Langsung ke konten utama

Cleaning Up Your Nutrition For Results - Day 6 New Year, New You

Achieving fitness results the right way will require taking a look at your nutrition. Nutrition does play the largest role in getting fit and maintaining your health. Welcome to Day 6 of New Year, New You in 365 Days!

Eating right for results is not complicated as many believe. This has much to do with unnecessary fitness products and supplements being marketed as the only way to lose weight, get fit, and increase muscle size. Let's put these myths aside and take a simple look at what really is required nutritionally.

Food Journals:

It may be helpful to use a food journal for a short time until you have adopted how to eat right. Food journals are shown to keep you on track and enable you to repeat healthy weeks. This part may sound like a burden to start, but it really is quite simple. Forget about charting calories, grams, weighing food, etc for now and probably won't be necessary later. Keep your journal simple and you will enjoy the process of learning. As long as you're eating healthy throughout the day to support your body and physical activity is the goal. Your journal may look something like this:

  • Water intake for the day: 2 quarts
  • Meal 1: 1 slice seeded toast, 1/4 to 1/2 avocado, 1 boiled egg
  • Meal 2: large greens and fruit blended shake  
  • Meal 3: large green salad topped with grilled chicken breast, balsamic vinegar
  • Meal 4: sliced apple with 2 tbsp peanut butter
  • Meal 5: grilled salmon with lots of veggies
  • Meal 6: yogurt topped with raw nuts

Dump the Junk Food

Eating right will require cleaning out the junk food. This is difficult especially if you struggle with tossing out food. If it helps, box it all up and donate to a food kitchen or church. You can do this!

Take a day and go through your refrigerator and pantry. Remove all processed, packaged, frozen dinners, pastries, white products, etc. Unhealthy food products contain a lot of trans fats, high-sodium, and chemicals you really don't want to be ingesting. A short list includes:

  • sugary drinks, sodas, and some sport drinks
  • white bread
  • refined vegetable oils (corn, soybean, cottonseed, canola)
  • margarine
  • pastries, cakes, cookies
  • boxed crackers and chips
  • low-carb meals and bars
  • yogurt high in sugar and chemicals
  • processed gluten-free products
  • ice cream, candy, candy bars, and some protein bars
  • processed meats (salami, pastrami, deli meats, hot dogs, etc)
  • processed cheese (American, cheese in a can, etc)

Eat Clean for Results, Fitness, and Health

Getting fit for life requires eating cleaner which is just another way of saying you are eating healthy. You have taken the steps to remove all processed foods from your house and now ready to replace those with real whole foods. 

Let's go shopping! The best way to stay on track at the grocery store is to first eat a healthy meal, and stick to your written list of items. Having healthy food at home will also reduce eating at restaurants and fast food chains. This keeps you in control of your food intake and is the goal of adopting a healthy lifestyle.

We all differ in nutritional likes and that is great because there is a wide-variety of nutrient-dense food for everyone. You will want to include all the macros in your nutrition which just means eating a balance of lean proteins, carbohydrates, and healthy fats. The following short list includes healthy selections from each category and also takes into consideration vegetarian/vegan preferences:


  • B/S chicken and turkey breast
  • Salmon, halibut, tilapia, albacore tuna
  • Lean beef  (90% lean)
  • Greek yogurt (natural, no sugar added)
  • Cottage cheese
  • Eggs
  • Milk (2%), almond milk, coconut milk, low-fat chocolate milk
  • Lentils, dried beans, navy beans, no to low-sodium canned beans
  • Peanut butter (natural, no-sugar-added), almond butter
  • Raw mixed nuts
  • Tofu
  • Edamame
  • Quinoa


  • Vegetables (broccoli, peppers, squash, asparagus, etc) 
  • Leafy greens (spinach, chard, kale, etc)
  • Fruits (apples, berries, mango, cherries, etc)
  • Legumes (lentils, chickpeas, peas, and beans)
  • Quinoa, kamut, barley, buckwheat, flax meal
  • Brown rice (white rice for some athletes)
  • Whole wheat, whole grain bread
  • Steel cut oats
  • Sweet potatoes
  • White and red potatoes (baked not fried)


  • Avocados
  • Chickpeas (hummus)
  • Walnuts, almonds, pistachios, cashews, pecans, etc (raw-unsalted, not roasted)
  • Olive oil
  • Salmon (Omega-3 fatty acids)
  • Nut and seed butter (natural, no sugar added)
  • Ground flaxseed or flax meal
  • Chia seeds

You Can Do It!

Eating better is typically the biggest struggle with adopting a healthy lifestyle. I believe in keeping nutrition simple and fun. When eating right is enjoyable, you will repeat it for life. That is the goal working together over this year and I know you can do it! 

Thanks for stopping by my Blog. Remember to subscribe and not miss important program updates.
Be well and Stay Healthy



Postingan populer dari blog ini

What is depression?

Depression is a common yet complex mental health condition affecting more than 16 million adults and 3 million adolescents in the US each year. People with depression feel sad, empty, or hopeless much of the time. It’s more than a case of the blues; depression looms like a storm cloud that won’t let sunshine peak through. It saps the joy of being with friends and family. People can lose interest in hobbies, sex, and other pleasurable activities, and they may have trouble eating or sleeping.

Some cases of depression have a genetic component, but lots of factors beyond an inherited tendency can spur and aggravate depression symptoms, including various environmental factors.

Sometimes people don’t acknowledge or recognize depression in themselves or others, so they fail to seek help from a health care professional. But without treatment, depression can linger for weeks or months–sometimes years–and can lead to worsening symptoms. Depression can wreck lives, friendships, and marriages and p…

Reduce Sugar Intake to Get Fit, Healthy, and Reduce Body Fat - Day 30 New Year, New You

Are you eating too much sugar? Many of us may not even realize hidden sugar is contained in many foods being consumed. Also, much of the food we eat is converted into sugar.

The problem remains consuming too much sugar isn't healthy, contributes to weight gain, obesity, and illness. Refined and added sugar can be addictive and keeps you coming back for more. Because of this, many of us are overfeeding but starving for nutrients. The outcome is a temporary sugar fix and added flab layer.

In order to improve your health, reduce body fat, and ultimately reach your fitness goals, sugar intake needs to be addressed. Welcome to day 30 of New Year, New You in 365 Days.

What You Should Know About SugarYour body actually needs sugar to function properly. Carbohydrates break down into sugar (glucose) and provide energy. This is a good thing. However, there is a difference between naturally occurring sugar and refined, white sugar.

Refined white sugar is processed to look pretty and found in foo…

Is the Latest Fitness Trend—Here’s Why That’s a Problem

Quick, what comes to mind when you think of a marriage proposal? Probably a man on bended knee. Well, now you need to add a lady doing squats to that image of betrothal bliss. Because the new trend out there is something called “proposal shape.” Yes, that’s right: Before you’re a shredded bride, you now need to be a fit fiancée.

It’s no longer enough to be skinny when you say “I do.” A number of today’s women are pressuring themselves to be hard-bodied by the time they say “Yes.” As in, “Yes, I’ll marry you! Just let me do a few burpees before we take a selfie so I can tighten my glutes in this fantastically new, flattering bodycon dress I happened to throw on even though I had absolutely no idea you were going to propose this evening! Hold my kettlebell.”

Proposal shape is a tight and curvy metaphor for how out of whack our expectations of the whole wedding process are and the ridiculous pressure women place on themselves during the whole bridal experience. Girlfriends who are pre-f…