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…

10 Foods Diabetics Should Eat Daily

Making healthy food choices to control blood sugar is key for those with type 2 diabetes, but what if there were foods that not only kept diabetes under control, but also improved your diabetes and overall health - kind of how calcium can improve bone health? Researchers have identified some key functional foods that appear to improve the disease condition and possibly reduce risk.


Eating the tiny blue fruit is a nutrient-dense way to get some of your daily carbs, and research also suggests that eating blueberries regularly - as well as other berries - improves insulin sensitivity. This means cells are more receptive to the body's own insulin. Researchers also credit the anti-inflammatory effect of phytochemicals in berries as possibly reducing some of the cardiovascular risks seen with type 2 diabetes.


Oranges, grapefruits, clementines - research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar, as well as cholesterol lev…

What is breast cancer?

What is breast cancer?

Breast cancer is the most common cancer among women, after skin cancer. One in eight women in the United States (roughly 12%) will develop breast cancer in her lifetime. It is also the second leading cause of cancer death in women after lung cancer. Encouragingly, the death rate from breast cancer has declined a bit in recent years, perhaps due to greater awareness and screening for this type of cancer, as well as better treatments.

Breast cancer is a disease that occurs when cells in breast tissue change (or mutate) and keep reproducing. These abnormal cells usually cluster together to form a tumor. A tumor is cancerous (or malignant) when these abnormal cells invade other parts of the breast or when they spread (or metastasize) to other areas of the body through the bloodstream or lymphatic system, a network of vessels and nodes in the body that plays a role in fighting infection.

Breast cancer usually starts in the milk-producing glands of the breast (called lo…