The Biggest Prescriptions of Life Right Now-Part 2/3

All that exercise from May made me hungry! What about you?

Now that we are fully immersed in this beautiful weather, and you have been getting outside for that exercise we discussed in part 1, we can’t wait to share some amazing dietary tips with YOU!

We want you to look and feel your best this summer so here are some quick tips to help you achieve your goals:

  • The bag is dangerous!
    • While having some snacks, never eat out of the bag. Pour an appropriate portion into a bowl, because before you even realize, that bag is done.
  • Find the time to make home cooked meals.
    • This won’t only help your budget, but will moderate your calorie intake. This way, you can control the ingredients, the portion sizes and the preparation.
  • Eat those veggies.
    • One to two servings of vegetables should be consumed with each meal throughout the day to get those essential nutrients. Just watch out for the vegetables that are higher in carbs (carrots, corn, peas).
  • Take the time to read the package.
    • Find out what you are actually eating! Look at the calories, sodium, sugar, serving size and fat. Try to find the items that are low in sugar/saturated fat and high in nutrients.
  • Watch that sweet tooth!
    • Sugar barely has any nutrients, so you need to make it a point to watch your sugar intake. Eating too many foods high in sugar content, will make it difficult to put good nutrients into your body. Not to mention you’ll be eating lots of empty calories!
  • Drink H2O
    • Typically, it is recommended that you drink between six to eight 8-ounce glasses of water each day. Water assists in hydrating the skin, making it more resilient and elastic, which decreases the formation of wrinkles. Water also increases blood circulation which detoxifies the body.

 

Good Carbs vs. Bad Carbs

Although carbohydrates are supposed to consume between 40-60% of your calories a day, there are certainly better carbs than others. Fruits and vegetables for example, are good forms of carbohydrates as they only contain natural sugars and are oozing in fibre. They contain no cholesterol, are low in fat and contain nutrients such as potassium, vitamin A and C. Canned fruit usually contains additional sugar, so fresh or unsweetened frozen fruits and vegetables are the way to go.

Additionally, food that is created with refined grains would be considered bad carbs as they typically contain sugars and are processed foods. Whole-grain foods should be your go-to! Sugar, honey and maple syrup, that are all sweeteners, would fall into the bad carbs category. These sweeteners contain lots of added sugar.

 

Good Fats vs. Bad Fats

Just like carbohydrates, there are good fats and bad fats. Here is a list of fats that can be included in your diet:

  • Olive oil
  • Canola oil
  • Soybean oil
  • Flaxseed oil
  • Nuts
  • Nut butters
  • Avocados
  • Olives

Bad fats:

  • Butter
  • Lard
  • Whole milk
  • Ice cream
  • Cream
  • Cheese
  • Bacon
  • Margarine
  • Shortening
  • Fried foods
  • Baked goods (commercially made)

 

To help get you started, check out these smoothie recipes. The ingredients and nutritional facts are listed with each recipe!

http://www.prevention.com/food/20-super-healthy-smoothie-recipes/slide/4

 

We have also found some amazing salad recipes that you can make for lunch and dinner! Give some of these a try.

http://www.eatingwell.com/recipes_menus/collections/healthy_salad_recipes

Stay tuned for part 3 coming in July!

References:

http://www.livestrong.com/blog/10-slimming-tips-to-get-you-ready-for-summer/

http://www.livestrong.com/article/311690-10-facts-for-eating-healthy/

http://www.livestrong.com/article/495609-advantages-of-drinking-water-and-skin-benefits/

http://www.livestrong.com/article/35816-list-good-bad-carbs/

http://www.livestrong.com/article/520356-a-list-of-good-fats-vs-bad-fats-for-losing-weight/

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