12/4/15 Day 14 –
Active Rest & Cardio
Hello
again you wonderful people! I would firstly like to start today's
blog by congratulating all of the Marathon runners in today's
Brighton Marathon, it was an incredible sight to see so many willing
and determined people, putting their bodies on the line for both
themselves and their given charities, well done to all who took part,
today, you are all winners!
But
now, onto some tricks and tips that might save your wallet and your
waistline.
1-Start
The Day Right
If
you have a large breakfast that contains a high level of protein,
mixed with some nice complex carbs it gives you such a mass of
sustainable energy that you don't need to eat for hours afterwards.
Remember that when you wake up your body is craving nutrients, it
needs those nutrients to function properly, so if you just have a
bowl of cereal or a slice of toast your body is left wanting more,
which is why only an hour or so later you find yourself hungry again.
2- Eat
Little & Often
When
you eat you raise your insulin levels, this keeps your energy levels
elevated, allows you to stay focused more and keeps your mind off
wondering what you are going to have to eat next. With less peaks and
troughs in your insulin it allows your body to constantly metabolise,
a small change that can go a long way.
3-Always
Pack Healthy Snacks
We
have all been there, at work, feeling hungry and there is nothing to
eat, so you pop to the shop and the little devil on your shoulder
tells you to just have a bag of crisps, or a chocolate bar, because
it can't hurt just to have 1 can it? So don't allow yourself to be
tempted! Pack some mixed nuts and seeds, if you want that sugar kick,
why not pack some level mixed dried fruits in with your nuts, the
combo of protein, good fats and some natural sugars will ward off
those bad snacking habits until your next main meal.
4-Just
Don't Buy It
Exactly
that, if you don't want to eat bad foods, don't buy them! I know it
can be tempting when you go into a supermarket to just pick things
ups because they are on offer, or you just crave it, so take a list
with you, don't divert from the list and soon you will realise, you
don't need these bad foods, you naturally have an abundance of
energy. If that is too difficult, shop online, as you can't browse
like you can in store it restricts the temptation to buy something
you wouldn't usually.
5-Swap
White Carbs For Brown Carbs
This
is probably one of the biggest and best changes I have ever made to
my diet and it will do wonders for you too. Brown Carbs fill you up
for twice as long as white carbs, you don't bloat as there is not the
excess starch in the brown/wholemeal/wholewheat carbs, this means you
can have smaller portions that will do more for you, as previously
explained in tip 2.
6-Read
Food Labels
Have
you ever picked up each individual item in your shopping basket and
actually looked at what is in it? Do you know how much sugar, salt
and saturated fats are in what you are cooking everyday? The chances
are that you haven't, this is another amazing tip to help you deviate
from the bad, unhealthy foods, when you actually read what is going
into your body you are a lot less likely to want to consume it, or
give it to your partner, children etc.
7-Plan
Your Meals
By
planning your meals for a few days or even a week in advance you free
up more time to do other things, as you don't have to spend the whole
time cooking. You can also meticulously go through each meal and
decide what is going to be beneficial for you and what isn't. Its so
easy to be running late and having to just 'throw' a meal together,
anything goes in it, as long as its quick and easy, and we both know
its not going to benefit you like a healthy pre planned meal would
be.
Enjoy
your Sunday were ever you are in this incredible world.
For
personalised meal plans, personalised workout programs, supplement
recommendations and guaranteed results for both men and women, email
me at:
mgonlinept@gmail.com
Happy
Lifting
Matt
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