That's one of my goals with this road I am travelling down. I want to share my knowledge, struggles and successes with everyone so it makes it easier for them to reach their own fitness goals.
It really gives my joy when I share something with someone and it benefits them in a positive way. So here is what was in the email we shared. I hope maybe someone reads it and it gets them started on the right path:
*First question was about caloric intake. They thought they were "cutting enough calories out" to lose weight, but that is far from the goal when losing weight and building a healthy body. Second question was about buying better foods in the local grocery chains*
Here is an idea of what I eat on a daily basis. I shoot for a mix of protein, fruit and veg everyday and mix it up. If you go to http://www.livestrong.com/
Whey you see "Shakeology", that is Beachbody's meal replacement shake that I have been talking about. It's incredible! Great thing about Shakeology, it takes the guesswork out of your nutrition. One shake a day and BOOM you've got all of the vitamins and stuff you need. Then you don't second guess your nutrition.
Daily idea of what I eat (this was last Tuesday):
Breakfast (6:30 am):
Shakeology (70 vitamins, minerals and super foods) with a scoop of protein powder
*Work Out:
Snack (9:15 ish):
Orange
Lunch (11:45 ish):
Naanwich (love the name!) It's a frozen meal. A flat bread with shredded chicken from wholefoods with Indian spices.
*Then throughout the afternoon I snack on almonds, raisins, maybe a protein bar, etc.
Snack (2:00 ish):
Handful of almonds
Snack again (more like an early meal at 4:00 ish):
Turkey sandwich on whole grain bread with a piece of provolone.
Then another snack, lol!
Then dinner around 7. I think we had spaghetti (whole wheat, unbleached pasta... sauce with no preservatives). Then I try not to eat 3 hours before bed so my body burns fat and not the sugars and carbs from a meal I just ate when I sleep.
NOW here's the light bulb... I ate a little over 2,400 calories! I am losing weight and gaining muscle... wait till you see my week 4 pics, the weight loss is impressive! I am posting them soon :)
So make sure to eat enough calories if you are on an intense fitness program
It's easy to calculate your daily calorie needs on the website I gave you above, or I can do it for you with some info!
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OK on to things at the grocery you can start buying that will help you shift your eating.
1. If you can, buy organic. Non-organic products have a lot of additives and preservatives. The problem with fruit and veggies is that the non-organic ones have a lot of pesticides and stuff on them (yuck!)
2. Look for bread and bakery items without "high fructose corn syrup" in the ingredients... it's easy to spot cause it's usually the first or second ingredient. A lot of breads now are moving to all natural and will put "NO HIGH FRUCTOSE CORN SYRUP!" Right on the front. Also, buy wheat or even better whole grain breads. DON'T BUY WHITE BREAD!!! What makes it white is on the ingredients: BLEACH! It says "enriched bleached flour" right in the ingredients Yuck. might as well drink some bleach while you do laundry :(
3. cut out cokes and soft drinks. Again, it has high fructose corn syrup. If you don't know what high fructose corn syrup is, it's corn that they heat at 1,000 degrees until it's some gelatinous gooey syrup crap and then they put it into EVERY DARN PRODUCT they can think of... instead of just putting sugar in it. Just plain old sugar. Sugar's not bad for you in certain amounts, but high fructose corn syrup is terrible. The reason they use it is because it's a preservative and they can put a product on the shelf for 5 years instead of 6 months with simple, naturally occurring in nature, sugar.
4. meats: Cut out red meat (you won't miss it) eat turkey and chicken and fish. When you shop just read the packages. There's a brand now at local grocery stores (think it's Perdue) that is making the shift to chicken and turkey with no preservatives and no hormones. Yes, chicken companies give chickens steroids and hormones to grow them bigger, then they feed that crap to us. So just look on the package for "No preservatives" and "No HMO" or "Not fed hormones" etc. Fish usually reads "farmed using sustainable methods" or something like that. That way it doesn't have a ton of mercury in it.
Hope this helps! So... eat enough calories (email me if you want me to calculate it for you, I have a guide in the P90X book. and remember these things when shopping (and yes it will frustrate you because at first it seems like everything has high fructose corn syrup in it, hence, obese America):
1. Buy organic
2. no High Fructose Corn Syrup
3. No soft drinks (we will work on beer later)
4. Cut out red meat. Buy turkey and chicken with no hormones or preservatives.
And if you need quick meals for work, go to the "Nature" section at your grocer and look for Kashi brand meals (or Amy's). Kashi meals are good and are all natural with no preservatives or anything added. You can usually find them for $3.77-$4.50
Hope this helps and hope to hear from you soon!
Jason Fowler
Independent Beachbody Coach
www.beachbodycoach.com/
http://myshakeology.com/
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