Wednesday, August 13, 2014

A Sample of my day and eating lifestyle!

Angel'a M Jones    
Follow me on Twitter @GodsHealthAngel

Angel'a Me being real with nutrition, exercise and certain foods, showing my lifestyle change with dieting tips.

Below is a copy of a eating what I follow that's been tweeted from two years ago, because my lifestyle has changed....not just my life style, my life has also changed.

6:30 am - Wake Up

Nutrition Key Factor - Start your day with 16oz. of water before breakfast and you'll cut your calorie intake by 13 percent. Putting Ice in your water ad you may burn an extra 500 calories a week. Thats a whooping 7 1/2 pounds within one year!

Also, recommendations enjoying low-sugar fruit like grapefruit at breakfast. In study, those who ate grapefruit before meals lost five times more weight than those who skipped the fruit. Research show there is a compound that switches on the body's fat burning genes.

7:45 am - Pre Workout Protein Shake & Supplements
Whey Protein Drink (on an empty stomach 6 – 8 oz. water with 1 scoop protein mix); included in Protein drink is 1 teaspoon of Creatine – (powder form in its purest form); BCAA (4 on Training Days -2 on Non-Training Days); 200 mg Caffeine (I don’t drink coffee or tea with caffeine, therefore   take a caffeine tablet that’s have the appropriate dosage), 1 piece of Fruit (I usually have a date or fig, something very small), this is for the liver.

Nutrition Key Factor - the breakfast carbs vary from toast to 1 protein muffin or 1 protein pancake. "Eat more protein" to fast track slimming. To get the right bang for your buck, you need to eat protein in the right, balanced way. Proteins  are made up of amino acids, which are essential to life. They're essential for muscle growth. Its' That's crucial when it comes to dropping pounds since muscle keeps metabolism at its calorie burning peak. Plus, protein stabilizes blood sugar to prevent spikes in fat-storing insulin and stimulates the production of appetite-dampening hormones in the belly.

The More the Better - NOT!!!  - this has lead to focus on protein heavenly, pushing us to high intakes of protein that can backfire. "Super-high protein diets tend to be very low in fruits, vegetables, whole grains and other life-supporting foods that can help us stay energized and unhealthy.

8:30 am - Breakfast & Post Workout Snack & Supplements
4 egg whites mushrooms, spinach and peppers, 1 slice Ezekiel Bread toast with low calorie, low sugar all fruit peach preserve; or 3 oz tuna in lettuce leaf; 1 piece of fruit or Liquid Colloidal Vitamins and Minerals; 1 - 600mg Calcium; 1 -Vitamin E 400-800mg; 1- Omega 3-Fish Oil 2 – 3g; Green Tea-Decaf (standardized for at least 30% EGCG)

Nutrition Key Factor - is pairing protein -rich foods with vegetables or other complex carbs is an easy way that ensures you're getting about 30 percent of your calories rom protein each day. This is also an amount proven to boost the overall weight loss by 55 percent and target belly fat fast. Researchers have concluded that 84 percent of the weight they lost was in the form of fat.

10:45 am - Mid Morning Snack
3oz chicken, then I eat 9 walnuts

1:00 pm- Lunch
For lunch I only eat energy foods; I’m busy and I don’t want to consume a meal that makes me sluggish or fatigued.) I eat ½ cup homemade non-fat pudding (recipe below) with 2 tablespoons plain non-fat greek yogurt and ¼ cup fresh/frozen fruit, 1 small snack bag of granola stuff (recipe below), 1 medium apple, 1 - Omega 3-Fish Oil 2 – 3g

Nutrition Key Factor - Meal Ideas: Purchase 6 - 12 Mason Jars and prepare for meal containers.  Take a container and make your favorite smoothie (adding more fruits and/or vegetables) to make it thicker than normal, almost like ice cream) and set in freezer until preparations are completed). Slice up favorite fruit and set aside about 3 cups then choose 2 cups of favorite (sugar free, low calorie, low carbohydrate) grains/cereal, 1 cup of favorite nut (chopped), 1 cup of flaxseed (optional). Take tops off all jars and line jars up on counter. Place two-three tablespoons of fresh fruit at the bottom of each glass. Remove smoothie mixture from freezer or refrigerator, begin to pour 1/2-3/4 cup into each jar on top of fresh fruit. After each glass is filled, place two-three tablespoons of cereal mixture in each jar. Now for the finishing touches add your jars, which is the nuts and seeds. Cover each jar with its lid. You can easily grab a smoothie for lunch, snack or even dinner. Each jar should be between 350-500 calories.

