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]]>Spinach
This green vegetable is great at not only boosting your strength but defending your body against harm. Filled with zinc and fiber, spinach helps to detoxify your body and balance your metabolism. Due to containing a high level of antioxidants, spinach will help to decrease muscle soreness and improve recovery after your workout. There are also plenty of recipes that include spinach, from pasta to curry.
Salmon
Protein is an essential part of any bodybuilder or gymgoer’s diet. There is perhaps no healthier source of protein than fish such as salmon. This fish possesses anti-inflammatory omega-3 fatty acids that will reduce post-workout muscle soreness while the protein itself will help to build muscle during your workout.
Chickpeas
Containing both protein and carbohydrates, chickpeas prove beneficial both during and after your workout. They contain a high amount of iron that will help to improve your oxygen flow as well as endurance and overall performance.
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]]>Breakfast Super Shake
Grab some full-fat milk, yogurt, blueberries, goji berries, and a banana, and place them in a blender. Then, mix the ingredients until smooth. If you’re in the mood to experiment with different flavors, consider adding some cinnamon or honey to the mix.
Avocado Smoothie
In addition to the core ingredient of avocado, this delightful green smoothie requires bananas, frozen mango, and coconut milk. Depending on the flavor you wish to achieve, consider adding vanilla protein powder or spinach as well.
Vanilla Protein Smoothie
If you enjoy creamy vanilla milkshakes, then this healthy alternative is right up your alley. Place vanilla, milk, banana, greek yogurt, coconut oil, and pineapple in your blender and mix well.
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]]>Personalized Nutrition
One of the significant advantages of counting macronutrients is the precise control it provides over nutrient intake. Monitoring grams of carbohydrates, proteins, and fats consumed can help you tailor your diet toward specific goals, such as weight loss or muscle gain. This level of accuracy allows for a more personalized approach to nutrition and makes it easier to know that you’re getting the right balance of macronutrients for optimal health.
Deeper Understanding of Nutrition
Counting macronutrients encourages individuals to analyze the composition of their meals and snacks, which can foster a better understanding of the nutritional content of different foods. This knowledge can empower you to make informed decisions about your dietary habits, leading to healthier choices in the long run.
The Cons of Counting Macronutrients
One of the biggest drawbacks to counting macronutrients is that it requires meticulous tracking of every food item consumed. This can be time-consuming and may feel overwhelming for some, leading to a potential obsession with numbers and a negative relationship with food. Additionally, solely focusing on macronutrients may lead to overlooking other vital nutrients, such as vitamins and minerals, which play a significant role in overall health.
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]]>Apples
Apples have 5g of fiber per fruit. They are a great snack food, and you can drizzle some peanut butter on them to make them tastier.
Holistic Nutritionist (@lindsay.lives.well)Whole Grains
A balanced diet should include lots of whole grains such as quinoa or oats which are rich in fiber and really filling. Try to eat oats in the morning and some quinoa for lunch to get your fiber quota for the day.
Chia Seeds
Chia seeds are really high in fiber—they have 10g per ounce! They are easy to incorporate into your diet. Just add them to your granola or make a chia seed pudding for your breakfast.
Prunes
Prunes are regularly eaten for constipation as they have a high sorbitol content and contain 11g of fiber per cup. You can eat them on their own or blend into a filling smoothie.
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]]>External Accountability
Now, we don’t mean self-accountability, the kind that preaches that we should all be ensuring that we’re being accountable for ourselves. That’s all good and all, but this isn’t where the real work is at. If people were able to be accountable for themselves, they wouldn’t have to diet in the first place. No, what we’re talking about is external accountability.
External accountability is having a buddy, or a nutritionist, or a doctor keeping tabs on you and making sure that you’re holding up your end of the diet. Not unlike a workout buddy, this person is there to support you and pick you up when you’re struggling.
There’s no denying that having someone like this is helpful, but some people would rather not have someone to answer to. If that sounds like you, consider giving it a try, because you may just find that the additional support will make all the difference in your growth.
