out my "Why Water is AWESOME" post :) )

Dry Foods

nuts (almonds, cashews, pistachio, etc)

seeds

dry fruit (try to limit because it has a lot of sugar!)

rice cakes/crackers

dried seaweed

kale/spinach/sweet potato chips

popcorn

Try not to over-do it on the carbs—but as with everything else, moderation is key :)

Why you need fiber:

Promotes healthy bowel movements; prevents and relieves constipation

Good for your heart: lowers cholesterol, blood pressure, and inflammation (soluable fibers such as oats, beans, some fruits, and flax seed)

Helps with weight loss by making you feel fuller for longer

Sources of Fiber

Beans - Make 3 bean salad, bean puree soups, or add cooked beans to anything (salads, as a side on meals, etc). They taste like potatoes. Try Gracious Pantry’s black bean soup recipe.

Whole grains - replace white bread and regular pasta with whole grain versions.

Brown rice - replace white rice with brown rice.

Popcorn - cut back on the butter and salt!

Nuts - Plain roasted almonds or walnuts are great for late night snacks—or any snacks in general! 

Potato skins - It’s the skins that are full of fiber!

Berries - check out my post on fruits.

Bran Cereal - replace sugary cereals with bran cereal.

Oatmeal - oatmeal is delicious with a little bit of brown sugar and low-fat milk. It’s really best eaten plain though. You can use it as a substitute in savory meals as well! Use it to replace rice, bread, etc!

Vegetables - see my post on veggies

(Sources: Mayoclinic and WebMD)

Why water is AWESOME:

ZERO calories!

Inexpensive (don’t waste money buying sugary drinks like soda and juice)

Helps your body remove toxins

Speeds up metabolism and helps digestion

Helps with weight loss

Keeps your skin looking great by hydrating it and preventing pimples (I swear after one day of keeping consistently hydrated, my skin looked so much better!)

So many more! 

How to get more water into your diet:

We get a lot of water simply by the foods we eat every day (but don’t rely on food for your main source of water)

Oftentimes we mistake thirst for hunger. Drink a glass before and after each meal.

Carry around a water bottle with you everywhere. I prefer a 16-24 oz bottle with a screw-top lid, so it’s not too heavy and won’t spill in my bag.

Make it a goal to drink a certain amount every day (eg. 8 glasses, or 2-3 water bottles, 50-60 oz, etc.)

Replace soda, juice, and other flavored drinks with plain water. Start healthy habits: make it a point to only drink water. 

If you get tired of water, try drinking tea. (Drink it cold if you don’t like hot drinks.)

*Don’t force yourself to drink when you’re not thirsty! That’s not effective and you’ll just feel sick and possibly put yourself at risk for water poisoning (only for extreme water intake, but it’s still possible).

Benefits of fruit:

Good source of non-grain carbs, simple sugars (for post-workout food), fiber (keeps you fuller for longer), and vitamins.

Low in calories and sweet — great replacement for sugary desserts and snacks

*If you’re trying to lean out or lose body fat, be careful not to eat too much fruit. (Limit your fruit intake to 2-3 times day.)

It’s best to eat fresh, whole fruit (organic if possible). Be careful of some fruit products  or pre-made fruit meals. Products like canned fruit, fruit cocktail, dried fruit, smoothies, jams, fruit yogurts, etc. often have a lot of sugar and preservatives added to them.

Tips for buying/storing fruit:

Buy fruit in season; they’ll be cheaper

If there’s a particular fruit you like, buy it when it’s in season and freeze it.

Similarly, if there’s a great sale on fruit, you can buy a lot of it and then freeze it.

How to freeze fruits.

Getting more fruit in your diet:

Replace typical grain-carbs (bread, rice, pasta, etc.) with fruit in your meals instead. 

Make a smoothie! Blend almond/soy/skim milk, fresh fruit, and ice to create a clean and great tasting smoothie. No need to add more sugar. Add other ingredients such as non-fat greek yogurt (thickener and protein source), cinnamon, or vanilla to add flavor and texture (Try NY Time’s Banana Almond Smoothie—one of my favorites).

Replace snacks and juices with a piece of whole fruit instead.

Fruit acts as a great substitute for sugary ingredients: - Instead of eating fruit-flavored yogurts, add pureed fruit to non-fat greek yogurt. - Replace syrup with sliced fruit on your pancakes/waffles. (Google some recipes for clean-eating recipes for pancakes. There’s tons!)  

Mix fruit into your meals/recipes. You can put fruit in sandwiches, salads, oatmeal, cereal, etc. Examples: - Make a peanut butter (natural PB) and fruit sandwich on whole wheat bread. - Add bananas to your cold cereal. - Add sliced grapes to a chicken sandwich for extra dimension and great taste (if it sounds strange, don’t knock it till you try it!) - Add fruit to your protein shake (try MC Barao’s Banana Boat Protein Shake!)