Are you eating these wrong foods?
I see it happen all the time…fat loss results that are trashed by eating the wrong foods. Please don’t let this be you. You exercise hard, so keep your results by avoiding these 7 foods:
1) Don’t Eat: White Pasta
White pasta will never be OK to eat when your goal is to look fit. Sorry, it’s filled with way too many simple carbs. These plentiful carbs have one singular goal: to be stored on your body as fat.
Eat This: Spaghetti Squash
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.
2) Don’t Eat: Store Bought Salad Dressing
The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From trans fats to preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.
Eat This: Simple Homemade Dressing
Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:
3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
1 part something acidic – vinegar, lemon, lime
A dash of salt and fresh ground pepper
Some fresh or dried herbs
3) Don’t Eat: Packaged Granola Bars
Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.
Eat This: Raw Nuts
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.
4) Don’t Drink: Blended Coffee Drinks
Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to avoid them completely.
Drink This: Unsweetened Iced Tea
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment.
5) Don’t Eat: Fast Food Breakfast Sandwiches
The drive thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.
Eat This: Grain-Free Mini Muffins
The recipe below Grain-Free Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.
6) Don’t Eat: Flavored Yogurt
Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.
Eat This: Plain Greek Yogurt with Fruit
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.
7) Don’t Eat: Potato Chips
Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.
Eat This: Bake Kale Chips
Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.
The quickest and most permanent way to drop fat and feel amazing is through a combination of healthy eating and consistent, challenging workouts.
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Pack Your Snack
How tempting will that vending machine or drive thru be if you have a home-packed snack ready to go at the first sign of hunger? Not as tempting, that’s for sure.
Make it a habit to pack wholesome, energy-inducing snacks with you each day and watch how quickly your fitness results start to show.
Grain-Free Mini Muffins
Need a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.
Courtesy of RealHealthyRecipes.com
What you need
½ cup blanched almond flour
½ cup flax meal
1 Tablespoon coconut flour
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
half of a ripe banana, mashed
⅓ cup coconut sugar
2 Tablespoons pure maple syrup, grade b
¼ cup coconut milk, canned, full fat
2 Tablespoons almond butter
1 teaspoon vanilla extract
1 Tablespoon coconut oil, melted
½ cup golden raisins
½ cup raw pecans, chopped
1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.
3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.
4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.
5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.
One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein
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