Whatever you eat is either protein, carbs aka sugar, or fat.
  • help builds muscles
  • eat lean protein; skinless baked or grilled meat, seafood, eggs, egg white, egg beater, raw nuts, beans, almond butter
  • another word for sugar
  • your energy supply
  • 90% of your carbs should be fruit and veggies (they are loaded with vitamins & minerals)
  • unsaturated, monounsaturated and polyunsaturated fats are healthy- they lower your cholesterol and reduce your risk of heart disease
  • (examples: olive oil, canola oil, sunflower oil, peanut oil, sesame oil, soybean oil, corn oil, safflower oil; cooked at low temperature, nuts, peanut butter, flaxseed, sunflower, sesame seeds, pumpkin seed, fatty fish, soy milk, tofu, avocados, )
  • stay away from saturated and trans fats- they raise your cholesterol and increase your risk for heart disease
  • (examples: chicken with skin, lard, shortening, cheese, ice cream, margarine, butter, fried food, candy bars, cookies, doughnuts, muffins, cakes, pizza, popcorn, crackers, chips, whole fat dairy products, palm and coconut oil)
Drink plenty of water, get proper sleep, eat healthy & exercise.
  • drink half your body weight in water
  • eat mostly foods with one ingredients

    Water makes up a large percentage of our bodies, therefore we must be sure to replenish our body of pure fluids. Not drinking enough water, leads to constipation, hunger, headaches, fatigue and dehydration. Drink at least 8 glasses of water each day.

    A good night’s rest is essential to our health. When we sleep, our body recharges and builds up our immune system as well as fights depression and anxiety. We should strive for at least 7 to 8 hours of sleep each night to feel energized and alert throughout our day. Getting enough sleep can also keep your body from storing fat.

    Eating Healthy
    Healthy eating is an important component of good health. You ARE what you EAT.  If you fill your body with junk, processed foods, fast food and ‘fake foods’ such as high fructose corn syrup and chemical-laden ‘diet’ sweeteners— you will feel and look awful. But, if you feed your body with the proper fuel and nutrition, you will feel amazing and have glowing skin. Keeping your blood sugar at a steady level throughout the day will keep you feeling energized; try to have something to eat every 3-4 hours to keep your blood sugar steady. If you go too long without eating, your body will signal starvation mode, began to crave sweets and store what you eat as fat.

    Try to get 30-40 minutes of exercise 3-5 days a week. I’m not just talking about the gym.  Engage in activities that you enjoy such as walking, jogging, playing tennis, volleyball, softball, swimming, biking, skating, bootcamp, yoga, pilate, etc. Just keep the
      body moving and active.
Avoid processed foods as much as you can, and satisfy your sweet tooth with fruit.
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