What kind of foods should be on my plate?

Of course we all know eating healthy is the right way to go, but what kinds of foods should be on our plate?

I'll start by saying that the portions you see served in most American restaurants provide an average person half their entire daily calorie intake. So keep in mind that it is always okay to have leftovers. If it's tough for you to stop and put the fork down, make a conscious decision to ask the waiter or waitress to put half your plate in a doggie bag before you are even served. Don't worry about what your family or friends think, this is your body so do what it takes to reach your goal.

Now, let's move on to what should be on your plate. Remember in school when they taught us the different food groups. There's grains and starches, vegetables and fruits, meats and dairy.

The proportions are simple: 1/4 plate starches, 1/4 plate protein and 1/2 plate of veggies or fruits. Whats not pictured is dairy, but we'll talk about that later.

Most American plates (and I'll continue to refer to restaurants because that is what society has taught us) focus on the meat! Does anyone remember the Wendy's commercial "Wheres the beef!" ?

 I mean there was no way the burger patty was really that small to begin with. Don't get me started on hamburgers because that's way too many carbohydrates for on meal as it is! But then again at least most places put on lettuce and tomatoes on their burgers. (Ehhhemmm McDonald's what happened to your happy meals huh??)

When thinking of protein, think of this part of your plate as the main source of energy for your body to run its daily course. Make sure the meat you choose is lean (meaning with little or no fat). Protein comes in all varieties so don't think of food as boring! There are many different fish or seafood (salmon, tuna) , poultry (turkey)  plus beans (black beans, kidney beans) and peas (chickpeas, green peas) have protein. Not to mention the huge variety of nuts (almonds, peanuts, walnuts)  and seeds (sunflower). When having peanut butter, make sure you choose the 100% natural spread.

Now the other 1/4 of your plate should consist of grains or starches. Your grains should be 100% whole. The first thing most people think of is bread, but there are so many types of starches that can be included in your meal like brown rice, wild rice, whole wheat pasta, whole wheat wraps,  quinoa oats.  There are also tons of healthy cereals out there that have whole grain listed. Just be sure to look for the "whole grain" as the first ingredient.

Last but not least, 1/4 of your plate should consist of vegetables. Try to choose from a variety of colors. You may or may have not heard of putting a rainbow on your plate or eating a rainbow. (and no I'm not talking skittles!!).

I've heard before that you want to shop mostly on the outside of the grocery store or supermarket. So when you get to the vegetable section, make sure you choose a variety of colors! Why not? Rainbows make people happy :)  There is no mention above about fruits, but since this is the biggest part of the plate you should include fruits as well. Children usually have an easier time eating fruit over vegetables, but make sure to aim for less the portion size of veggies on your plate. Although fruits are healthy, they also contain natural sugars and too much of a good thing can actually be bad.  To ensure you are eating a well balanced diet, be sure to have the recommended daily allowance of up to 2 cups of fruit and 2 1/2 cups of veggies per day.

Dairy can be added as a small extra to your plate as a tasty topping like low-fat or skim milk cheese. Small amounts of butter just for taste is okay. Yogurt can also be used as a cooking ingredient or on the side as a healthy dessert. Dairy products should be limited on your plate however milk is a great way to get your calcium although calcium can be found in other foods if you don't like the taste of regular cow's milk.

Yea yea yea I know what you're thinking, this is too much to think about! True, and I agree wholeheartedly, but anything worth having takes effort. You already make the effort to bathe everyday to wash off the dirt and prevent sickness. You already make the effort to brush your teeth to prevent tooth decay along with tons of other reasons you should brush your teeth.  Make the effort to put on your plate what your body needs to to function properly and to prevent sickness and disease, you deserve it! Whether you are cooking for yourself or being served at a restaurant, remember these tips for eating a well balanced diet for a long healthy life.

Save time....make your meals in advance!

I'm a big believer in the saying "In order to see a change you must make a change." And lately I just haven't been seeing the change I'm looking for in my body.

Giving up is too easy and gosh darn it I like challenges! So I thought to myself, working out is easy. I can keep doing it everyday even on days I don't want to. The real challenge for me (and for most people!) is the eating right.

Some people tend to eat either less or more when stressed. I eat more!! But like I tell my clients, it's simply counterproductive so don't do it!! 

But it's hard, they tell me. And trust me I agree wholeheartedly.

Yesterday I went to the grocery store (not hungry of course) but I made a list like I always do. I took my ChaLean Extreme recipe guide and picked out the healthiest and least ingredient meals I could find.

When I got home I cooked four chicken breasts and turned them into five different meals! A couple different salads and two chicken, grilled veggie and brown rice and a chicken wrap.

Yes I spent close to two hours in the kitchen but imagine all the time I saved the rest of the week? 

Now all I have to do is pop my head in the fridge and pick out what I wanna eat! 

I've prepared meals when I'm NOT hungry which will keep me from overrating plus I've saved myself money and time! There's no better reason to pre-make your meals! 

Stay away from the chocolate!!

Yep! I'm a chocoholic! 

