Things to Help You Reach Your Goals

Sunday, September 26, 2010 • Las Vegas, NV 89130

1. Rid Your Diet of Processed Foods:  Not only will you physically feel better, you will have decreased cravings and not be as hungry as often.  If the ingredient list is a mile long then it is processed.  My philosophy on how to know that it is not natural is this-if you cannot grow it, pick it, harvest it or butcher it (for those who like meat) then it is not natural.
2. Re-Evaluate Your Portion Sizes:  In the past 10-15 years the portion sizes in this country have gotten out of control.  It has skewed our preception of what a real protion size is.  To help you re-establish proper portion sizes begin by using a 10 inch plate for your meals.  Look at your plate as if it were a pie chart.  Divide your plate into three sections - Half should be for vegetables and/or fruit, 1/4 for your lean protein and 1/4 for high fiber, low glycemic carbohydrate (i.e. lentils, beans, etc)
3. Eat Carbohydrates: Carbohydrates are an energy source for the body.  Carbohydrates consist of grains but are also fruits and vegetables.  Of your total carbohydrate calories needed for the day make 50% of them come from vegetables and fruits and the other 50% from high fiber grains.  High fiber grains can help curve cravings and boost your metabolism.  You want your fiber intake to be at 25-30 grams per day.
4. Eat More Often: To help keep your metabolism and your blood sugar levels at a more even level throughout the day you want to eat 5-6 times per day.  These meals should range between 200-500 calories each, depending on your total daily caloric requirements that are determined by your Daily Caloric Expenditure.
5. Eat More Well Balanced Meals: Include a lean protein with all of your meals to help your body repair tissue, to keep you more satisfied and to keep your calorie burning furnace burning at a higher level even when you are not exercising.
6. Stay Properly Hydrated: About 75% of us walk around dehydrated.  Proper Hydration helps keep your body running properly, aides in weight loss, aides in proper lubrication of the joints, keeps your brain functioning properly and much more.  Many people mistake thirst for hunger.  Everyones water intake is different and you can have it calculated exactly or you can use the average standard which is at least eight 8 oz glasses a day.