Personal Training, Fitness and Nutrition Motivation

Monday, August 8, 2016

Relax More and Don't Stress About the Food

Do you think eating healthy is a burden? Have you tried keeping it simple and not stressing about it? Eating right turns into frustration when we have to worry about everything being perfect. Besides, that's not realistic. Unfortunately, for many of you, eating right has become an overwhelming chore.

Healthy food intake is really not that complicated. If you focus on eating nutrient-dense foods, counting calories is often not really necessary. Who needs calculations if you're consuming lots of kale, right? Eating donuts, pastries, and white bread would be an entirely different story.

Eating right is simply swapping out unhealthy choices for healthy food. Instead of eating french fries, try baking a sweet potato or even white potatoes for example. It also helps to use nutrient timing where you consume something nutritious every 2 to 3 hours. Eating small meals throughout the day stimulates your metabolism, regulates blood sugar, and leaves you feeling satisfied all day.

Eating healthy is an important part of maintaining your fitness and health. Keeping it simple will allow you to enjoy your food choices and your healthy lifestyle. This is considered the best of stress-free eating and really a doable process. 

Keeping a simple food journal may be a good idea starting out. Don't make journaling a chore either. If tracking macronutrients, put check marks next to the nutrients consumed at each meal. That's it. Remember, eating right shouldn't be taxing, but an enjoyable part of your healthy life. Your journal may look something like this:

Food choice             Protein        Carbohydrates       Fats    Calories (optional)
coffee
Greek yogurt               x                            x                     x
1/4 cup raw nuts          x                                                   x
chicken breast              x
mixed greens                x                           x
whole grain bread         x                           x
avocado                                                      x                      x
salmon                           x                                                   x
1 cup green veggies                                    x

Having a new mindset about what eating right really looks like can make you feel so much better about your food. You continue doing what is easy and realistic for your lifestyle.

Getting fit is not about going on a restrictive diet, just eating right. Nothing difficult or fancy about it. You will be familiar and have probably enjoyed food considered healthy already.

More food tips:
Eat enough calories to support your body and physical activity level.
The majority of your nutrition should come from plants (leafy greens, veggies, fruits, nuts, seeds, grains).
Eat healthy fats to keep you healthy. (olive oil, avocado, nuts, fatty fish like salmon).
Eat lean protein (chicken, fish, turkey, egg whites) to build/maintain muscle.
Drink lots of water (this is an individual requirement).

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Be well and Stay Healthy

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3 comments:

  1. About food and nutrition we could write a book of suggestions. I don't consider myself an expert but just the result of my own experimentation, reading and knowledge.

    I read that 75% of the results are due to nutrition and 25% about the training.

    The first mistake people do to get lean...they eat less. Eating less and exercising has a negative impact on the result, actually your body will start retaining nutrient because it feels like it is startving.

    Eat often small meal every 2 to 3 hours. Also if you are not feeling hungry. Of course you need to eat healthy. Through away any junk food and go with fresh. My role is, if the food is in a box, it is not good.
    Other suggestion when you eat out, don't be worried to ask what it is not on the menu. A lot of restaurants add butter on everything, ask not to add butter and you will have an healthier meal.

    For all skinny guys that want to build mass there is hope and it can be done. While I have not reached my optimal goal, I know I have been able to gain lean mass, I was 160 and now I am 195.5lbs.
    Secret was work hard at the gym...but I will tell you more in a future blog... we are talking about nutrition here.
    Eat Every 2 hours! MUST eat immediately as you wake up. Prepare a big breakfast (eggs, whole wheat toasts, jam, fruit, banana, cottage cheese) after breakfast every two hours, turkey, chicken, vegetables, etc...
    Skinny guys, your body is like a FERRARI, it "drinks" fuel like a HAMMER...and when you weight training it is like speeding at the traffic light.

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  2. Hi Tom

    I really enjoyed reading your comment and how RIGHT ON you are on several points. You have done a fabulous job with implementing eating small healthy meals throughout the day complimented with your training program. Your lean mass gains are to be applauded. Thanks for being candid with what has worked for you and being an inspiration to the "skinny guys" out there.

    Train On and Stay Healthy
    Darla;)

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  3. Hi Darla! Thank for stopping by and following my blog! Much appreciated and I am just getting acquainted with yours. Something interesting in your blog that sparked my interest is your comment about keeping it simple. I work for an ad agency and we did some focus group work with people looking to become healthier. What was fascinating was how daunting it is. But it really just is small changes and little steps to get there and your approach to every meal is a great one. People get WAY to stressed and it is just down right silly.
    Thanks for the great post!
    Jess

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