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]]>The Meal Rule
If you don’t love the taste of water, the only way you’re going to drink it consistently is if you set a few rules for yourself—and those rules need to be structured by certain events. In this case, we’d highly recommend making these “events” breakfast, lunch, and dinner. This makes things easy to remember because you’re already eating something anyway.
Anyway, all you have to do is ensure that you drink three cups of water every time you sit down for any of these three meals. This will allow you to remember it every time, and make sure that you actually do it. As you get into a routine, it’ll become second nature.
It doesn’t matter what you’re eating, because your “rule” will remain unchanged and unwavering. Three cups per each meal. It’s not actually not that much when you think about it, and you’ll be surprised how easy it is to stick to!
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]]>Grilled Chicken Sandwich
For this recipe, you’ll need four chicken breasts. Cut each cutlet finely and grill it while also slicing some pieces of mozzarella cheese. Instead of ketchup or mayonnaise, use a less fatty alternative such as pesto sauce and spread it on some ciabatta bread.
Peanut Butter and Banana Sandwich
This sandwich is as simple as it sounds. In addition to slicing up a banana and spreading your favorite peanut butter on two slices of bread, consider adding a fruit such as blueberries for an extra boost of flavor.
Spicy Tuna Sandwiches
You’ll be sure to get the omega 3’s you need with this energy-packed sandwich. Put shredded tuna, mayonnaise, celery and chives between your bread slices of choice and top it off with some spicy beans or hot sauce.
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]]>Nuts
A hearty source of fats, proteins, and other nutrients, nuts can provide you with a major energy boost before a workout. Pair them with some dried fruits for a healthy dose of carbohydrates as well.
Bananas
Filled with potassium and magnesium, bananas provide you with a beneficial mix of proteins and carbohydrates. If you’re looking for more of a taste sensation, consider making a banana health shake with raisins, dates, and mixed nuts.
Whole Grain Cereals
High in fiber, whole grain cereals are not just delicious but a rich source of carbohydrates. What’s more, this starchy snack slows down the rate at which you release energy, thereby boosting your endurance.
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]]>Infused Water
Water’s lack of taste makes it a great blank canvas for making flavored water infusions. Try adding slices of citrus fruits, berries, cucumber, or herbs to a pitcher of water and let it infuse overnight. In the morning, you’ll have a delicious and refreshing beverage that tastes anything but boring. Experiment with different combinations to find one you enjoy.
Herbal Teas
If the idea of sipping a hot beverage doesn’t appeal to you, let yours chill in the fridge until it’s cold to create a hydrating and flavorful iced tea. Herbal teas come in a wide range of varieties like peppermint, chamomile, and even fruit-flavored blends, so don’t be afraid to try different kinds. You can purchase pre-packaged options from the store or even brew your own herbal tea with fresh herbs.
Hydrating Foods
Hydration doesn’t always have to come from beverages alone—certain fruits and vegetables have high water content and are a great option to help keep you hydrated throughout the day. Watermelon, cucumbers, strawberries, oranges, and grapefruits are especially hydrating, so try incorporating them into your diet as snacks, by adding them to salads, or blending them into smoothies.
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]]>Eat Right
Focus on consuming a diet of whole, unprocessed foods that are rich in fiber, lean protein, and healthy fat. Incorporate complex carbohydrates such as whole grains, legumes, and vegetables into your meals, and avoid sugary drinks and snacks. You can also try adding some cinnamon to your diet, as this spice has been shown to balance blood sugar by supporting the movement of sugar from the bloodstream into the body’s cells.
Regular Physical Activity
Physical activity helps your body utilize glucose effectively and lower insulin resistance. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, 3 to 5 days a week. Additionally, incorporating weight training or other muscle-building activities into your routine can help to balance blood sugar by increasing your body’s ratio of insulin-resistant tissue.
Stress Management
Chronic stress can negatively impact blood sugar control, as hormones released as part of the “fight or flight” response prevent sugar from being able to enter our cells. Find healthy ways to manage stress, such as mindfulness meditation, deep breathing exercises, and spending time with friends or loved ones. Prioritize sleep and establish a consistent sleep routine, as a lack of quality sleep can also affect insulin sensitivity.
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