Sunday, April 1, 2012

Week 5 Double Challenge: Portion Control + Adding Color to your Diet


Although regular exercise has a significant impact in weight loss, what you eat is more important. Thirty minutes on the treadmill and you're down 300 calories, eat a donut or two and you're back in the hole. It is important to eat smart by monitor both how much and what you eat. So this week we are doing major portion control and Adding Color To Our Diet. For controlling portion size there are five tips that should be followed for the duration of this challenge.

1. Mini snack bags: Before indulging in that delicious bag of pop corn, avoid over eating by packing snacks in small zip lock bags. This will give you control of exactly how much you are eating and help monitor your caloric intake.

2. Substitute the bad for the better: There are a lot of healthy alternatives to foods we eat. A couple of foods we were able to substitute; fried plantain for boiled plantain, white rice for brown rice or quinoa's, pancake mix for whole wheat pancake mix; ground beef for ground turkey or chicken, cereal for oatmeal, cookies for fruit, candy for trail mix, white sugar for brown sugar or honey, and many more. Just be creative. Be observant of the amount of calories, fat calories and the serving size.

3. Tupperware: Pre-packaging actual meals in small tupperware containers can help provide you with a great sense of portion control. I've recently learned that our potion sizes should be no larger than the size of our fist. Now before you say thats too small read the next tip.

4. Wait: It take the brain about 20-30 minutes to register that the stomach is full. So don't go for that second helping just yet. In the mean time drink some water

5. Drink Water: The mind often confuses hunger with thirst for this reason, the bikini body challenge emphasizes the intake of at least 64 ounces of water a day. Water is an essential part of the body and a fully hydrated body functions better physically and mentally.

Adding Color To Your Diet

The various colors of fruit all have specific benefits that we lack due to poor dieting. This challenge you must incorporate at least 5-6 servings of a color a day. I found a really good article on in which they shared the benefits of adding color to your diet.

Red:  Fight plaque and reduce your appetite Strawberries, Red Chili Peppers, Apples.

Oranges: Fight free radicals, reduce the risk of cancer, prevent muscle cramps and helps your memory with mangos, sweet potatoes, pumpkin seeds

Yellow: See more clearly, boost energy and reduce bloat with corn, yellow bell peppers and pineapples.

Green: Pears, apples, grapes, avocados and spinach all have great benefits to help you slim down, enhance your glow and even put you in a better mood.

Purple and Blue: Fight the flu, improve memory, and get fuel for your work outs with blue berries, plums and raisins.

White: Build up your bones, prevent cavities and strengthen the heart with leeks, onions and potatoes.

 To gain more insight, read the full article Here

Remember that this is a challenge. In order to gain the results we desire, we must challenge ourselves. The summer is quickly approaching and we all want to look our best.

Best of luck,
Elle & Onyi

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