Tips for Health and Weight Loss
· Read Labels (Look at the serving size)
· Plan your meals ahead of time.
· Skipping meals can make your body go into a fat storing starvation mode.
· Don’t confuse thirst with hunger, drink a glass of water when you feel hungry and see if cravings go away.
· Choose Whole Wheat options
· Stay away from High Fructose Corn Syrup or anything with more than 4 grams of sugar.
· Eat a Apple before your meal it will make you full faster
· Calories from fat should only make up about 20% of caloric intake daily (35% is considered too high)
Foods loaded with Healthy fats:
- Nuts (Almonds, pecans, cashews) Handful is a good snack
- Avocado
- Olive Oil
- All natural Peanut Butter (all natural does not have High Fructose Corn Syrup)
- Fatty Fish (salmon, tuna, trout, sardines, herring)
Sources of Saturated Fats
|
Healthier Options
|
Butter
|
Olive oil
|
Cheese
|
Low-fat or reduced-fat cheese
|
Red meat
|
White meat chicken or turkey
|
Cream
|
Low-fat milk or fat-free creamer
|
Eggs
|
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
|
Whole milk
|
Skim or 1% milk
|
Sour cream
|
Plain Greek yogurt, non-fat yogurt
|
**Foods to Boost Your Metabolism
· Harissa (spice blend) mix of: hot chilies, garlic, cumin, coriander.
· Grapefruit (helps breakdown protein faster, helps break down fat)
· Jalapenos (cut out seeds to reduce spice)
· Sardines (High protein and essential fatty acids= lower belly fat)
