Eat like a Fitness Model

What’s the difference between your diet and a successful female fitness model diet? It’s naturally assumed that the fitness model is in on some super secret diet plan that only the beautiful and physically fit know about. The fact is the fitness model is eating foods from the same place that you get yours, the supermarket. It’s more about the foods that they select, when they eat, and how much.
 
Both fitness and fashion models must pay strict attention to their diet. Like you, they want to feel full after they eat, but they don’t want their bodies filled with unhealthy fats and cholesterol. The only secret that they share is adherence to a female fitness model diet that gives them plenty of protein that enables their metabolism to burn off more calories while giving them that full feeling. Models eat more protein that carbohydrates. Carbs are important in any diet, but too many carbs can ruin your diet and your physical appearance.

Perhaps it would be simpler to give you an example of the type of female fitness model diet that is followed by most models. They are not terribly complicated, and a guaranteed good way to lose weight and to keep it off. They focus upon high-quality high-protein foods and the practice of eating in moderation. Let’s look at some meals from a typical day in the life of a fitness model.

The Breakfast: Egg whites. Not whole eggs, just the whites. They are full of low-fat, no-cholesterol protein, and they are easy to prepare in omelets of scrambled egg dishes. They are full of nutritional value. Fitness models claim that egg whites in the morning give them the added “ommph” that they need to perform their morning workouts. Eggs are full of vitamins and nutrition, but set lightly on the stomach.

The Lunch: What could be easier, and more filled with good nutrition and protein, than a tasty protein shake? Even if you supplement it with other foods, drinking the shake will so thoroughly fill you that you won’t be tempted to overeat. Most models say that they couldn’t stay fit without these shakes. They have become a standard part of their lunch.

Snack Time: Burgers and fries? Don’t you wish? Nope. It’s more like a handful of almonds. Almonds have no cholesterol, very low amounts of the good fat, and lots of protein for building muscles. They are usually available at the same store counter that displays the snacks you should never have, like potato chips. Spend your money on healthful almonds for you next impromptu snack.

The Dinner: Fish. Steamed or baked, not fried. This is the preferred big meal protein source for most fashion and fitness models. Fish is the source of the good fats that your body needs, and fish is very high in complete protein needed for creating and repairing muscle tissue. Fish can also actually help to reduce your blood cholesterol.

Hydration: Water is critical for maintaining a healthy fit body. It helps to fill you up between meals as well. A gallon a day is not an unusual amount for a model to drink, even more when vigorously exercising. The water that is the basis for sodas, coffee, and other such beverages doesn’t count. Pure, clear, water is what you need. No female fitness model diet is effective without lots of water.

Healthy Packed Lunch Ideas for You and the Kids

Taken from www.girlgetstrong.com

 This year, make lunch not only part of the back to school/ work a thrill, but something you and your kids can look forward to each day! Instead of dreading yet another PBJ. Let them pick out a reusable, insulated lunch container (they make some that match their backpacks!) and let them help plan lunches at the start of each week. 

Their involvement will ensure everything gets eaten, because they helped choose it, and will heighten their interest in nutrition, as you teach the difference between healthy foods and junk foods.

Don’t let yourself or them fall into the sandwich rotation rut. All of these ideas work just as well for your child’s lunch box as they do yours.

Taco Kit: Send them with a build-your-own-taco kit complete with shredded low-fat cheese, chopped tomatoes, shredded lettuce, seasoned turkey meat or shredded grilled chicken, and soft whole grain tortillas. Include salsa or a scoop of homemade guacamole on the side.

Little Dippers: Pack protein-rich hummus with a variety of whole grain pita chips, red bell pepper slices, sliced cucumbers and carrot and celery sticks. It’s all the protein and veggies they need for a deliciously different lunch.

Breakfast: This morning meal can be a treat when it’s served off schedule. Scrambled eggs with a couple slices of turkey bacon and fresh fruit will keep well in an insulated tote. A piece of whole grain french toast will make a sweet treat, too. And whole grain blueberry pancakes with honey for dipping will be a hit.

Soup and Salad: Fill a thermos with their favorite soup, low-sodium canned or a fresh homemade recipe. In a separate sealed container pack a salad made of crunchy romaine, nutritious fresh spinach, and any of their favorite vegetables, with a low-fat dressing on the side. Toss in a crunchy breadstick, too! Try this hot soup: Alphabet Soup, or this cold soup: Gazpacho.

Mini Pizza: Let your kids build their own! Use one half of a whole grain hamburger bun, and top with marinara, low-fat mozzarella, turkey sausage or pepperoni, and mushrooms. After a few minutes in the oven, wrap in foil and place in an insulated tote.

Homemade Fast Food: At the start of the week, make a big batch of homemade chicken strips (coated in panko and baked for a leaner crunch) and baked sweet potato chips. With a side of honey mustard, they’ll think it’s a treat typically saved for a road trip.

Pasta: This always packs well and provides a hearty meal they’ll love. Spaghetti and turkey meatballs, macaroni and cheese, or last night’s lasagna all go over well. Plus these are great places to hide vegetables if they aren’t BFFs with greens quite yet. Puree cauliflower in the mac, shred zucchini and squash in the lasagna, and add fresh diced tomatoes and mushrooms to the spaghetti.

Wraps: At its core, it’s a sandwich, but the presentation makes all the difference. Wrap in a whole grain tortilla (or spinach tortilla for a punch of healthy color) turkey, lettuce, tomatoes and even avocado. Then cut in half diagonally, or slice horizontally for finger-food pinwheels. A pickle, cottage cheese and apple slices on the side will complete this fresh but familiar meal.

3 Days of Meals - Family Friendly, Quick and Easy!

DAY 1
BREAKFAST: Spinach Omelet
In a skillet cook separate from eggs on medium the spinach, tomatoes, onions, other items, add to the eggs before turning over – I use 1/2 T of olive oil

LUNCH: Turkey Breast Slices
with a scoop of cranberry sauce and vegetables like carrots, cauliflower, broccoli – you need a little fat like avo or cheese

DINNER: Coconut and Ginger White Fish
sauté onions and ginger first – put that on top of fish, cover with low sodium chicken broth and coconut milk – bake for 20 minutes at 350, serve on quinoa with asparagus



DAY 2

BREAKFAST: Turkey Sausage or Turkey Bacon with egg whites
 
LUNCH: Tuna Fish
use Veganaise instead of mayonnaise but go easy, add celery, cranberries, onions, mustard whatever you like, make it as a wrap or place on top of lettuce

DINNER: Meatloaf
3 lbs organic ground beef (not the leanest kind: I like 80%), 1 pound ground organic free-range turkey, 2 cups canned corn niblets, 2 cups grated Cheddar cheese , 2 cups rolled oats, 4 eggs, beaten, 2 teaspoons sea salt, 1 teaspoon freshly ground black pepper, 1 tablespoon olive oil, 1 large onion, diced, Parchment Paper, 1 bunch kale, 3 tablespoons barbecue sauce or teriyaki sauce

In a large bowl, combine beef, turkey, corn, cheese, oats, eggs, salt, and pepper. Do not over mix.
Heat the oil in a small skillet over medium heat. Add the onion and cook, stirring, for about 5 minutes, or just until softened. Add to the other ingredients and mix in.

Line a 9”x13” baking pan with parchment paper. Transfer the meat mixture to the pan and pack densely (the mixture won’t rise).

Peel the kale stems and place the kale over the top of the meat loaf so it forms a skin. Drizzle the barbecue sauce or teriyaki sauce over the top of the kale in a grid pattern. Bake for 1hour 15 minutes at 350, and then remove from the oven and let sit in the pan for 30 minutes. Serve from the pan or transfer to a platter.
YIELD: 8-10 SERVINGS

DAY 3
BREAKFAST: Salmon and Eggs
You can make it fancy or make it simple. Poach a slice of salmon and poach an egg – add a slice of avocado.
(If you don’t like salmon choose another protein like turkey breast)

LUNCH: Naked Burrito
In one dish place warmed black, refried, kidney, or pinto beans, chopped onions and peppers, guacamole, salsa, and rice (brown if possible) avoid cheese and sour cream

DINNER: Soyu Chicken
Place braggs (soy sauce substitute), graded ginger, sliced garlic, sliced white onion, water, and brown sugar, soak all together then low heat boil some chicken thighs in the mixture covered for 1 hr – let it sit, reheat and serve – serve with quinoa or brown rice and a green veggie of your choice!

7 day menu - 1800 calories

Women who are regularly active - physical activity for 30-60 minutes per day, who range between 120lbs-150lbs - should aim for 1800 calories per day to fuel your body with the right nutrients.

NEVER go below 1250 calories - this is your basal metabolic rate - the absolute minimum amount of calories just to survive without activity.

Once you add exercise to the mix you are burning more calories which will require a bit more food to give you the energy to safely workout and lose weight...keep in mind bootcamp will burn between 500-700 calories but this is not a license to eat whatever.

Our bodies are like high performance cars, if you put cheap gas (high fat/low nutritious food)
into your vehicle it will not run as smoothly as the premium brand and may cause other parts of the car to wear down over time.

Here a few ideas to choose from when putting together meals that will make up 1800 calories

DAY 1

Breakfast 1 cup Go Lean Kashi Cereal ½ cup skim milk or fortified soy milk ½ cup blueberries

Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries

Lunch Tuna Pocket Salad 1 cup skim milk or fortified soy milk

Snack 1 orange

Dinner Sesame-meatball stir-fry 1 cup cooked linguine or fettuccine pasta 1 cup watermelon chunks

DAY 2

Breakfast 2 rice cakes 2 Tbsp almond butter 1 cup orange juice 1 cup milk or fortified soy milk

Snack 1 banana 1 cup yogurt or soy-based yogurt

Lunch Left over Meatball stir fry

Snack 10 baby carrots 1 cup milk or soy milk

Dinner Chicken Veggie Rice bowl

DAY 3

Breakfast 1 cup puffed rice cereal ½ cup strawberries, sliced ½ cup milk or fortified soy milk

Snack ½ bagel 2 Tbsp peanut butter

Lunch Leftover Chicken Veggie bowl 1 cup basmati rice

Snack 1 orange ¼ cup almonds

Dinner Asian Wraps

DAY 4

Breakfast 1 Protein smoothie 1 cup milk or fortified soy milk 1 banana handful of berries 1 scoop protein powder

Snack Cheese and crackers 4 whole grain crackers 1 string cheese

Lunch Leftover Asian wrap 1 apple

Snack 1 cup yogurt or soy-based yogurt

Dinner Zucchini Pasta and Turkey

DAY 5

Breakfast Bowl of Go Lean Kashi Cereal 1 cup orange juice

Snack ¼ cup roasted almonds 1 cup yogurt

Lunch Sliced turkey sandwich 2 pieces of rye bread 2 oz. lean sliced turkey 1 tsp mustard ½ cup cut carrots ½ cup cut celery stalks

Snack 1 peach String cheese

Dinner Tilipia Tacos

DAY 6

Breakfast 1 cup oatmeal ½ cup skim milk or fortified soy milk ½ cup blueberries 1 tsp brown sugar 1 tbsp sliced almonds

Snack 1 cup yogurt or soy-based yogurt ½ cup Strawberries

Lunch 1 egg-salad pita wrap 1 whole wheat pita bread 1 cup baby spinach 1 hard boiled egg, sliced ½ cup red pepper, sliced ½ cup mushrooms, sliced 1 cup skim milk or fortified soy milk

Snack 1 apple String cheese

Dinner Bengali Squash and Chickpeas 1 cup rice

DAY 7

Breakfast 1 cup puffed rice cereal ½ cup blueberries ½ cup milk or fortified soy milk

Snack 1 apple

Lunch Leftover Squash and Chickpeas

Snack 1 Kashi granola bar 1 cup milk or fortified soy milk

Dinner Cashew Curry Burgers 1 Skinny cow ice cream sandwich