Almonds: a study show that people who ate one serving of almonds per day eliminated more pounds than those who consumed heavy carbs
Oats: it’s high in fiber, so it helps keep the feeling of satiety throughout the day. Just half a cup of oatmeal has 4.6 grams of resistant starch healthy carbohydrate that stimulates metabolism and burns fat
Chickpeas: 1/2 cup has 2 grams of resistant starch. It’s is also a great source of fiber, protein and healthy fats
Blueberries: famous for its anti-aging effects, a cup of blueberries (blueberry) has only 80 calories. The fruit also help keep the body satiated for a longer time with the intake of 4 g of fiber
Broccoli: cooked or raw, this vegetable is known to prevent cancer. A serving of broccoli has only 30 calories and even help combat excess weight
Brown Rice: a half-cup portion contains 1.7 g of resistant starch, carbohydrate that stimulates healthy metabolism to burn fat. Moreover, it has low density and provides enough energy, ie it satisfies even with fewer calories
Pear: a portion of this fruit can provide up to 15% of the recommended daily amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight. Do not peel the fruit as it is the shell that contains lots of fiber
Lentil: it is a great source of protein and fiber. Therefore, helps provide satiety. Half a cup of lentils gives 3.4 g resistant starch, carbohydrate healthy, which stimulates fat metabolism
Grapefruit: even if don’t change anything in your diet, eat half a grapefruit before each meal can help you lose up to a pound a week! The fruit contains a substance that can decrease insulin, a hormone that helps store fat. It is also a good source of protein, as has about 90% water in its composition.
I often get asked by girls who have never eaten healthy or worked out before.. where to start! I totally get how overwhelming it can be! Here are some basic tips I have for those JUST starting out on a health and fitness journey! =)
- Get rid of the junk food! This includes (but not limited to): regular and diet soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, condiments like ketchup, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and most packaged goods. Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
- Cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue. It’s basically treated by the body as a toxin… If you’re serious about getting in shape, not drinking won’t be a problem.
- Start exercising! The trick is to find something you enjoy so that you will actually DO IT. There are SO MANY options, some of which include: weight lifting, pilates, yoga, cross fit, kickboxing, mixed martial arts, powerlifting, olympic lifting, jogging, cycling, spin, zumba, interval training, jazzercise, jumping rope, dancing, running, hiking, mountain climbing, swimming… the list goes on!!
- Develop patience and a positive attitude if you don’t already have them! You WILL have set-backs and losing weight/getting fit WILL take time. You will occasionally cheat on your diet, you will miss a workout, you will stumble, you will make mistakes… you’re human! Nothing worth having ever comes easily… if it WERE that easy, everyone would be in shape! Know that you are only a failure if you QUIT. So don’t quit! You will regret it in the long run!
- Surround yourself with people who support you. There is nothing worse than having negative and/or jealous people around when you are trying to make a healthy, positive change to your life. There WILL be people you THOUGHT were your friends try to drag you back to your old, unhealthy ways. They might tease, taunt or grill you for your new habits. Some people can’t handle change. If you find that your healthy habits are being mocked or demeaned by those around you … ask yourself why your ‘friends’ would want you to go back to being unhealthy. Do they not understand the sudden change? If so, explain to them why you’re doing it… Or, are those friends just jealous? If so, CUT THEM OUT OF YOUR LIFE!
- Plan ahead! If you fail to plan, you plan to fail. Prepare your meals and workouts in advance. Always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. Always carry an apple, a serving of almonds in a ziploc baggy and a packet of tuna with you.. that way you never have an excuse to hit the vending machines or burger joint!
- Set realistic goals and track your progress! Keep a journal log of your workouts, your food intake and your stats each week so you can track your progress easily! 1-2 pounds of weight loss per week is a reasonable and healthy goal (depending on your current weight). The scale is not always a good indication of your progress though! Numerous factors can affect the number that are unrelated to fat gain/loss. The mirror, pictures, the way your clothes fit and your measurements are better ways of tracking progress!
You can do anything you set your mind to. Believe in yourself, don’t give up and you will get there <3
Top Thirty Super Foods
The better I eat, the better I look. The better I look, the better I feel. The better I feel, the better I eat. I could get used to this cycle.
I made a very bold claim about planning on naming myself the Ben & Jerry’s of nut butters when I first made Honey Almond Butter. While I am aware I am at the very beginning stages this recipe is sure to excite your taste buds! I am in love and it’s super healthy…