You have dedicated working several hours a week in the gym, scheduling cardio and your new plan to get smokin' hot and fit in 2010; but eating five or six healthy meals, every single day?
In this processed, hurried, fast paced world, this sounds like a tedious, calorie counting job; is this even possible for a busy person with a full time job or academic schedule? Maybe even a family and kids? Of course it is!
Two and a half hours each week, is all you need to guarantee nutritional success on your journey to fitness!
I will show you how to break it down into manageable easy steps to not have to think about every calorie, carb, or fat gram in each dish; you will know the macronutrients of every bite you take, because you'll prepare everything ahead of time!
The idea is to make it a weekend or at the most a bi-weekly event; first things first, be sure all of the junk foods, processed, boxed, canned or 'fake' items, are gone. No room for garbage in the fit pantry. Now it's time to grab a few essential items, you will need:
Tip 1. Cooking And Storage Items
- Food Scale
- Sharpie Pen
- Plastic Storage Containers
- Ziploc bags
- Measuring Utensils
- Non-stick skillet or Grill
- Steamer or Sauce Pan
- Non-Stick Sprays or
- Oil Spray Bottle for Less Fat Cooking
Tip 2. Food Safety
The USDA states that you can eat pre-cooked chicken, turkey, and beef up to three days later, and fish one or two days after cooking. It's wise to freeze anything you won't be eating until week's end, and to thaw tomorrow's meals in the refrigerator the evening before.
Now it's time to write out a basic list of healthy, fit foods good for anytime of the day or night.
Tip 3. Foods/Condiments
Extra lean ground turkey is an excellent replacement for ground beef; with the loss of fat though, expect a loss of flavor, so adequate seasoning is needed, in fact it's a large part of eating healthy for the rest of your life.
There are other condiments that can help you enjoy your food, while reducing calories and eating clean. These are mustards (look for added sugar when they are flavored or 'specialty'); low sodium soy/teriyaki sauce, salsa, olive oil, and low sugar dressings are all excellent additions to a fit pantry.
Click To Enlarge.
Low Sugar and Low Sodium Condiments Can Help You Enjoy Your
Food While Reducing Calories.
Tip 4. Cooking And Preparation
Cut and chop all raw meats separately from each other and separate from the vegetables. Be sure to wash your hands between each and every food item, cross contamination is possible from raw chicken to raw vegetables and no need to get sick when trying to get fit.
Cook (be sure each food reaches 165 degrees to ensure done-ness)chicken breasts and other meats in their respective pans, and divide them out into 3-5 oz portions, leaving dry to season later or season before you chill it, but some may cause your food to get soggy and I don't prefer soggy meats.
Click To Enlarge.
Cut And Chop All Raw Meats Separately From Each Other And
Separate From The Vegetables And Be sure To Wash
Your Hands Between Each And Every Food Item To Prevent
Storing things like avocado do better when you squirt a bit of lemon juice into the container, the acidity will prevent the oxidation (browning) that you see once it's cut and exposed to air.
If you need to take these to work grab a medium to large lunchbox/cooler, the kind that's label states it holds up to "24 cans" is a good size at any store and be sure it can hold up to 3 meals and a shake (whey, casein, or blend of proteins) or large water bottle all at once.
If you eat like you should when getting lean and healthy, it will be every 3 hours, never more than 4 hours between meals to prevent a blood sugar crash; this could lead to cravings that are hard to overcome.
There are some excellent protein products in the BodyBuilding.com store, and they are a lot less expensive here than other places, so take advantage.
Sorted By Top Sellers.
Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need.
[ Protein Powders Sorted By Top Sellers ]
So three meals is about 9 hours, and that shake is just in case you work out during your lunch break or day, or get stuck longer than you thought away from your fit pantry and safe, pre-cooked meals.
Tip 5. The Basics
Eat something with carb and protein in it as soon as you wake up, and then try to eat every three to four hours maximum during the day and evening. Avoid excessive caffeine or energy enhancers, drinks, and the like when starting this lean eating lifestyle, try to rely on the clean foods and proper timing of meals to keep your body awake and energized throughout your day, it really works.
Once your body is over the cravings and old eating habits of sugar and chemicals, you will actually crave these fit and nutritionally dense foods. It's completely acceptable to want junk food, the fat and sugar makes us crave it, but try to limit these items to once a week; things like dessert, white pasta with full fat sauces, and breads or pastries and alcohol.
One cannot expect success by eliminating the 'fun' foods completely; but a healthy, fit and wise individual who spends hours in the gym, and wants to look like it knows how to limit and sacrifice for a greater reward. Your reward will be a fit body, attractive physique and overall good health.
|Share This Article: