Hey Team Tiger;
Yesterday was the first day of our TigerFit Boot Camp Sneak Preview (If you missed your chance to sign-up for the boot camp tryout don’t worry, we start a brand new phase on June 1st) .
I am so excited about the group that we have for this boot camp. They are all so motivated and energetic. I know that this is going to be just an amazing experience for them and for me.
One of the questions that came up yesterday was about nutrition. The question of “what should I eat and when should I eat it” is probably the biggest question that I answer as a fat loss expert.
I have included a little article below about eating fruits and vegetable for weight loss to help answer that question. I hope you enjoy it.
Yours in health,
Brian Woodruff,
Evil Genius of Fat Loss
P.S. If you are interested in joining us for the next boot camp, sign up for a trial membership of our Rapid Results program for NO COST and NO OBLIGATION by clicking here: Santa Monica Boot Camp.
P.P.S. The sign up deadline is May 31st. We are almost at capacity for our 5:30 AM boot camp and the 6:45 AM boot camp only has 4 spots left. Please sign-up ASAP to make sure that you get a spot. I wouldn’t want you to miss out.
Fruits and vegetables should be part of your healthy eating program
There are lots of unsafe and complicated diet programs that claim to help you lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe, easy and healthy one. Controlling weight is not the only benefit of eating more fruits and vegetables. Diets that are rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
The Key: To lose weight you must eat fewer calories than your body uses daily
This doesn’t necessarily mean that you have to eat less food altogether. You can make lower-calorie versions of some of your favorite meals by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.
Intersestingly, the water and fiber in fruits and vegetables will add volume to your meals, so you can eat the same amount of food with fewer calories.
Most fruits and vegetables are naturally low in fat and calories and are filling. As people become less active, their bodies need fewer calories. Even if you don’t need to lose any weight, you may still need to reduce calories simply to maintain your current weight.
Here are some tips to cut calories and eat fruits and vegetables throughout your day:
Breakfast: Begin Your Day with Energy!
• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries.You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch.
• Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito.
The new version will fill you up with fewer calories than the original.
• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories.
Dinner
• Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish.The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate—not a platter.The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
Smart Snacks
Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
The fruits and vegetables in the box above all have about 100 or fewer calories. Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.
About 100 Calories or Less
• a medium-size apple (72 calories)
• a medium-size banana (105 calories)
• 1 cup steamed green beans (44 calories)
• 1 cup blueberries (83 calories)
• 1 cup grapes (100 calories)
• 1 cup carrots (45 calories), broccoli (30
calories), or bell peppers (30 calories) with
2 tbsp. hummus (46 calories)
Remember: Substitution is the key.
It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.
Eats Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.
Canned or frozen fruits and vegetables are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.
Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.A small box of raisins is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.
Fitness Tip: Does FAT FREE really mean it’s good for you? – Many foods are touting that they are fat free and people are buying them left and right, but what lies beneath the hidden truths of these so called FAT FREE Foods…Fat free foods, when eaten in excess, will still be stored as fat!
