Yes, you DO need a meal plan. You plan the rest of your life right?

A lot of people ask me why they need a meal plan. Then they laugh when I ask them, “Why do you need a planner to plan your day?”

7aa6002f070fb9fc9f491606be5f7431

We use planners to make sure our lives, personal and work, are running efficiently. Why shouldn’t we plan what and how we eat to make sure our bodies are running efficiently. If our bodies don’t run efficiently, how are the rest of our lives going to run efficiently? It seems like, as a culture, we have attacked “planning” a bit backwards.

Now, it may seem like some healthy people don’t follow meal plans to a “T”. The truth of the matter is, once healthy habits are developed, the need for a strict meal plan is less important.  It’s funny – you will still plan your meals without even knowing it. It will become part of your life.

So if you are on a 1,300 calorie diet (before including calories burned exercising), here is the breakdown of calories per meal.

Breakfast: 200 calories

Snack #1: 100 calories

Lunch: 300 calories

Snack #2: 100 calories

Dinner: 600 calories

These are all approximations. So for example, if  you have a 500 calories meal planned for dinner, you can move 50 calories to each of the snacks you have for the day. But if you didn’t know that you would be saving 100 calories at dinner then you may have been depriving yourself of calories during the day. The opposite is true also. If you end up having a meal 100 or 200 calories over what it should be, but ended up going over on other meals during the day too, then you may end up with en excess amount of calories for the day. Unless you workout, those calories end up turning into weight you are gaining instead of losing!

images-5

Tip for you: Plan on the weekends (or day off depending on your job). Find and choose make-ahead recipes you can make on your day off to bring with you. The more you control what goes into your food, chances are the lower in calories it will be compared to anything you will buy at a restaurant or fast food place.

jax1

Just because I love him so much! 🙂 Have a great Sunday!!!

And don’t forget to plan your meals 😉

Why are fruits and veggies better than high fattening foods?

This post is inspired by my Biology class that just started up. I have always hated the sciences and barely made it through each class. Now for my Elementary Ed degree I have to take a few of them. So I decided to have an open mind – and I actually learned something!

This question (blog post title) may seem obvious and to an extent it is. We all know the nutrients in fruits and veggies supersede those of high fattening foods (DUH!!) and that they have fewer calories. No brainer, I know. However the value of a calorie in fruits and veggies is worth a lot more than the value of a calorie in high fattening foods.

1006116_561370137239807_223414958_n

I wanted a better way to explain to those trying to lose weight exactly what it means to gain fat – the real affect of the high fattening foods on our bodies. When my professor explained all of this to us in terms of energy, something clicked and it made so much sense to me! I will do my best to explain it a lot simpler than he did!

The foods we eat, healthy or not, are made up entirely of atoms and bonds. To keep this simple, lets think of the atoms as O and the bonds as . If you look at a fruit in terms of atoms it probably looks like:

Unknown-1

=                                 O

Therefore, our bodies can instantly break it down for energy to be used immediately. (Ever wonder why coaches tell athletes they can eat fruit in the middle of a game?) This is also why people on a vegetarian diet need to eat a little more regularly than others, because the energy they get from their foods is used up immediately causing them to be hungry sooner.

A food such as rice might look like this:

Unknown-2                           =               O–O

Here, our bodies need to break down the bond before they can break down the atom for energy. Because there are 2 atoms(or more), there is more energy but it takes longer for the body to break it down. (This is why athletes eat meals high in carbohydrates the night before a game or race).

Both structures (or my attempt at structures) are both very simple. Both are also foods (or foods similar) that are low in calorie and fat. They give our bodies good energy.

Now check out the structure of a triglyceride, or a food high in fat. I had to find one, because drawing one using a keyboard would have been impossible:

Unknown

See how many bonds that have to be broken before our bodies can even start breaking down the atoms for energy? Beyond that, the amount of energy created is more than we use up doing daily activities.

images

So unless we workout or use up that excess energy it is stored in our bodies as fat. And we will probably eat ANOTHER meal, with more energy to break down, in the amount of time it takes to break down this energy.

Now, the bond above that I created for the rice might be a little bigger, just as the high fat structure might be a little smaller. However, I hope you can see the complexity of the high fattening food as opposed to the rice or the fruit.

For me, it made so much sense. I hope it did the same for you! I wanted to explain it without scientific jargon so ANYONE can understand. It is easier to grasp these concepts without having to look up every other word!

Like or comment if YOU learned something from this post 🙂

If you get an opportunity, take it. If it changes your life, let it!

Unknown-1

Over the last hour or so I have been watching video after video of the people on my Beachbody team – their successes and their WHY. We all have a reason as to why we got into the TEAM BEACHBODY business. My WHY is very simple yet very meaningful to me – I sincerely love to help people take control of their health! Beachbody has now given me the opportunity to help people take control of their wealth as well!!!

I am so inspired I wanted to share this opportunity with all of you in blogland! Take a minute to check out the video below!

http://www.teambeachbody.com/showcase/-/bcp/767951749001/252484?referringRepId=252484

Who wouldn’t want to be a part of a company so incredible!!! AND you get to work entirely from home..or in the car..or on vacation..or anywhere you have access to internet!
My team has a live webinar with details on how to join my Beachbody team! Comment below and I will get you the information you need to attend!!!

Have a wonderful night everybody!!!