It's strange because my son who's 7 doesn't like chocolate. He received tons of candy yesterday with his little Valentines cards from school. They sit there yelling at me, torchering me with their promise of sugary goodness on my tongue. Oh the aroma of sweetness fills my nose! I can't stand it anymore, IVE GOT TO HAVE SOME!!

Okay so I did give in. But the best part is that it's okay. It's okay to celebrate a little fun on such a fun holiday. 

The problem with folks is that they tend to lose sight of there goals. We all do it. That voice in our heads tells us "Hey! I cheated on my goal once and I didn't gain a million pounds, one more time won't hurt." .......or will it?

If you're reading this, most likely you already have goals or you're in the process of setting some. Either way I don't have to tell you that you're going to gain a lot of weight in a day. What I'm trying to tell you is that those small sugary treats from valentines day are just that...TREATS! 

Today is the day to keep moving forward and remember that what you put in your body today will reflect ON your body tomorrow. 

Be great, and motivate others!

How to feel fuller longer!

Who doesn't LOVE the feeling of satiety! Wait Adrianne,what does that mean? Well that's just the word we use to describe the feeling of being full. When you've reached that point of fullness where you no longer need food. The problem with most of America is that when we get to that point, WE DON'T STOP! (that will be a topic for another blog post!) 

It's not that we want to eat more, it's that we enjoy the feeling SO much that we want it to last longer. So naturally for the feeling of fullness to last longer we do what? EAT MORE! And we all know that eating more is bad news to your waist line. The answer is eating lower density foods. Calorie density refers to the number of calories per gram of food.

 So we all need calories for fuel to survive right? And we all need water to survive right? So why not have both at the same time? (Whoa Adrianne that was three questions in a row slow down!)

Water enriched foods make you feel fuller longer, such as broth-based soups. Just remember to make sure and look for soups with less than 200 calories per 1 cup. 

Also try eating more leafy greens and more fruits as well as non-starchy vegetables like asparagus, broccoli, cucumbers, cauliflower, tomatoes and winter squash. 

Eating more protein will keep you fuller for longer periods of time. Choose from lean meats, seafood, legumes, low-fat dairy, and of course your protein shake. 

Cut down on fat. But don't cut out too much fat because fat's are important for your diet too.

 Nuts! Now I don't know anyone that doesn't like a nut! (unless of course they are allergic) There are tons of different kinds of nuts out there. Naturally choose the kind that are not high in salt. I have some at my desk at work and pop a handful in my mouth when those darn hunger pangs hit. They usually hold me over till the next meal. 

 
Lastly, I know we are all living in this fast-paced society but try to make it a point to SLOW DOWN. Don't eat on the go. (The only exception I would make is if you have a protein shake for breakfast like I do, in this case I drink my breakfast on the way to work to save time. Because frankly we could all use more time in the day right?!) 

But seriously friends, make it a habit to slow your eating and chewing. Savor each bite. Think about it as it goes down to your stomach and remember that food is fuel your are putting in your body to prepare it for your daily activities. 

Continue eating clean and being smart about what you put in your body because the results and the rewards are many! Continue to be great and motivate others on your journey! 

End The Trend of Obesity 

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Women be careful when lifting weights!

Only recently did I begin lifting weights with ChaLean Extreme. And I absolutely love it! The reason I never did before is because the only way I knew to workout was by doing cardio. And cardio helped me lose about 30 lbs! I felt that it worked well so why try anything new? I like to consider myself and adventurer and like everyone says YOLO! I might as well try it! Especially when I read Chalene Johnson say that MUSCLE BURNS FAT. Heck yes was I gonna start lifting so I could look like her! But the thing that scared me was the fact that you can actually do improper form when lifting. I am a big believer in facing your fears. (I still have some yet to face, but hey baby steps!) Below are some of the ways Chalene recommends to do when you starting a lifting circuit: -When picking up weights , it is extremely important to use proper form. Make sure to bend down slowly, with bent knees and a flat back. -When handling your weights or band handles, keep your wrists straight and never allow them to flex back, stretch or curl inward. -If you have misjudged and picked up a weight that is too heavy, you'll know it within the first rep. Simply set the weight down, select a slightly lighter one and continue. -When performing the various strength training exercises, avoided swinging your weights or use momentum. To execute the exervise effectively and reap all of its benefits, you must use slow, controlled movements. -WHen performing lower-body exercises such as squats, dead lifts and lunges, ensure that your back is completely flat, chest lifted. Rounding your back makes you prone to injuries. -WHen performing a squat or lunge, avoid knee injuries by making sure your knees are properly aligned. In a squat, you need to look down and make sure you see your shoelaces. In a lunge, make sure your knee is bent, forming a 90-degree angle so that your knee is aligned over your ankle. Remember to keep your weight on the heel of your targeted leg or legs, and push your booty out and up slightly. -If your form starts to get sloppy, STOP. It is important not to push yourself to keep going. You're no longer getting benefits and you're risking injury. When form slips, your muscles have reached failure. Well done. Now STOP. Make sure you have on hand at least 2 different weight sizes. For beginners I recommend 8lbs and 10lbs. It is crucial to select the right weight sizes for effectiveness of the workouts and to avoid injury. The last thing you want to do is hurt yourself. Wanna try ChaLEan Extreme? Email me at adrianneoconnor@yahoo.com