NUTRITION TIPS FOR BOOSTING METABOLISM IN 2009

§         EAT BREAKFAST: Eat first thing in the morning to charge your metabolism A.S.A.P.

§         STAY LEVEL: Eat small frequent meals. Let no more than 3 hours go by between meals to ensure your glycogen levels don’t drop. This leads to fat storing and your body will start to utilize lean muscle as backup. Cravings will more likely be triggered at this time. Small regular meals promote higher metabolism.

§         PLAN MEALS: Planning what you are going to eat helps keep you focused on your nutritional requirements. It also reduces the chances you’ll eat quick, over-processed foods with few nutritional benefits.

§         MAKE/STORE BACKUP MEALS: When cooking healthy meals, make extra and keep this stored for times when you don’t have time to cook. Or find healthy recipes that can be prepared in 15 minutes. This will help you avoid less nutritional replacements (i.e. like ordering in!!!).

§         JOURNAL: Keep track of what you are eating and when. You might be surprised where hidden calories or triggers lie.

§         ALLOW “CHEAT” DAYS: Reward yourself for good behavior in a calculated manner. Constant denial of things you crave leads to greater chance of overall abandonment. Everything in moderation. “Cheat” on days that you are most active and not late at night.

§         REDUCE PORTION SIZE: Portion size in North America is out of control (as is obesity). Note the portion size on food labels and stick with that. A “deck of cards”, not a board game of meat is all you need!

§         EAT CLEAN: This term describes eating in a way that optimizes nutritional intake, minimizes overall fat intake and maximizes results. Approach this gradually and focus on health and feeling of well-being, rather than external results.

o        EATING CLEAN SUGGESTIONS:

§         Breakfast should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein, 1 dairy (optional)

§         A.M. Snack should include 1 serving complex carbohydrate, 1 simple carbohydrate, 1 protein

§         Lunch should include 1 serving of complex carbohydrate, 2 simple carbohydrates, 1 protein

§         P.M. Snack should include 1 serving of complex carbohydrate, 1 simple carbohydrate, 1 protein

o        Dinner should include 1 serving of complex carbohydrate, 2 simple carbohydrate, 1 protein

o        Not so late snack-only if needed-try to stay away from carbohydrates before bed

§         INGEST BEST FOODS

1. Complex Carbohydrates: Grains, high fiber and enriched products like couscous, oatmeal, cream of wheat, rice, sweet potatoes, potatoes, corn, peas, pumpernickel bread/bagel. Eat sparingly pastas as they are cause for water retention (when you do eat pasta eat it early in the day), as well eat sparingly bread products as they are generally high in fat.
2. Simple Carbohydrates: Vegetables/fruits – broccoli, spinach, beans, cauliflower, carrots, lima beans.  Fruits – apples, oranges, bananas (1/2 = 1 serving), peaches, pineapple, melon, strawberries etc
3. Protein: Meats, chicken, turkey, fish (tuna, salmon (heart smart), and other selections not fried or breaded). Nuts (sparingly as they are high in fat but generally do contain essential fatty acids) and legumes.
   4.             Dairy: Contains calcium but choose non-fat dairy as it is high in fat and cholesterol. Also supplement    your diet with calcium supplement. Yogurt, milk, cottage cheese. Low fat cheeses.
   5.             Essential Fatty Acids: The essential fats of which the proper quantities are not found in our diets. Fish oils, OMEGA 3,6,9  caplets etc. Good fat helps us break down bad fats.

To the best "you" that "you" can be in 2009

Andrea

Andrea Page is the founder of FITMOM INC a nationally recognized prenatal, postnatal and beyond fitness program that has served over 10,000 women during the childbearing years and beyond. FITMOM also hosts the sister site www.newmom101.com the online moms resource for FITMOM programming. January 1, 2009 visit our new online FITMOM digs at www.fitmomfitness.com.