STEPHANIE'S THREE P'S TO BECOMING A HEALTHIER YOU:
1.) Planning
2.) Portion Control
3.) Physical Activity
Planning your meals allows you to prepare for the day or week ahead. You will not be tempted by grabbing a quick fix, such as fast food.
Portion distortion is a major problem in America. When preparing meals at home read food labels and try to stick to the serving size. When ordering out at a restaurant try to eat half of your meal and save the other half for your next meal.
Physical activity is not only important for weight control it is also important for your overall health. Being active keeps your cells active and allows oxygen and blood to flow throughout your body without a fuss. This ensures healthy body systems and disease prevention.
STEPHANIE'S FAVORITE FOODS:
* raw almonds and walnuts
* light string cheese, light cottage cheese, and fat free milk
* avocados
* olive oil and canola oil
* zucchini, spinach, garlic, sweet potatoes, carrots, sugar snap peas
* bananas, grapes, nectarines, cherries, strawberries, blueberries
* greek yogurt
* black beans
* edamame
* quinoa
* dark chocolate and cocoa powder
* natural peanut butter
* hummus
* whole wheat products - Carbs are not the enemy. Just choose whole grain options. The following are my favorites:
* Orowheat Whole Wheat Sandwich Thins - These are delicious and have only 100 calories and 5 grams of fiber! Add some natural peanut butter and banana or thin apple slices for a delicious snack.
* Smart and Delicious wraps - These are also low in calories and packed with fiber and there are many varieties to choose from! Add chunk light tuna, Newman's Own all natural light honey mustard dressing and a bunch of fresh veggies for a tasty lunch.
* Post Shredded Wheat and Bran - The ingredients say it all: whole wheat and bran only, no added sugar or high fructose corn syrup - top this cereal with fat free milk, almond milk, or soy milk and add sliced bananas for a sweet breakfast!
* Barilla Whole Wheat Thin Spaghetti - Pasta is not the enemy!... Enjoy this pasta by sauteeing fresh or frozen spinach in olive oil, garlic and reduced sodium, fat free chicken broth or vegetable broth then adding cooked pasta and crumbled feta for a delicious and nutritious dinner. This one is so tasty! Don't forget to stick to your serving size. I enjoy this dinner with a large salad and aim for 1 - 2 cups of the pasta dish.
* Uncle Ben's Ready Rice (Whole grain brown) - Don't have time to cook dinner? This product cooks in 90 seconds. Match it with Birdseye Steamfresh frozen vegetables and some lean chicken breast sauteed or grilled in olive oil and Mrs. Dash garlic and herb seasonings for a quick 10 minute meal.
STEPHANIE'S FAVORITE WORKOUTS:
* Jillian Michael's 30 Day Shred, Boost Metabolism, Six Week Six Pack, Killer Buns and Thighs, Ripped in 30, and No More Trouble Zones workouts (available OnDemand from Comcast for FREE!)
* Yoga on Sunset Edge by Sara Ivanhoe (also available OnDemand from Comcast for FREE!)
* Mix up your routine by trying pilates, take a spin class or train for a 5K.
* Just get active - take the stairs, buy a pedometer and aim for 10,000 steps each day, create an at home gym, swim laps, take a bike ride, or just enjoy a walk with a friend or family member.
STEPHANIE'S FAVORITE READS:
* Intuitive Eating by Evelyn Tribole and Elyse Resch
* Fitness magazine
* Hungry Girl recipe books by Lisa Lillian
* The Biggest Loser Simple Swaps
* Breathing Space: Twelve Lessons for the Modern Woman by Katrina Repka and Alan Finger
STEPHANIE'S FAVORITE VITAMINS AND MINERALS:
* Daily Multivitamin
* Omega 3
* Vitamin D
* Calcium
STEPHANIE'S QUICK TIPS:
* Include a protein and fruit or vegetable with every meal and snack. Protein adds satiety and builds muscles. Fruits and vegetables add fiber for satiety with minimal calories and also adds vitamins, minerals, and antioxidants for immune health.
* Drink plenty of water. Fill a pitcher with water and add slices of lemons, limes, oranges, or cucumbers and keep it in your refrigerator for a refreshing beverage to enjoy all day long, not just after your workouts.
* Eat five to six times each day. Enjoy smaller meals and snacks every two to three hours. This keeps your metabolism working. If you don't eat often enough, your metabolism slows. Your body still needs fuel so it steals it from your lean muscle mass, not your fat stores. Remember food is energy for your mind and body...FEED IT! Oh, and don't forget that breakfast is literally "breaking the fast". So don't skip the most important meal of the day!
* Avoid saturated fats, trans fats and labels that read "hydrogenated oils". Enjoy monounsaturated fats such as those found in avocados, nuts, salmon, olive and canola oils.
* Buy local, fresh, whole, natural, unprocessed, organic foods as often as you can. Visit your local farmer's market each week to stock up on fresh fruits, vegetables, nuts and seeds.
