Action items to Keep You On Track With Your Diet


The word evokes all sorts of pain and torture, doesn’t it? 

It does for me, in fact I don’t even use it with our members. 

It’s very easy to associate a diet with starvation, depriving yourself and extreme sacrifice. 

You probably feel like that’s the only way to get and maintain the results right? 

What if I told you that it is possible for you to keep on track with healthy eating without punishing your mind and body. 

With this foolproof solution, you’ll realize that all it takes is mental fortitude and a desire to go after the lifestyle you desire! 

Your “diet” will become a way of life and provide you with lasting benefits. 

Follow these steps to keep on track with your diet: 

1. Cut sugar out of your diet: 

I’m talking… 

  • Designer coffees (mochas, blended iced-coffee drinks)
  • Energy drinks (Red Bull, Rock Star, Monster)
  • Bottled, fresh-squeezed, and refrigerated juices (acai, apple, grape, orange, pomegranate, Naked Juice and Odwalla concoctions, Nantucket Nectar, Ocean Spray, V8)
  • Almond, rice, soy, and other flavored so-called “milks”
  • Powdered drink mixes (chai-flavored, coffee-flavored, or hot chocolate)”
  • Powdered juice mixes (lemonade, punch, iced tea, sports performance drinks)
  • Soft drinks and diet soft drinks
  • Sports performance drinks (Gatorade, Powerade, Vitamin Water)
  • Sweetened cocktails (daiquiri, eggnog, margarita)
  • Sweetened teas (Snapple, Arizona)

Sweetened beverages provide HEAVY doses of BAD Carbohydrates without filling you up.  They are dangerously high in sugar. 

  • Brownies
  • candy, candy bars
  • cakes
  • cookies
  • donuts
  • ice cream
  • pie

sugar/sweeteners (agave, artificial sweeteners, brown sugar, cane sugar, evaporated cane juice, HFCS, honey, molasses, powdered sugar, raw sugar, table sugar);
sugar/chocolate coated nuts and trails mixes; popsicles and other frozen desserts; syrups; and other packaged/processed sweets and treats.
Consuming sweets generates a high insulin response with almost no nutritional benefit.
If you absolutely have to have something sweet in your house, you can acquire some high-cocoa-content dark chocolate. Stevia, a plant-extract with some healthy properties, can be used in moderation as a sweetener in recipes.
Listen, I get it giving up sweets is tough, I love chocolate! But I also love feeling good when I go clothes shopping and everything I choose fits well.  Plus once you clear your system of excess glucose, you will notice less and less cravings & crashes. 

2. Aim for three meals each day:

You may have heard these phrases before… 

Stoke the fire, to speed up that metabolism eat 6 small meals day 

Not exactly, who has time for all that planning? 

Plus more meals per day are not helpful in optimizing metabolism.  Stick to 3 and add a healthy snack or protein shake 

3. Eat Protein, Carb (Veggies/Fruit) & Healthy Fat. Always:

For protein a good starting point for serving size is the size of the palm of your hand.  As for veggies, go nuts add plenty of veggies to any meal.  Almonds, olive oil and coconut oil are just a few healthy fats I love to add to my daily eating plan.
4. Make your snacks healthy: 

You’re starving, just ended a stressful day at work didn’t pack anything for lunch so you skipped eating

What do you do?  

You probably do one of two things.  Wait until you get home and destroy the pantry, eating everything in
site, or you stop at a gas station and grab a processed “healthy protein bar”, something that reads “gluten free”  or “low carb”.  

Bad move. 
All of this could be avoided by taking 5-10 mins out of your morning or night before and packing a solid lunch with a few healthy snack options. 

for snacks choose hard-boiled eggs, fruits such as apples, veggies like carrots or celery stalks and cucumbers, or my favorite drive home snack a handful of almonds and an organic fuji apple. 
It can be done, even if you’re super busy. 

Finally, Move! 

Make excuses to move. Walk the stairs. Park far away. start an exercise plan but don’t get complicated, lift weights using full body exercises like squats, try a program that has it all like Training for Warriors.
Plenty of people maintain a healthy body composition without being a slave to the treadmill or elliptical machine (otherwise known as “chronic” cardio).
Healthy eating, movement and consistency = sustained results!

This program is intended to be that jump start you need to finally make fitness part of your life! It is time to realize you are worth it!

About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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