mindful eating

The one thing we can control (for the most part) everyday is what and when we eat. So, you should have an eating plan where you actually plan out the times of the day when you eat. Keeping a journal is a great way to stay accountable of everything that goes into your mouth.

Try this 6-Step Healthy Eating

1. Aim for 5-6 "small meals" a day

* Choose fresh fruits or veggies first. They supply you with numerous antioxidants, fiber, electrolytes and anti-inflammatory properties.
* Go with small a lean protein source next. Poultry, fish, beef, pork or beans/legumes. I personally use protein powder for shakes too.
* Pick a complex carbohydrate last. Use whole grain products whenever possible. This group should also be your smallest portion.
* Combination foods like skim milk, low fat yogurt, beans (complex carbs and protein), and other high metabolic foods – see step 5 – are a great choice too.

3. Try and eat every 2-3 hours

* This keeps your metabolism fired up and working for you, not against you.
* Believe it or not, you should eat even if you are not hungry to stay on the eating plan. Small meals or a snack like a 1/4 cup of almonds and some water or a piece of fresh fruit and some peanut butter.



4. Eat within 15 minutes from the end of your workout

* This will refuel and rebuild your muscles quickly as well as reducing possible soreness and inflamation.

* I also recommend 30 minutes per day of exercise. You should have a balance of strength training and cardio based activities. Interval strength training, in my opinion, is the best way to burn fat fast, gain strength and get your cardio in.

5. Eat more high metabolic foods (food's high in protein and fiber or foods that exhibit fat burning properties)

* These foods are things like avocados (which have heart healthy fats as well), berries, almonds, beans, low fat yogurt, oatmeal, green tea, broccoli, clear broth soups and hot peppers.
* These foods make your body expend a lot of energy to break them down. Unlike simple sugars in soda, cookies and candy.


If you follow this type of eating plan, you will actually feel less hungry throughout the day because you will be eating more often. Also, your body's metabolism will burn more calories throughout the day.

I am one for counting calories. I believe weight loss is actually a simple thing to do – although EXTREMELY HARD to do for some. It really boils down to eating well and exercising more. If you hit a plateau, adjust your portions, try new high metabolic foods, try new exercises or exercise more intensely.

Yep, that's pretty much the plan that I aim for. It's working very well so far.