Sure, I could tell you exactly what to eat, but how realistic is that?  Give a man a fish, he eats for a day, but teach a man to fish, and he’ll eat for a lifetime.  Teach that man how to eat healthy, and that lifetime will be much longer.

So here is your meal plan.  Some easy to follow rules that will teach you to make the best decisions for your body, and fuel you up right.

Calories are, by definition, energy.  Calories fuel your body for everything you do: run, jump, walk, sleep, digest, blink, breathe.  Everything.

But just like the type of gasoline you put in your car, the type of food you use to fuel your body is important to make sure your body runs at top performance.

When your body is running at it’s best, your metabolism is faster, your energy levels are higher (no need for that 3:00 pm sugar craving to keep you going) your workouts are easier and you sleep better. This means your body is under less stress, which in turn means you get sick less often and are less likely to develop life threatening diseases.

Sounds good, right?  It all starts with your nutrition.  Here is the meal plan everyone can, and should, follow:

  • Eat every 3-4 hours.  A steady supply of food gives your body long lasting fuel to keep you energized and your metabolism revved.  Small meals are key to not consume too many calories through out the day.
  • Always eat breakfast. It jump starts your metabolism and evens out your blood sugar, stopping cravings before they start.
  • Eat as many whole, raw foods as you can. Fresh raw fruits and vegetables are key to getting vital nutrients for very few calories- cooking them causes them to lose some of their nutrients and water- but either way, they are a great choice.  The more colorful, the better.
  • Get protein from a variety of sources. A little bit of meat is fine, but animal products contain high levels of saturated fat, which can be hard on your heart.  Getting protein from sources like non-fat dairy, tofu, nuts and nut butters will give you the same protein, but with healthy, unsaturated fats that are actually good for your heart.
  • Choose only whole grains. You gotta have carbs, you need them, but processed carbs aren’t even close to cutting it.  Processed carbs are literally processed to take out the good stuff: fiber, vitamins and minerals.  Choose whole wheat or whole grain breads and pastas and brown rice instead of white.
  • Ditch the sugar. Sugar is your body’s worst enemy.  It spikes your blood sugar, causing energy crashes and cravings, and gunks up your organs.  Skip it, and opt for natural sugars, like those in fruits.
  • Don’t forget the liquids. Drink plenty of water all day long to flush out fat, improve energy and stay hydrated.

That’s it.  Simple, huh?  There’s your meal plan.  Follow that bad boy, and your body will run better than you could ever imagine.

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