Grocery Shopping for Abs Cheat Sheet

Here are some general guidelines for choosing foods that give your body the best possible nutrition benefits. Everyone thinks that they need to go on a “diet” to reach their fitness goals, and while it is really important to not overeat, real fitness is not a diet but a habit of properly fueling your body. Your metabolism is your body’s greatest tool, and ensuring that you maintain a proper and consistent balanceof protein, fat and carbs will keep your metabolism humming and reward you with long-term, sustainable results. Remember you can work your butt off in the gym but your hard work will only show if you are putting as much effort into what you choose goes into your mouth!

• Read labels. In order to make sure you are getting the most out of the foods you eat, learn to read labels. As much as possible, stick to one-ingredient foods (for example, sweet potatoes, rice, oatmeal, carrots, apples, all are just one ingredient). Most of the additives you find in packaged foods are not nutritionally beneficial, and could even be working against your metabolism as your body attempts to digest them. Furthermore, packaged foods often process what would be good ingredients, taking away from their nutritional value. Beware of words like “refined” or “enriched.”

• Fill with fiber. Foods rich in fiber like veggies and slow digesting carbs keep your body fuller for longer.

• Don’t think of it as a “diet”, think of it as a lifestyle. Diets have beginnings and ends, and are impossible to stick to. Lifestyle habits are formed by making the right choices consistently. There are no gimmicks, it takes time and work, but the results are long lasting and make you healthier.

• Food is fuel. Food is not entertainment or something to do when we are bored.

• Nobody is perfect. Don’t beat yourself up if you get off track. Just determine the triggers that lead you to do it and be aware so you don’t repeat yourself and form bad habits. Even more importantly, don’t let it derail you completely as an excuse to affect your next meal! Simply let it go, and focus on following throughnow. It will be easier to be consistent the longer you stick to it.

• Allow yourself one treat meal a week. Use it as an opportunity to spend time with loved ones and enjoy others’ company rather than fixating on food.

• Eat smaller meals throughout the day. Most people, even people who aren’t overweight, have a bad physique because they forget to eat, which slows your metabolism and causes your body to start attacking muscle for fuel to give you energy. Eating consistently keeps your brain from thinking it is starving thus keeping your metabolism high, and what your food will become the fuel need to burn body fat!

• Cravings last only about 3 minutes. So next time you see something you really want, give yourself a minute to think about it imagine how it tastes, enjoy that in your head, and by the time you do the craving will be gone and you will realize you don’t really want it anymore

• The three main macronutrients are Carbs, Fats, and Proteins.Maintaining the proper balance of all three will yield the best long term results.

• Watch out for processed sugars. Processed sugar instantly spikes insulin, giving that feeling of a “sugar high,” then saps energy just as quickly leaving us without motivation to be active.

• The key to success is preparing your meals in advance! I pick a day, usually Sunday, to cook all my main food – rice, sweet potatoes, chicken, fish, etc, then I pack my determined portions in Ziplock bags to simply grab and go throughout the week. It is like having your own fast food! If the right options are available, it is easier to avoid the wrong options!

LEAN MEAN GROCERY CHEAT SHEET

Lost inside a grocery store wondering what foods to buy to support your decision to live a healthy and active lifestyle? Never fear! I the Lean Machine Grocery Cheat Sheet at your service! As said above, our diet needs a balance of Carbs, Fats, and Proteins. So here is a breakdown of the most nutritious options in each category.

CARBS

Quinoa

Brown Rice

Ezekiel Bread

Whole Wheat tortillas

Squash

Oats

Sweet Potato/Yam

Beans

Fruit

Vegetables

FATS

Almonds

Walnuts

Sunflower seeds

Chia Seeds

NATURAL Nut Butters

Coconut Oil*

Virgin Olive Oil

Flax Seed Oil

Nut Oil

Avocado

PROTEIN

Chicken Breast

Salmon

Tuna

Halibut

Lean Ground Turkey

Egg Whites

Tilapia

Cod

Steak

Lean Hamburger

Quality Protein Powder (read the labels on these too!)