Foods You Should Love or Hate!

Foods You Should Love or Hate!

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You likely want to eat right but don't have time. Well, we'll keep this short to save you some time as you fine-tune your healthy eating plan. Here is a list of foods that will help you make the right choices. Substituting just a few of the foods on the “should avoid” list with some of the foods on the “should eat” list could reduce your weekly calorie intake by upwards of 1,000 calories. Remember, a healthy lifestyle doesn't have to mean cutting food out of your eating plan entirely. It means finding substitutes that will provide you with the high-quality nutrients and right number of calories to help you be healthy and active.

Foods (and Drinks) That Should Be Part of Your Plan:

• Include Fish:
  1. A great alternative to chicken and beef, fish has notable amounts of protein and is generally low in saturated fats and carbs (if you avoid the breaded or battered kinds). To give you an idea, 3 ounces (85 grams) of tuna has approximately 0.7 ounces (20 grams) of protein and only 92 calories. And 3 ounces (85 grams) of salmon has approximately 0.6 ounces (17 grams) of protein and 99 calories.
• Include whole-grain products:
  1. You should be switching to whole-grain sources of carbohydrates. Whole-grain breads, rice and pasta are generally higher in vitamins and minerals than processed (white) carbohydrates and they will provide you with a longer lasting source of energy. Plus, they contain more fiber, which can help make you feel fuller while eating less. The saying “quality over quantity” applies here. The calorie counts will appear similar if you read the nutritional label, but you'll be getting a better quality of nutrients if you choose whole grains compared to the processed (white) alternatives.
• Include plums:
  1. Plums are a great snack. They're packed with flavor and contain only about 30 calories each.
• Include lentils
  1. This vitamin- and mineral-packed food is also a high-quality source of carbohydrates and fiber. A cup of lentils contains approximately 230 calories (including 15 grams of fiber). Use lentils as a side dish and an option to try instead of whole-grain rice.
• Include water:
  1. Drinking water is essential for keeping yourself hydrated when you're following a healthy, active lifestyle. Aim for 8-10 eight-ounce glasses per day and now with Pro Clinical Hydroxycut^™Instant Drink Packets two of those glasses can be full of flavor! You may need more water based on your activity levels. Use our water calculator to get a better understanding of your specific needs.
• Include sweet potatoes:
  1. These are a great substitute for white potatoes as they have a lower glycemic index (GI), which helps with blood insulin levels and ultimately influences the amount of calories that may become stored later as fat. Sweet potatoes have a GI rating of 53,* while white potatoes have a rating of 121 (the higher the rating, the greater the potential for a faster rise in blood sugar levels).
• Include almonds:
  1. These snacks are convenient and loaded with nutrients. You'll get protein, unsaturated fats, fiber and a variety of vitamins and minerals. However, avoid choosing almonds that are coated with salt, as this will up your daily salt intake considerably. And remember not to eat too many of these at one time. Twenty almonds will provide you with about 140 calories.
• Include watermelon:
  1. This gem of a fruit is a great source of water that will help you feel fuller without excess calories and is easy to eat. A cup of diced watermelon contains only about 41 calories and ample amounts of vitamins A and C, and also has Lycopene.
• Include salsa:
  1. Use this as a topping on everything from sweet potatoes to salmon; it tastes great and adds moisture to dry foods. A two-tablespoon helping has only about 9 calories and no fat.

Foods (and Drinks) You Should Avoid:

• Avoid anything but lean cuts of red meat:
  1. If you are eating regular cuts of meat, you could be taking in considerable amounts of saturated fats. Choosing a quarter-pound beef patty that contains 95 percent lean beef over one that contains 75 percent lean beef means you'll get 7 fewer grams of fat (which equals 63 fewer calories per patty).
• Avoid soda:
  1. The difference between a 12-ounce can of regular soda and a diet soda of the same size is approximately 40 grams of carbs and 151 calories.
• Avoid alcohol:
  1. If you are focused on living a healthy lifestyle, alcohol should not be part of your fluid intake. It is very calorie-dense; a bottle of beer has approximately 146 calories, and a shot of hard liquor has about 97 calories.
• Avoid anything but skim milk:
  1. While all types of milk have many benefits, if your goal is to cut your calories, you should choose skim milk. One cup of 2% milk has approximately 138 calories while the same amount of skim milk has only about 83 calories. Over the course of a week (having a glass per day), this can total 385 fewer calories.
• Avoid mayonnaise:
  1. While you may not use a lot of this on a daily basis, even a small amount has enough calories to make a difference. If you must use mayonnaise, choose the low-fat kind (which contains only 3 grams of fat per tablespoon) over the regular kind (which contains 12 grams of fat per tablespoon).
  
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Healthy Eating

Healthy Eating Pitfalls

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So you've been hitting the gym four or five times a week with a combination of weight training and cardio, and you've revamped your eating habits to no longer include hitting the fast food drive thru on a daily basis, what’s next?

