THE BALANCE

Written By Owner: Victoria Thomas

Maintaining healthy eating habits is a difficult task for everyone, myself included. Searching through massive amounts of confusing nutritional information and trying to decipher which popular diet you will try this week can find you frustrated on the couch, with an empty BlueBell container. All you really want to know is how to lose 15 pounds this month and make those abs pop without cutting out double stuffed Oreos and happy hour. Trust me, I understand the struggle but don’t worry "The Balance," is here to help. The Balance is JOURNEYFIT'S  eating education program and the problem solver to the real issue with eating. Let's face it eating healthy is not hard eating healthy consistently is the true task. However consistency is an issue because there is no true measure of balance. Subscribe to "The Balance," to not only find the resources to create an eating plan that works for you but to be taught the principles of eating balanced and flexible everyday.  

Step 1: Download My FITNESS PAL

The first thing you should do whether your goal is to lose weight or gain weight is to find out how many calories you should consume a day to get to your goal weight. "My Fitness Pal," is a great resource. It tracks your calories with a robust catalog of foods to choose from. My Fitness Pal has the nutrition info from restaurants as small as "Mom and Pop's diner" to as large as Subway. You tell the app what your goal weight is and they will tell you how many calories you need to eat, to get to your goal. If even splits up your calorie requirements in terms of macronutrients. The best news is its FREE!

Step 3: Add lean sources of Protein 

Adding lean sources of protein to your eating plan is another key to feeling fuller longer. Most importantly, proteins are the building blocks for lean muscles mass. Lean protein is the way to go. Minimize your consumption of fried meat but add these lean sources to your healthy eating arsenal. 

• Whey protein 
• Eggs
• Egg whites
• Chicken breasts
• Turkey Breasts
• Lean Beef 
• Fish (tuna, salmon)
• Protein bars 
• Casein
• Almonds, Cashews (most nuts)
• Natural peanut butter 

Step 6: Creative Meals

Eating healthy doesn't have to be boring. Your consistency thrives in your creativity. Every meal doesn't have to be baked chicken and vegetables. There are many flavorful and healthy recipes.

Step 2: Eat more vegetable carbs

Now that you have a daily calorie limit incorporate more vegetable carbs in your meals. Vegetables are low glycemic indexed foods that will continue to fuel a fire metabolism and will fight to keep fat storage away. Don't forget to diversify your veggies. Broccoli is not the only vegetable and steaming vegetables is not the only way to prepare them. Have some fun. Where is the eggplant parmesan and the cauliflower rice? Adding more veggies to your meal plan will allow you to feel fuller longer because of the fiber components of all veggies. 

Step 4: Eat every 3-4 hours

This is where 70% of people miss the the mark. While you may be eating less you should not be eating less often. Your metabolism is a furnace that needs to always keep a fire. If you fuel it with small portions every 3-4 hours, your body will digest food faster and burn fat more efficiently. 

Step 5: Hydrate 

Sweat sessions aside, water boosts your caloric burn—period. That’s because every time you eat or drink, your body has to work (a.k.a. burn calories) to process whatever’s coming in. In one study of healthy men and women, published in The Journal of Endocrinology & Metabolism, drinking about 16 ounces of water temporarily spiked participants' metabolic rate by 30 percent. The researchers concluded that increasing water intake by 1.5 liters (about six eight-ounce glasses) per day would increase daily caloric burn by about 200 calories.