Have you been thinking about changing your health and wellness? Do you want to lose a few pounds. gain some muscle or just overall feel better and have more energy? This post is for you. Not only will there be some tips to make your journey more beneficial, but there will also be some products that make the journey a lot less complicated! This is not a post that has any afflicted links. There is also no pitch for any type of meal replacement or food replacement programs. Consult a medical professional for specific dietary needs and restrictions.
Drink LOTS of water. I did a month challenge where I had to drink an entire gallon of water a day and it definitely got me back on track with my water intake. My cravings for junk food went down tremendously. Every once in a while, I add fruit, but I like the taste of regular water. If you’re worried about extra stuff in your water, Brita has great options.
Make exercise fun. Now, I do Crossfit and I feel like I am in another episode of extreme sports. However, exercise works because it gets you moving. So dance, walk, run or even do yoga (I’ve heard hot yoga is intense). Get that heart rate up.
Most people think about the boring baked chicken, with some broccoli or greens beans and maybe a sweet potato. You also probably see the black and clear top plastic containers, too. Meal prep should be nutritious, but you can get spicy with it. Let’s keep it simple with four content areas: Fats, Proteins, Carbs and Veggies.
All veggies are NOT created equal. Stick to leafy, green vegetables because they tend to have the most naturally occurring nutrients. Think of your veggies being found on a farm or the farmer’s market. Try to stay away from:
- Any type of squash
Next up, we have carbs. Now, carbs happen to be my favorite food group, but I learned that making more conscious choices when it comes to carbs keeps me on my regimen. Some of the items listed below may defintely taste a little bland, because they are not processed like the item we are used to. Give them a try! They may not taste like what you’re used to, but they definitely help reach your goals.
Your carbs can include:
- Mash Sweet OR Red Potato
- Any Bean/ Legumes
- Cooked Brown OR White Rice
- Ezekiel Bread
- Cup dry Rolled Oats
- Cup Any Berries
- Cooked Quinoa
Protein. Who doesn’t love protein?! You can find many sources of protein. So even if you don’t eat all types of meat, there is something for you.
Your protein can include:
- Chicken Breast (Skinless)
- Bison Burger
- 99% Lean Turkey Breast
- Pork Tenderloin
- 96/4 Ground Beef
- Any Shellfish
- Cup Egg Whites (the slimy part of the egg if you have to separate it manually).
When I see this, I think of some pretty delicious meals. With protein, you have to get creative on how it is prepared. Just take it easy on the fried foods. Greek Yogurt and Cottage Cheese are considered proteins in this instance.
Last, but definitely not least, we got the fats. Now, in my mind, fats equate to seasoning. Who liked bland food?! NOT ME! Honestly, just be smart about your fats. If you don’t feel like making some of these options (aka salsa), compare food labels in the store for the best caloric/sodium option.
Below are the best fats around. Beware: some of these can have a high sodium level.
- Peanut Butter
- Almond Butter
- Coconut Butter
- Grassfed Butter
- Olive Oil
- Medium Avocado
- Cup Any Nuts
- Coffee Creamer
- Any Cooking Oil
- Sriracha Sauce
- Fresh Salsa/Pico de Gallo
- Dill Pickle Relish
- Mrs. Dash (find the one’s you like. Some even have a no salt version!)
- Apple Cider Vinegar
- NO Vegetable or Canola Oil
*If you’re like me and like the occasional cookie or brownie, you can find healthy substitutions for vegetable and canola oil!*
If this list seemed to be in a random order, it actually isn’t. The categories were placed in descending order for portion size. These portions are generalized.
- Veggies: Fist Size (1 cup)
- Carbs: Cupped Hand (½ cup)
- Protein: Palm Size (3-4 oz.)
- Fats: Thumb Size (2 tbsp)
Although I could post THOUSANDS of pictures, I decided to just place the general links to some of my favorite products. A key part for me is being able to have containers that can have mutliple functions like storage, baking and fridge friendly. Some of these places may require memberships, but look at Marshalls, TJMaxx and Ross every once in a while for some of these same products. I’ve also included some drinkware too!
If you’re looking for durable bakeware the brand Tasty (the one with all the food videos on Facebook and Instagram) can be found at Walmart or on Walmart.com
✨ Comment your new health goals! ✨
What has worked for you? What are you changing? Where did you find comfortable workout clothes?
✨ Alexas 💕