Craving Something Sweet?
Stock up on Chronium! If you do this your sweet cravings can be reduced. Chronium is an essential nutrient for sugar metabolism, which works closely with insulin to facilitate glucose into cells.
Some foods with chromium include
- eggs
-chicken
-wheat germ
-apples
-bananas
-spinach
10- Day Diet Grocery List
Proteins
• Greek Yogurt
• Salmon
• Shrimp
• Chicken
• Ground Turkey
• Eggs
• Tofu
• Lentils
• Black beans
Green/Fibrous Carbs (Fresh or Frozen)
• Freekeh
• Cauliflower
• Zucchini
• Broccoli
• Red/Yellow/Green Pepper
• Tomatoes
• Asparagus
• Peas
• Edamame (in the shell)
• Carrots
• Spinach
• Cucumbers
• Romaine
• Celery
• Onion
• Eggplant
• Portobello mushrooms
• Artichokes
• Spaghetti Squash
• All other veggies
Brown/Starchy Carbs (Can be added after 10 days)
• Oatmeal
• Quinoa
• Brown rice
• 100% whole grain sprouted breads
• Low Carb/high fiber tortillas
Fruit: Fresh or Frozen
• Apples
• Tangerines
• Watermelon
• Blueberries
• Strawberries
• Melons
• Raspberries
• Bananas
• Citrus fruits (grapefruit, lemons, oranges)
Fats
• Coconut oil
• Nuts (slivered or sliced)
• Seeds
• Olive oil
• Avocado
• Olives
Miscellaneous
• Almond milk
• Coconut milk
• Herbs and spices (fresh and dried)
• Turmeric
• Mustard seeds (whole and ground)
• Chili Powder
• Curry Powder (which contains Turmeric)
• Ginger
• Cinnamon
Natural sweetener
Foods to Boost Your Energy
There's nothing worse than going from hungry to tired. Meals that weigh you down can turn what was supposed to be a boost into a bust. Because food really is fuel, use these foods to get you back on track.
Water
Our bodies are composed of up to 75% of water and not replenishing our H2O stores can result in fatigue and headaches. Because we don't sense thirst until we're already dehydrated, the trick to keeping our energy up with water means being proactive. Whether you set specific times to get a swig, purchase a liter-sized bottle to keep on hand, or grab a cup every time you pass the water cooler, make some water drinking rules. Another way to stay hydrated is to boost your intake of water-rich foods. 80% of our water intake comes from beverages, but the other 20% comes from foods. Incorporate more celery,cucumbers, watermelon, and lettuce into meals to stay thirst-free and full of energy.
Fiber
Foods high in fiber actually help stabilize our blood sugar which keeps us energized all day long! When we eat foods with simple sugars such as candy or refined, white bread products we get a rush of energy from the spike in blood sugar that turns into a lag and drag sugar crash soon after. High fiber foods include 100% whole wheat bread, oatmeal, raspberries,pears, strawberries, bananas, lentils, black beans, artichoke, broccoli, and carrots. Remember to drink more water as you ramp up fiber in your diet to keep you regular. With more water and fiber in your gut, you'll also feel full longer helping you stave off overeating.
Lean Protein
Want to stabilize your energy even more? Pair that fiber-rich food with something containing lean protein like lean beef or skinless poultry, both of which contain the amino acid tyrosine. Tyrosine can help boost brain chemicals that increase focus, specifically dopamine and norepinephrine. It's no fluke that protein bars are sometimes called energy bars. Protein is also essential to growth and repair, ensuring that your body recovers from exercise and other physical strain. Multiple studies show more protein equals more satisfaction at meal time. With fiber, the added effect could mean eating less.
Almonds
Almonds contain magnesium and B vitamins which help convert food to energy. Research shows that almonds and other nuts, can help boost weight loss since they contain unsaturated fat and fiber to help satisfy us longer. In fact, a recent study also found that adults who eat nuts have better diet quality and improved nutrient intake. Both point to even more energy to go around.
Salmon
Fatty fish like salmon contain omega-3 fatty acids which have been found to combat depression and improve mood. These hearty healthy fats also keep you energized throughout the day. In fact, a study found they also help fight chronic pain and stress. Yet another study saw that they can also reduce inflammation and lower anxiety. With less anxiety, you may make better decisions at meal time and that could lead to keeping the
energy ball rolling.
Your daily intake of carbs is 50% some good choices for this category are
apples, oranges, bananas, berried, carrots, celery, broccoli, green beans, lettuce asparagus, beans, corn, peas, couscous, brown/white rice, noodles/pasta, tortilla, whole wheat bread, pretzels, popcorn, saltine crackers, and oatmeal. These are just a few of the "healthy" food choices. You should eat the bulk of carbs around running/workout time.
Your daily intake of proteins need to be at 25%
Remember *Lean is Best
chicken, turkey breast, fish fillet, tuna, egg whites, lean beef, salmon, swordfish, herring, trout, bluefish, cottage cheese, low fat yogurt.
Your daily intake of fats is 25%. Now that doesn't mean the saturated fats that we all adore so much. These fats are good for your body and essential to give it energy.
all oils, avocados, almonds, cashews, pistachios (any type of nuts these are just my favorites) peanut butter, olives.
This list contains the 15 foods we need in a week that will make to a healthy living habit.
- almonds 3-5X a week (handful)
- eggs 1 egg makes up 10% of protein
- sweet potatoes
- whole grain cereal
- oranges
- black beans
- mixed salad greens
- salmon
- whole grain bread
- stir fry veggies
- whole grain pasta
- chicken
- mixed berries
- dark chocolate
- low fat yogurt
Enjoy these healthy but delicious food items!
Healthy Breakfast Ideas:
- whole wheat toast w/ PB & fresh banana or strawberries
- oatmeal
- egg muffin
- low fat cottage cheese w/ fruit
- green monster smoothie- smoothie in general
- egg white omelette
- high fiber cereal- try Fiber One or Kellogg's Frosted Mini Wheats
- orange & french toast
- skim milk
- orange juice
Lunch Ideas:
- salad with lots of veggies and almonds
- soup- stir away from the "creamy" names
- sushi
- whole wheat turkey sandwich top with as many veggies
- low fat cream cheese & bagel
- cottage cheese and canaloupe
- summer salad
- potato with cottage cheese and salsa
- chicken artichoke wrap
- tuna salad
Dinner Ideas:
- ground turkey over whole wheat pasta
- ratatouille with mushrooms, zucchini, squash, tomatoes let the sauce be from the veggies
- salmon and brown rice
- tortilla with black beans, chicken, and veggies
- taco salad
- chicken, brocolli or asparagus
- veggie burger or ground turkey burger
- summer salad
- toast and soup
- stir fry with brown rice
- fruit salad
Snack Ideas:
- