Changing the way we preceive the word Diet

Unfortunately, the word diet has such a negative connotation in our society.  I remember as a child hearing my mother and grandmother lament over the subject.  One day, they even found this 1990’s meme of a person standing looking miserable and it said, “The first three letters in diet are DIE.”  It is no wonder that we get cold feet when we are about to try a new “diet.”

However, Merrian-Webster define diet in the simplest terms as “food and drink regularly provided or consumed,” (1).  Their second definition is “habitual nourishment.”  We love that word, nourishment.  Our diet isn’t there to torture us.  Our diet is the food we consume to nourish our bodies.  It is the food we eat that gives us the energy to get through our day.

So, let’s stop looking at diet negatively, and take a look at it for what it really is.  Before eating anything today, examine what you are about to consume and question yourself…”will this bring me nourishment?  Will this give me energy?”  If the answer is no, perhaps there is something else you can eat instead.

Have Fun & Be Active!

Your friends from Build it for Life

  1. http://www.merriam-webster.com/dictionary/diet

Every time I work out, I’m STARVING!

“Help!  Every time I work out, I’m STARVING!”  We hear this comment all the time.  We work out hard, and then we defeat our success in the gym or outside, by overconsumption when we are done.  We have to stop this, or we will never get to our weight loss goals.

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Being more hungry after starting a new workout routine is natural and normal.  Your body is burning more calories than it’s used to, and so it thinks it needs more to make up for that deficit.  So, what do we do??

Well, we don’t want to over-eat excess food that’s not good for us.  Instead, try filling your body with healthy fats and proteins.  Fat and protein take longer for the body to digest, so when we consume it, we can feel more full for longer.  Another way to battle the starving feeling is to eat every few hours throughout your day.  By constantly giving your body some nutrients, it shouldn’t ever get to that point of “starving.”  Eventually, your body will start to get used to the greater physical demand and the starving sensation will go away.

Have fun & be active!

Your friends from Build it for Life

Typical Food Consumption

Here is a typical day for our founder, Rebecca!

Breakfast: banana, homemade yogurt, 1/8 cup almonds, 1/8 cup granola

Snack (10:30 ish) : 100-150 calories worth of a chicken sausage, serving of raw veggies

Lunch: a bed of some type of green leafy vegetables with peanut butter Thai style chicken legs & thighs (4-6oz), 100 calories worth of a dark chocolate bar

Snack: Seaweed, freeze dried edamame, or a mixture of trail mix and pumpkin seeds

Dinner: Taco styled beef (95% lean) with black beans on top of a bed of some type of leafy green, two dark chocolate covered almonds

Snacky-pm treat: 2 cups of low sodium popcorn, 1 cup of white cheddar popcorn – both organic, occasionally, there may also be a peach or some type of fruit eaten now too

Have fun & be active!

Your friends from Build it for Life

Why should I eat almonds for Breakfast?

FullSizeRenderMmmm, nothing say breakfast to me like some yogurt, a banana, and almonds.  Almonds, being a nut, tend to get a bad reputation from time to time because they are high in calories (1).  In fact, one full cup of almonds is roughly around 817 calories!  However, we would never want to eat that many at once.  A serving of almonds is around 170-204 calories which makes them a great addition to breakfast. Almonds are chalk full of healthy proteins, about grams per serving, healthy fats, and vitamins and minerals.  Therefore, when we eat almonds, are bodies utilize every bit of them…there are no empty calories in an almond.  Almonds are particular high in these minerals, copper, magnesium, zinc, phosphorous, and iron.    In addition to other vitamins, almonds contain large amounts of vitamin E, and some of the B vitamins (Riboflavin, Niacin, and Thiamin).  So, if you haven’t had your breakfast yet, try sprinkling a few almonds into the mix (anywhere from an eighth of a cup to a fourth of a cup).

Have fun & Be Active!

Rebecca from Build it for Life

10 Go-to Easy, Healthy Snacks Under 250 calories

  1. Apple and 2 tablespoons of almond butter….it’s so delicious, especially with a little cinnamon on top!
  2. Chicken Sausage.  Easy to cook ahead of time, and pretty yummy cold.
  3. Two hard boiled eggs with a little cayenne pepper and salt
  4. Larabars, or any other protein bar where you can read the ingredients on the back of the label
  5. Greek Yogurt
  6. Organic cold cuts wrapped around some grapes or leafy greens
  7. 1/4 cup of trail mix
  8. low sodium beef (or other meat) jerky
  9. Raw veggies and humus
  10. and if ¥ou are snacking just to snack, popcorn.  It’s low in calories and oh, so good!

Have fun & Be Active!

Rebecca from Build it for Life