5 Things You Need To Start Doing—Today
• Consume complex carbohydrates throughout the day. Our bodies are extremely efficient at metabolizing carbohydrates for energy. Thus, it makes sense to consume complex carbohydrates (fiber and starches) throughout the day so that we have the energy we need to perform optimally as opposed to at night when we are most sedentary.
• Plan, plan, plan. Whether it’s planning and preparing meals ahead of time or planning workouts, planning is KEY to achieving our health goals. When we don’t plan, we set ourselves up to fail. Heidi Grant Halvorson, Ph.D. associate director for the Motivation Science Center at the Columbia University Business School and author of Nine Things Successful People Do Differently emphasizes focusing on what you will do rather than what you will not. Rather than focusing on what behavior needs to change, create a plan to replace that behavior.
• Choose whole foods. Avoid consuming processed foods whenever possible. Processed foods are packed with manmade chemicals and preservatives that are not natural to our body’s digestive and metabolic systems. Many digestive disorders, such as Irritable Bowl Syndromes, can be treated simply by consuming a whole foods diet.
• Avoid labeling foods as good or bad. Are you really going to never eat a slice of pizza again or be the person who refuses to eat their own birthday cake? Rather than putting foods off limit, consider what they do for your body. If they don’t do much aside from pleasuring the taste buds, limit them. Moderation is key. In fact, restrictive dieters are more at risk to develop binging habits.
• Reward yourself (but not with food, you aren’t a dog). Rewarding yourself for your accomplishments, big or small, helps to reinforce positive behavior. However, those rewards should not involve food which can counteract hard work. Treat yourself to a new workout shirt, a pair of dope kicks, a magazine subscription, etc.
What would you say if I asked you to name one thing you do better than anyone else? This was a question a friend asked me a few weeks ago and it left me rather stumped. I could easily compile a long list of things that I excel at, but “better than anyone else?”
At 24, I am beginning to enter the “quarter life crisis” that plagues my generation. Am I working for the right company? Am I making enough money? Have I traveled enough? Have I lived enough? Do I have enough friends? Do I have the right friends? Do I live in the right city? Is my youth running out? Am I enough?
I am constantly working to deepen my self-awareness. Thus, for the last few weeks I have begun studying myself in various situations. It is so important to get to know yourself. I know my strengths and weaknesses. I know that my life is only just beginning. And yet, like the rest of my generation, I am suffocated by the notion that I must have it all figured out. Right now. Today.
The truth is that while I still cannot tell you what I do better than anyone else, I am getting there. I am very much lost in the right direction. I know what exhilarates me. I know who and what is toxic to my life and have begun making adjustments accordingly. Do not be afraid to ask yourself what you want and use tunnel vision to get there.
“The more you let go, the higher you rise.” -Yasmin Mogahed
Decided to broaden my sushi horizons and I am absolutely obsessed.
Post 3 Eel and Avocado Rolls (aka 1,000 calories, 50g Fat, 60g Protein, & 93g of Carbs) Luckily I am an athlete!
Here is the skinny:
Sushi can be a very healthy balanced meal rich in omega-3 fatty acids and protein . However, what you order and how much determine whether you consume a 300 calorie or 1000 calorie meal. Three rules: 1. Use sauces sparingly. They pack on extra calories, sodium, and fat. 2. The words spicy, crispy, and tempura are not a friend to your waistline. Spicy usually means chili sauce and mayo, crispy and tempura indicate frying in fattening oils. 3. Limit yourself to 2-4 rolls.
1. Cucumber Roll: 135 calories F0 P6 C30
2. California Roll: 225 calories F7 P9 C38 (ehhhhh)
3. Avocado Roll: 140 calories F8 P2 C28 (low calorie/healthy fat)
4. Eel and Avocado Roll: 372 calories F17 P C31 P20 (Of course this is my favorite roll! Trim the fat and up the nutrients by opting for brown rice and no sugary sauce)
5. Spicy Tuna Roll: 290 calories F11 P24 C27 (again ask for no sauce)
6. Shrimp Tempura Roll : 508 calories F21 P20 C64 (Tempura= deep fried)
7. Sashimi Roll: 35 calories F1.5 P6 C0
Life is short. If you love the Shrimp Tempura Roll, order 1 and then pick 2-3 healthier options. OR order 2 and work them off. Practice balance every single day!
• 1lb 92% Lean Organic Beef
• 1/2 Bell Pepper
• 1/2 Zucchini
• 1/2 cup Cherry Tomato
• Pampered Chef Crushed Peppercorn and Garlic Rub
• Low Sodium Cheese (I did American because well, it fit my macros!)
1. Finely chop veggies and sauté with 1 tsp EVOO until brown.
2. In a bowl, combine beef and seasoning.
3. Fold cooked veggies into meat and form in to mini paddies.
4. Sauté, grill, or bake burgers.
5. Once almost cooked add your chose of low sodium cheese.