MyLeanBody Boot Camp Nutrition Newsletter
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Lean Body Concepts February 2010
In This Issue
Good Nutrition
10 Habits of Healthy Eaters
Earn a Free Week!
Greetings!

Thank you so much for being a part of MyLeanBody Boot Camp.  I am so fortunate to have you, and feel so lucky to be the one to help you get fit and healthy.  Exercise is only the first step in your fitness journey.  It will add more energy, strength, and life to your days.  It will also add more days (if not years) to your life.  You have taken the first step in joining MyLeanBody Boot Camp, continue on the path to reaching your goals by also incorporating clean, healthy eating every day.  80% of what you look like is from your diet, 10% is from exercise, and 10% is from your genetics.  Start eating healthy today and see results tomorrow.
 
Keep pushing yourself, you can do it!
Emily Blaudow
MyLeanBody Boot Camp
 
What is "Good Nutrition"?

Everyone has her own definition of "healthy eating."  Ask yourself who taught you how to eat, and how did they know what was healthy?  Was it your mom, sister, or best friend?  Did they tell you about one of the hundreds of fad diets that we all have tried?  Did any of them work?  Were any of them sustainable? 

Diets don't work!  You never have to diet again.  Healthy nutrition has to be incorporated into your lifestyle, and it has to be something that you can live with for the rest of your life.  For most of us, big changes need to occur in our diets, but they don't all have to happen all at once.  Small changes will bring about big results.  If you drink regular soda everyday, cutting that out could give you a 10 - 15 pound loss in two months.  Just from changing your choice of drink!

Good Nutrition does not have one definition, and it is not so strict that you won't ever be able to enjoy your favorite foods again.  Good Nutrition incorporates lean proteins, fruits and veggies, and good fats into your daily diet.  Good nutrition limits processed, out-of-a-box, and drive through meals. 

You have to eat to fuel your body, to have energy to get through each workout, to make it through the day, and to still have some left over for you at the end.  Give your body the fuel it needs to allow you to reach your goals.  If you want to lose weight, you have to eat right.  If you want to have more energy, what you eat matters. 

I have listed the 10 Habits of Healthy Eaters below.  Don't think that you have to change your entire diet overnight.  Look at the rules and decide what you can do tomorrow, and make a commitment to yourself to change one thing each week.
10 Habits of Healthy Eaters
Follow these 10 habits every time you eat and you will lose weight and never have to "diet" again!

1.  Eat every 2-4 hours.  Your metabolism is like a fire, if you want that fire to be burning calories all day you have to feed it.  Eat frequently, do not let yourself get too hungry.

2.  Eat protein every time you eat.  Protein keeps you satisfied longer because it takes longer to digest.  Protein also keeps your insulin levels even all day.

3.  Eat your veggies!  They add fiber, water, and bulk to your diet without adding too many calories.  Every time you eat, make sure you include a fruit or a veggie.  EAT THEM - I know I sound like your mother, but they are THAT good for you!!

4.  Control your Carbs.  Processed grains, sugars, breads, pasta, white rice, etc.  all spike your blood sugar.  Eat brown rice, sweet potatoes, Ezekiel bread, and oatmeal instead.  Your body can handle starchy carbs the best in the morning and within two hours of your workout.  Other times of the day stick to lean proteins, fruits, veggies, and nuts. 

5.  Eat Healthy Fats.  You must eat fat to burn fat. Fish oil, olive oil, nuts, avocados, and flaxseed oil are all very healthy additions to your diet.

6.  DO NOT DRINK calorie containing beverages!  Water is the best thing that you can give to your body.  It should be the first thing in your body each day.  Don't slow your progress by drinking your calories. 

7.  Eat Whole Foods.  The less processed the better.  If it grew out of the ground, eat it!  If it is processed, colored, and molded into a shape - spit it out!

8.  Plan to break the rules.  10% of the time, you can eat what you want.  That means about 4 meals a week.  Plan those meals ahead of time, and the rest of the week, follow the rules.

9.  PLAN, PLAN, PLAN.  Planning and prep will be your savior when eating healthy.  Cut up fruits and veggies at night so they are ready to take with you to work for a snack.  Cook some extra chicken when you are cooking dinner, and take it with you for your lunch tomorrow.  It will get easier as you go, so start planning today and you will lose weight tomorrow!

10.  Eat a variety of foods.  This plan does not have to be boring.  Try a new fruit or veggie each week.  Try to eat all the colors of the rainbow each day.  Healthy foods taste good, and you will not believe the all the extra energy you have after a few days of not eating the processed junk!



Adapted from Precision Nutrition by Dr. John Berardi
Bring a Friend.
Earn a free week of MyLeanBody Boot Camp when your friend joins.  Not only will you have more fun working out with your friends, but you will also be more accountable for your workouts.  I will also offer her a free trial week to make sure she love it as much as you do! 
 
Offer Expires: March 15, 2010