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RunnersWorld Motivational Posters - Crack me up every time.
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Healthy Food Diet: 7 Day Clean Eating Challenge (Click here for sample meals)
Do you feel like your diet needs a fresh start? When life happens and you abandon healthy food in favor of whatever is nearby or comes out of a packet or pouch, it’s time for a “clean” break. That’s why we’re bringing you SHAPE’s 7-Day Clean Eating Challenge. It’s easy and the payoffs include skyrocketing energy, weight loss, better control over your appetite, and even better looking skin.
Just follow these 5 simple rules and try our clean-eating meal ideas:
1) Eat only whole foods. That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients—ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food contains even one ingredient that makes you think “huh?” skip it, at least during the clean eating challenge.
2) Keep meals simple. Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout.
3) Eat slower. Put your fork or spoon down between every bite, and focus on the flavors and textures of your food.
4) Eat on a regular schedule. Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite.
5) Listen to your body. Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. The recipes here intentionally don’t provide amounts. That’s so you get used to relying on your hunger and fullness cues to tell you when to stop and start eating.
Challenge accepted.
Wow I want to learn to do that!! :Oyour body can do anything. it’s just your brain you have to convince.
so true.
(via the--fitnessista)
Stack Your Hand: The right ingredients turn a humble sandwich into a nutrient packed meal.
Fat Burner
SALMON WITH CHILI AIOLI
Swap your tuna salad for salmon and you’ll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, the nutrient that gives chili sauces like sweet-spicy sriracha their kick, can increase fat-burning during exercise. Rye bread contains up to five grams of fiber per slice—more than whole wheat. Just make sure the first ingredient on the loaf is whole-rye flour or rye meal.
ASSEMBLE: Mix 3 tablespoons low-fat mayo and 1 teaspoon jarred sriracha chili sauce; set aside. Combine one 5-ounce can salmon, juice of 1/2 lemon, 2 tablespoons chopped fresh dill, 1 minced garlic clove, and salt to taste. Divide between 2 slices of rye; top each with arugula, tomato, half the aioli, and a second slice of rye.
Electrolyte Replacement
FIG PROSCIUTTO SANDWICH
Dried figs contain calcium, iron, and potassium. The latter “works with sodium to maintain the body’s water balance,” says sports dietitian Barbara Lewin, R.D. Prosciutto is high in sodium, making it ideal after a sweaty run, when you need electrolytes. Red peppers are brimming with vitamin C, which Harvard researchers have found may keep upper-respiratory-tract infections at bay.
ASSEMBLE: In a pot, boil 1/2 cup apple cider and 1/2 cup dried figs, then simmer for 10 minutes. Move to a food processor; blend with 1 teaspoon honey, 1 tablespoon lemon juice, and 1/4 teaspoon cinnamon. Spread on 4 slices whole-wheat baguette. Top 2 slices each with 1 ounce prosciutto, 1 slice Swiss, spinach, and roasted red pepper. Top with remaining bread.
Immunity Booster
CURRY EGG SALAD
Velvety Greek yogurt gives egg salad a protein boost along with probiotic bacteria. A study published in 2011 in the Nutrition Journal found that athletes who take a daily probiotic supplement have a 50 percent decrease in symptoms of upper-respiratory-tract infections. Eggs are rich in muscle-friendly protein, vitamin D, vitamin B12, and selenium. Dried fruit adds natural sweetness along with an extra hit of antioxidants and carbs.
ASSEMBLE: Mix 1/4 cup Greek yogurt, 2 tablespoons golden raisins, 1 teaspoon Dijon, 2 sliced green onions, 1/2 teaspoon curry, and salt and pepper to taste. Mix 4 chopped, hard-boiled eggs with yogurt. Cut two whole-grain bagels in half. Divide mixture among 2 slices; top each with avocado, cilantro, and remaining bagel.
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