Okay, so earlier today I posted some great beginners exercises that you can do at home or when your're in a hotel room travelling. No equipment needed either. Now I want to go over some simple nutrition. Again I want to keep this simple. I am not a big fan of not depriving yourself and not getting too drastic. But you can tweak your nutrtion a little bit and it won't hurt a bit.
1) Try eating 5 to 6 small meals per day. When planning these small meals, aim for a complex carbohydrate, a protein and small amount of fat. This will help you feel fuller longer and keep you from crashing.
2) Drink plenty of water. Try to limit juices, sodas even diet soda. Any kind of soda can fill you with gas and make you look bloated in your belly.
3) Take a good multi-vitamin.
So here are some ideas for snacks:
1) 1/4 cup of almonds or cashews with an apple
2) 3 ounces of lean turkey or ham with 1 slice of whole wheat bread and a little low-fat mayo.
3) 3 ounces of lean turkey or roast beef wrapped in a romaine lettuce leaf with low-fat mayo or ranch dressing
4) 1 slice of whole wheat bread with 1 tbs of peanut butter
5) 1 glass of low-fat milk with a pear
6) raw veggies with a little hummus
Meals would be something like this:
Breakfast - 1 cup of oatmeal made with low-fat milk, topped with 1 tbs chopped nuts and 1 tbs raisins
Lunch - a salad of spinach or romaine tossed with 3 oz chicken breast and veggies with low-fat dressing
Dinner - 3 ounces of chicken breast grilled or baked with 1 small yam, a side salad and 1 cup of veggies.
Play around with combos. Don't be too hard on yourself. Don't get discourage if you mess up, we all do.
Have a good evening and let me know if you have questions.
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