Exercise & Nutrition - The Winning Combination

As much as we are huge advocates of exercise, exercise alone will not get you in shape and healthy. Your diet is a HUGE part of the equation. Some people could literally workout all day long, but then eat in a way that promotes body fat storage, leaving them seeing little or no results.

While your dietary intake is probably not terrible, there are a few tips that will help you improve it even more.

Tip #1: Don't eat late
This is the most simple and effective way to preventing body fat storage and improving your body composition. Instead of eating less food late at night, simply don't eat late at all. Try these tips...

• Brush your teeth right after dinner. Once your teeth are clean, you've put an end to your consumption for the day.
• Change things up. If your evening routine revolves around food, find a new routine such as going for a walk, doing a little house cleaning or simply taking advantage of going to bed a little earlier!
• Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Tip #2: Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips...

• Drink a big glass of water (at least 8 oz.) before each meal. This will make it less likely that you'll overeat.
• Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body. Don't like the taste of plain water or need a little flavor from time to time? Squeeze lemon, lime or orange in your water. You can also try putting berries or cucumber in your water for a refreshing boost!
• Carry water with you throughout the day. Invest in a water bottle and be sure to have it at your desk at work, in your car and in a visible place at home. Remember, out of sight, out of mind.

Tip #3: Load up on fiber
Most of us do not get enough fiber in our diet. It is recommended that adults get at least 25g of fiber per day and on average, only 15% of Americans are coming close. This is a problem since fiber is essential when it comes to overall health and getting lean. Fiber-filled foods are low in calories and are filling, so you'll be eating less and getting lean. Try these tips...

• Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Try the recipe below and serve it on a bed of greens.
• Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day. Be sure to combine them with a food that has some protein such as unsalted nuts or seeds, nut butters, Greek yogurt, low-fat cottage cheese, etc. to prevent a spike and drop of your blood sugar.

Tip #4: Eat fewer carbohydrates
Now I didn't say to cut out all carbs, but rather to eat fewer carbs. When eaten in large quantities or too often, starchy carbohydrates such as white potatoes, white pasta, white rice, breads, cereals and baked goods can contribute to bloating, body fat storage and fatigue. Eating fewer carbs is a realistic and very effective way to stay healthy, energetic and lean. It is also helpful to choose your carbohydrates wisely. The best food choices that contain carbohydrate are fruits, vegetables, low and non-fat dairy and whole grains (be mindful of your portions). Try these tips...

• Choose sprouted grain bread (find it in the freezer section). Sprouted grains have more protein and are less likely to be stored as fat. That being said, limit the amount that you eat.
• Eat half of the carbs. Make your sandwich open-faced and remember, pasta is a side dish, not a meal. Choose whole grain pastas rather than white.
• Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a shake/smoothie made with fruit, Greek yogurt and ice, fresh fruit or veggies.

Tip #5: Choose only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips...

• Fruit is natures candy. When you wean off refined sugar fresh fruit will taste like dessert. You'll know you have it when an apple tastes sweet.
• Do not eat foods that contain white sugar or high fructose corn syrup. These items are sure to go straight to your mid-section or rear.
• Try wholesome sweeteners, like pure VT maple syrup, raw honey or dates in your cooking instead of white sugar. Replace white sugar with coconut palm sugar or turbinado sugar in your kitchen.

Take these tips and "run" with them. Combining these tips with challenging and consistent exercise is a recipe for optimal health and fitness results!

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Blackberry Chicken

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad.

Servings: 4
 

Ingredients:

For the Chicken:

• 1.5 pounds organic, skinless, boneless chicken tenders
• 1 cup organic blackberries
• 1/4 cup coconut aminos (or low-sodium soy sauce)
• 1/4 cup red wine vinegar
• 1 Tablespoon olive oil
• 1/8 cup yellow onion, minced
• 4 garlic cloves, minced
• 1 packet Stevia

1. Rinse the chicken tenders and pat dry. Place in a large Ziploc bag.
2. Combine the rest of the ingredients in a high speed blender until smooth.
3. *optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

• 1 Tbsp coconut oil
• 1 cup organic blackberries
• 1 packet Stevia
• 1 Tbsp red wine vinegar

1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
4. *optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
5. Serve over the cooked chicken.

Nutritional Analysis:

One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein