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I fully agree with a limited meat diet. It seems as though (at least in the US), that meat has become a much larger portion of the meals we eat. If you look at quite a few other cultures, meat is more of a garnish, which is exactly what it should be, in a healthy life style.
I do fitness training in the military as part time job, and I would have to say that it's the food that people put in their mouths, not their level of activity, that cause weight fitness/weight issues. I know a guy who plays soccer and works out fairly often, but insists that he can east whatever he wants as long as he works out. What he doesn't realize is that it's the equivalent of putting dirty oil in a Ferrari. The machine may be built for performance, BUT without proper attention to the stuff you're putting in it, it will just break down from the inside out.
Top 10 food items you should be eating everyday for maximum nutrition:
1. BEANS...
Can't say enough about them. They are high in Fiber, slow burning carbs, and protein! Black beans are at the top of the list (great in salads).
2. FRUIT...
The darker the fruit, the better. Well, I don't mean black Bananas but here are a few: Blueberries, Blackberries, Acai Juice, Prunes, dark grapes (raisins), cranberries, strawberries, and pomegranates. Also try and have an Apple and Banana everyday. If not whole, it works perfectly in a smoothie. Frozen fruits are just as good for you as the fresh! Remember, these things are full of Antioxidants, Polyphenols which have amazing health benefits.
3. Spinach or Broccoli...
Eating these two everyday would give you a powerful mixture of some of the most powerful blend of essential plant based nutrients. Broccoli contains an abundance of the antioxidant sulforaphane, which has been shown to remove toxins from the body and prevent cancer cells. You also get a rich source of Omega-3s and folate. Spinach is actually very beneficial when building muscles (Notably Biceps), Popeye was acutally right!
4. LEAN protein. You know what they are, salmon, poultry, lean beef.... The portion should be the size of your palm and your 4 fingers.
5. Oatmeal...
BUT, watch the ingredients. You will see they are not all made the same. You can find some brands with more sugar then a coke! You'll have the option of rolled, or steel cut oats. The steel cut (raw) will take longer to prepare, but will have more fiber. The rolled oats, instant type is processed, but will prepare faster and has a bit less fiber.
Either way you go, you can't lose. Great for reducing cholesterol! Easy way to bump up your fiber for the day. I eat a packet or two in the morning with a handful of raisins and craisins.
6. Olive oil, and Avocado
Buy some good olive oil (E.V.O.O), and buy it in bulk. This stuff is a great part of a healthy diet, and can be used for everything. Its associated with preventing quite a few diseases, and inhibits a protein that is known for muscle fatigue and wasting. Great source of healthy fat.
7. PRO-BIOTIC, Lowfat yogurt, cheese, milk.
Calcium, carb, and protein rich. Boosts immune system, no more colds!
A perfect breakfast food, 1 cup of yogurt with a high fiber granola, fresh berries, and a drop of honey on top, served with a fresh cup of juice...
8. Tomatoes, red/yellow peppers, Beets.
Lycopene. According to the FDA, they may reduce the chances of some serious illnesses, and deliver a healthy heart. Eat them often
9. Nuts/Peanut butter.
Almonds and peanut butter especially. They are high in protein, fiber, and Omega 3's.
10. Whole grain foods.
Control blood sugar, add fiber, even out your digestive tract.
I also have recipes if interested!
I much prefer free weights, but the bands were a good second option.
Definately worth the buy IMO.
The second month is much tougher than the first.