Personal Training With A Twist

Helping women discover the benefits of fitness through strength training and belly dancing.

Tips On Healthy Eating

Eat five or six times a day. This helps to keep your metabolism high throughout the day (thermo-genesis)

Always eat the most important meal of the day (Breakfast) This jump starts your (metabolism.)

Eat the proper combination of foods at each meal. A lean protein (example; white meat chicken with no skin, turkey, egg whites, fish). One or two fibrous vegetables, such as (broccoli, cauliflower or asparagus) and a starchy carbohydrate. (potato, corn or rice).

To make some of your meals and snacks easier, consider using supplemental foods like protein shakes and bars. (Watch out for hidden sugars lurking).

Here is a list of some of the most excellent food choices.

Proteins Bass, Bluefish, Catfish, Cod, Crab, Haddock, Halibut, Lobster, Perch, Pollock, Red Snapper. Scallops, Shrimp, Swordfish, Tuna, Chicken, Egg Whites, Turkey Breast, Boca Burger, Non fat yogurt plain, Skim milk, Fat free ricotta cheese, Fat free cottage cheese.

Starchy Carbohydrates Barley, Lima Beans, Red Beans, Black eyed peas, Corn, Lentils, Oatmeal, Peas, Popcorn (air popped - no salt), Potatoes, Brown rice, Long grain rice, White rice, Butternut squash, Sweet potatoes, Shredded wheat, Pasta, Yams.

Fibrous Carbohydrates Asparagus, Bamboo shoots, Green beans, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumbers, Eggplant, Lettuce, Mushrooms, Okra, Peppers, Spinach, Acorn squash, Summer squash, Tomatoes, Zucchini

Choose one protein, a starchy carb and one or two fibrous carbs if possible.

Pick up some bars and protein shakes for use on the run and or pack up all of your meals for the day and microwave at work.

Hidden Sugars

What we eat plays a large role in our quest for fitness. Sometimes we think we are doing really well only to find out that their are hidden culprits in our foods for example, barbecue sauce and steak sauce can have twelve to fourteen grams of sugar. Most jams and jellies have as much as fourteen grams. Try using sugar free jams or all fruit spreads instead.

Fruit filled yogurt's are loaded with sugar. They can have up to 44 grams of sugar. breakfast cereals are another culprit. Stick to oatmeal, shredded wheat or fiber one.
Keep in mind that brown sugar, molasses, honey, maple syrup or corn syrup all have the same effect on your body.

Keep your sugar intake to about 10% of your daily calories, So if you are eating 1500 calories a day, that's 150 calories, or around 35 grams of sugar.

Start looking at labels to find out how many grams of sugar you are eating.

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