4:30 pm - Mid Afternoon Snack 3oz chicken, ½ cup fresh fruit (if I don’t put Walnuts inside my Granola Stuff mixture then I eat 9 walnuts)

6:30 pm- Dinner 5oz meat, 1 cup green vegetable, 1 cup colorful vegetable, 1 medium apple

8:30 pm Pre-Bedtime Snack Whey Protein Drink

Nutritional Key Factor - hiding produce in soups, omelets and sauces is a smart strategy. Shredding onions, garlic, carrots and zucchini, then sauté in a touch of olive oil, add low-sugar marinara sauce and heat through; serve with pasta. Such tricks have been shown to help dieters cut 360 calories a day.

Nutritional Key Factor - (1) Turn off cravings and fire up fat burn - During this two-week phase people are retraining their brains and bodies to enjoy healthy foods. You'll have protein at every meal and snack, which is revving up your metabolism and suppressing hunger hormones. (2) Sidestep Protein Overload - At each meal (and one snack), enjoy one of the protein sources suggested for slimming. medium egg or 3 cups of 1 1/2 cup of egg white; 3 oz {(of lean protein) your choice}; 1 tablespoon of nut butter (about the size of a golf ball) with 1 slice toasted multi-grain bread; 1 cup of low fat yogurt or milk, 1 handful of nut or 1/2 to 3/4 cup of beans. 6oz. Of tofu; 3-4 oz. of lean meat, poultry or fish;

Meal Ideas:
Breakfast - Egg-white omelet made with 3 egg white, mushrooms, spinach and peppers; 1 slice whole-wheat toast.
A cup of raw, no sugar, low cholesterol cereal, 1/2 cup low fat milk, 1/2 piece of fruit.
Lunch - Tuna-bean salad with 2 oz. tuna, olives and 1/2 cup each white beans, tomatoes and green beans with lettuce. Take a slice of lean meat, lay a piece of thinly small slice of cheese (about the size of a small pinky finger, I thinly sliced jalapeña.
About 3 of these can be used as source of protein. Snack - 1 sliced green or red apple with 1 tbs. peanut butter. Served with celery sticks on the side.
Another suggestion Tuna salad sandwich (made with spicy yellow mustard instead of mayonnaise), 100 calorie multi-grain bread (toasted, if choose), small salad, sugar free pudding.
Dinner - 3 oz. Sliced cooked turkey with 1/2 cup mashed sweet potatoes and a side of steamed Brussels sprouts.
Could substitute for any green beans or leafy vegetable.
Enjoy Smart Carbs - Each day, eat unlimited non starchy vegetables; 2 servings of fat burning fruits such as apples, grape fruits and berries. 1 serving of healthy fat such as 1 tbs. of olive oil, grape seed oil, sesame seed or coconut oil. 1 servings of whole grains or multi grains like 1/2 cup of cereal, 1 slice of bread, or 5-6 crackers and a high density of vegetables like 1/2 cup of corn, green peas or beans, lentils, edamame beans, or a small butter-free sweet potato (about the size of a young girl fist).

Mix it up to keep your metabolism going. You'll continue the pattern of incorporating a protein source at every meal and snack and you can now add additional serving both whole-grain or multi-grain carbs and healthy fats, plus an extra snack a day. You can now broaden your fruit choices by including bananas, plums, citrus fruits, grapes and melon.

Increasing your food allowances will keep metabolism of its peak by preventing the shift into "energy conservation" mode that can occur as weight drops off.

The right diet will make you never want  to get off, it becomes a lifestyle. That's what I encourage.
Wow, weight loss is just the beginning.....when you're getting the right amount of protein without going overboard, your energy levels will soar and fat will begin to start falling off. Beside that studies show you'll be healthier and happier and a Joy to be around.

Other confidence boosters- heart disease risk down by 30%!, stroke risk down by 31%, diabetes risk down by 50%,  colon cancer risk down by 65%, mood and energy up by 20% and brain power up by 95%!!!!