The answer is: whole food, barely anything in a package... lots of fruits, veggies, whole grains, and lean meats.
I DID NOT INVENT 'EATING WELL' (though I would love to take credit for it)...which is often why I refer to my chosen 'diet' as the 'No $h!7 Diet'. I call it this because I know YOU KNOW exactly what you should be eating. You don't need a Doctorate to tell you to put the Dorritos down and pick the celery up! Am I right?
What you do need is discipline, the desire to become a healthier, fitter, more awesome version of your current self and a little bit of education.
BUT Let us not forget ACCOUNTABILITY! I think the Nutrition aspect of your plan needs the guidance and accountability MORE then the workout piece. I think the 'Work-Out' piece is easier because you go, you work hard and sweat for an hour and you're DONE. But eating... well that takes a little more time, energy and planning now doesn't it?
It took me a while to really 'figure out how to live it', ENJOY doing it and making it a life-long habit. In my case 'Rome was not built in a day' (and neither were my abs). But I stayed persistent with my diet, consistent with my workouts and eventually succeeded in shaping my ideal body. I believe whole-heartedly that you can to if you GO FOR IT!
So how do you start eating this 'No $h!7 Diet'? Where to even begin...? Well in order to make a food plan that will work for you, you need to 1) know where you are starting from and B) form a relationship with your food! I believe the best way to do this is to start a food journal! Ever heard: "You can lead a horse to water but you can't make it drink." Well I say: "You can give a client the best possible nutrition plan for them but you can't make them follow it!" They must realize where they are starting from in order to comprehend WHY and HOW they must change their idea of what 'food' is. When a new client starts out with me the first thing we do together is start a food journal (for an undetermined length of time). Their only objective is to be as detailed and honest as possible and to follow my format! I am becoming decreasingly surprised when a client tells me they currently 'eat pretty healthy' or low cal, only to find out most of their meals are eaten out, not prepared by themselves or a family member and are loaded with calories, fat, and sodium. At restaurants we are rarely safe. Even words we associate with being healthy can trick us into making bad choices we think are good for us. Case in point - I love the 'Grilled Vegetable Salad' at CPK but a full size portion with the dressing plus adding in chicken or salmon, can make that one little salad, WITH THE WORD 'VEGATABLE' IN THE FREAKEN' TITLE, make up all the calories I should have in over half of my day!!! Ridonkulous!
I'm including this for you now so that you may start your own food journal and BEGIN your new improved relationship with food and your body. You must come to terms with how you feed yourself first in order to make any changes that will STICK. Challenge yourself. Commit to logging your food for 1 week straight; This will at least be enough time to see when and how you are eating (and/or snacking) a little too much, not enough, or just the right things! This will be especially helpful for those of you who workout, eat relatively healthy but are still not getting that last ten pounds off or what-not... your nutrition could be to blame. You must acknowledge every crumb! When I first did this years ago I realized I was eating perfectly during the day but once the sun went down I became "Queen-of-all Snackers"! Just from 'becoming mindful' of this fact I was able to make tweaks during my 'daylight' diet so that I wouldn't be so ravenous once night came!
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Let’s get started! Here is the 'basic' format that I use...
Date
Meal #1: Time Portion size
Enter Food Here. (1 item = 1
line)
Enter Food Here. (1 item = 1
line)
Enter Food Here. (1 item = 1
line) etc.
Snack #1: Time Portion size
Enter Food Here. (1 item = 1
line)
Enter Food Here. (1 item = 1
line)
Enter Food Here. (1 item = 1
line) etc.
Continue on down the page… Meal#1 - all the way to Dessert
(or however you label your meals). Between each meal make a little
arrow and show me how many hours has passed between those two meals.
Also make a note how you are feeling before or/and after you eat your meal (hungry/bored/starving/still
full). Fill out this journal every day! I like to make sure it’s complete
before I go to bed to avoid ‘catching up’ and risk forgetting what I ate!
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