Day 12: Let's Get Prepping

Many people use Sunday as a prep day for the week. (It doesn't have to be Sunday, just a day you have some time to prep meals.)

Remember all that yummy stuff you got at the grocery store yesterday? Get out your nifty new containers and start separating out meals and snacks.

Wash and clean and cut your veggies. Pre-cook roasts and cut them. Pre-make casseroles, frozen crock pot meals, home-made burritos, it doesn't matter as long as you have everything ready to go. Convenience is key!

Once that is all done, enjoy the rest of your weekend and know that you have set yourself up to have a great and healthy week!

You can do this!

Day 11: Making a List

Now that you have your goals and plans set and you have an idea of what you should be eating to live a healthy, active lifestyle its time to make a list, a grocery list that is.

Go through your pantry, separate anything that doesn't fit you plan. You can donate it to a food bank, give it away, or put it where you can't see it and be tempted to eat it.

Next make a list including fruits, vegetables and proteins. Scour Pinterest for healthy recipes and meal ideas. Have some kind of plan for what you will be eating and cooking this week and what ever you don't already have at home put on the list.

Remember spices and seasonings, you can experiment with them if you need to but if something taste great you are more likely to stick to your plan. Most people don't want to eat bland and boring food.

If you want pick up some nifty reusable containers while you are there so you can pre-pack and pre-separate meals and snacks. Convenience always makes things easier.

Now get shopping,

YOU CAN DO THIS!!

Day 10: Carbohydrates

How did you do with your fats yesterday? Did you avoid the bad ones, and have enough of the good ones?

Today we are talking about carbs, which should consist of 40% of the calories you eat. Now don't take this as a invite to gorge on bread, pasta and other refined carbs. While bread and pasta are oaky
in moderation, you don't need it with every meal and keep an eye on your serving sizes. (And if you are eating pasta skip the breadsticks or garlic bread) the key is to eat balanced meals.

Instead I want you to focus on getting your carbs from fruits and vegetables. There is a reason we are supposed to get seven servings a day! Try eating a couple fruits and or veggies with your three main meals and having a two part snack once or twice through out the day.

A two part snack is one protein and one fruit or veggie. This will help keep you full and satisfied all day long. Now remember I am not telling you, you can't have grains. I am telling you that the largest majority of your carbs on most days should come from fruits and veggies. Try to limit breads and pastas to one meal a day or take baby steps by cutting it from one meal at a time.

You can do this!

Day 8: Protein

How did you do with your calories yesterday? Did you hit your goal? Did you feel full and satisfied at the end of the day?

Today we are going to talk about protein. Getting enough protein each day helps you feel full and makes sure you lose body fat and not muscle.  When protein isn't high enough you can feel hungry and tired. Getting enough protein keeps you feeling full because it takes longer to digest then other foods and it gives you energy through out the day.

An easy way to estimate your daily protein needs is to divide your current weight in half. The number you get is the amount of protein (in grams) that you should be eating daily, as a minimum, you may need more depending on how much muscle you have, if you are pregnant or breast feeding, if you are male or female, how active you are and if you are actively trying to build muscle.

Click here to go to a lean protein estimator. Input your gender, weight and height. Look for your protein factor and set that as you maximum. My protein factor is 101 and half my weight is 70, so my protein range should be 70-100.  I typically aim for 120 becasue I am trying to tone and lean out and because it helps me feel full all day.

If you are interested in any of the other information given to you through the Lean Protein Estimator, about Herbalife or if you have any questions please feel free to e-mail at stdeal89@gmail.com


You can do this!