My amazing cousin Amy, a while back sent me this great email with some awesome tips on working out and dieting... and I wanted to share them all with you!
- Workouts - I've found that no matter how hard I push myself on an elliptical or any other machine, nothing gets me back in shape faster than running. More so outside than on a treadmill. Tones me up more than other cardio. I have no explanation for this, just an observation!
- Food - Fiber and Lean Protein!!! You need fiber for obvious reasons - get everything out, lol. They say fiber also makes you feel full, but I need a little protein to make me feel full too.
- Always eat wheat pasta, bread, etc. Once I started reading labels, I realized how nutrient-deficient white pasta is. Truth is, I think the wheat tastes better anyway.
- Fiber One yogurt - it's actually delicious, and its an easy 50-calorie way to get 5g fiber in your system if you've been lacking that day. Some cinnamon in the vanilla is awesome!
- Healthy fats are good! When I don't eat enough fat I get super hungry. Some fats are actually good for you - like stuff with low saturated fat. I typically mix a little bit of olive oil (no more than 1tbsp) with balsamic vinegar for salad dressing. Also, I always eat the yolk of the egg. It might not be the healthiest fat, but I've read there's good nutrients in there. Also, if you eat eggs in moderation (2 a day at most) and don't have a lot of other cholesterol it can't be that bad. I'm a fan of a simple hard boiled egg.
- Salads - If I just eat veggies with dressing I get super hungry right after. I try to always add something to a salad. Olive oil dressing helps, but it's not enough for me. I also add a scoop of beans, usually chickpeas and black beans. Tons of fiber and protein! Sometimes I add low-fat shredded cheese.
- Dinner should not be the biggest meal of the day, unless you work out late at night. It's silly - you need energy throughout the day so it doesn't make sense to eat most of your food at night. Too bad the concept of a big dinner has been shoved into everyone's head forever now.
- Because I don't think dinner should be huge - Eat a good breakfast! My favorite cereal is Special K Protein Plus - 100 cal and 10g protein! Skim milk adds more protein. Some people complain it tastes like cardboard, but I put cinnamon on it and that does the trick for me.
- Speaking of breakfast, I love egg & cheese sandwiches. I make a 260 cal version at home. I've found light wheat bread that's 70 cal for 2 slices. Then I use 2 eggs. I put one slice of Kraft 2% milk american cheese (50 cal). Toast the bread and spray some of that 0 cal butter spray on it - makes it taste fattier than it is! I also like to add chili powder to the eggs, and some hot sauce or cayenne pepper. If you need meat on it, turkey bacon is a great lean option - I've found turkey bacon that's only 25 cal/slice!
- Burgers - I love veggie burgers, and instead of a bun, I use that light wheat bread I mentioned before. I can usually have a whole sandwich for under 200 cal! If you're not wiling to do the veggie burger thing, make your own burgers with lean ground beef or turkey - awesome!!!
- Herbs and spices - experiment with them a lot. You can add a ton of flavor without extra calories or fat. Definitely good for making veggies edible :)
These are some things I've already started living by... I love cheese on my salads, I put that on instead of dressing because it adds flavor and makes it healthier!! Thanks Amy for all these awesome tips... I guess it's time to work! SO i will chat with you all later! :)
Have a great day... xoxox FAT KID OUT!