Well, if you're not eating the right foods at the right times or if you're eating humongous portion sizes, a lot is wrong. Simply making better choices is the first step toward healthy eating. But getting your menu plan to work for you is going one step further. Keep reading to see if you're falling into any of the potential eating pitfalls.

1. You're eating the wrong foods or nothing at all after your workout.
   1. You have to make the right choices after you exercise. Otherwise, your hard work at the gym won't produce the results you want. After a workout, your body's nutrient levels are considerably depleted and must be replenished. Your muscles also begin their recovery process, which allows them to repair, leaving you prepared for your next workout.
2. Although you're making healthy choices, you're taking in too many calories.
   1. If you're trying to reach your goals, watching your portion sizes is just as important as making the right food choices. Controlling your portion sizes doesn't have to be difficult or time-consuming. It just takes some thought. In this mega-sized nation, it's important to remember you don't need to finish everything on your plate or in the package. Realize what the proper serving sizes of specific food choices are, and only eat what you require.
3. You're drinking sugary and high-caloric beverages.
   1. If you're taking in a lot of sugary juices and sodas, you may not even realize all the extra calories you're consuming. These calories can quickly add up without you even realizing it because they aren't that filling. Instead, reduce your consumption of fruit juices, opt for sugar-free sodas, and add lemon to water for some extra flavor. Also, for a boost, try one of our delicious Pro Clinical Hydroxycut^™ Instant Drink Packets.
4. You eat well most of the time, but you're often influenced by friends or family members to "relax and enjoy food."
   1. Don't let friends and family deter you from following your healthy lifestyle plan. We all know what a social event can be like, but that doesn't mean you have to choose the greasiest or most fattening items on the menu when you're eating at a restaurant just because your friends do. If you're meeting friends for food, keep to your eating plan as much as possible, and if you decide on a less-than-ideal choice, share it with a friend.
      
      How many times have you been at a relative's home and they offered you a food item that you knew didn't fit in your plan but felt bad about refusing? It happens to the best of us. Sometimes it can be difficult for family members to be supportive and understand why you're making certain choices. They may feel rejected by your refusal. Explain to them how you're trying to make healthier choices, and hopefully they'll support your efforts to stick to your plan.
5. You're eating the wrong foods at the wrong times throughout the day.
   1. Eating certain foods at the wrong times throughout the day won't do you any favors. It goes without saying that breakfast should be an important part of your day. This is an important window of opportunity to make sure you eat the foods that will fuel your body for the remainder of the day.
      
      You also want to watch what you eat in the evening. At this time, you are not as active as you may be the rest of the day, and so you should try to reduce your caloric intake. A large meal – especially when eaten before bed – will stimulate insulin. At this time, try to limit consumption of simple and processed carbohydrates such as pasta and white breads.
   
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5 Foods to Help Your Body Recover from Exercise – Faster!

5 Foods to Help Your Body Recover from Exercise – Faster!

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When you exercise, you can add to your overall health and recover more quickly by adding some of these power-packed foods to your menu.

• Nuts
  1. Nuts are a great source of nutrients and vegetable proteins. Although nuts are largely thought of as a fatty snack, the fat in them may actually be beneficial when training. If you're going to include nuts in your diet, be sure to moderate your intake, and stick to unsalted and plain-flavored varieties. Mix it up and include almonds, walnuts, cashews, Brazil nuts and hazelnuts.
• Lean Red Meat
  1. Red meat, despite what you may have heard before, can be extremely beneficial, especially when your body is trying to recover from exercise, as it is a terrific high-protein food. Yes, beef contains a lot of fat – the most of any of these power-packed foods – and for this reason consumption should be kept in check. This isn't an excuse to eat steak every night. But a lean cut of meat (could be venison or buffalo – it doesn't have to be beef) can not only be a great source of protein, but iron and B vitamins as well.
• Salmon
  1. Salmon is an excellent high-protein food that should be a part of any diet, especially if you choose the wild variety over “farm raised.” Wild salmon is one of the best sources of omega-3 fatty acids and it also packs a protein wallop! Farmed salmon still contains a lot of protein, but lacks entirely the omega-3 benefits because it's been corn or grain fed. Salmon is also easier to digest than other meats.
• Legumes
  1. Most legumes contain relatively high amounts of protein and are a good source of slow-releasing complex carbohydrates and an excellent source of fiber – which is something that is under-supplied in many diets. This combination amounts to legumes (kidney beans, lima beans, black beans, chickpeas, lentils, etc.) being a fantastic fuel for providing longer lasting and more stable amounts of energy for your workouts.
• Mussels
  1. Yes, ironically enough, mussels can amount to muscles. Mussels, clams and oysters, otherwise known as mollusks, are high in essential minerals and are a great source of protein! Avoid preparing them in rich or creamy high-fat sauces and you can really benefit from their abilities!

Remember: It is important to remember that protein, in all its forms, is a good muscle-recovery agent found in the food you eat. It's also important that you get your protein as part of a balanced diet.

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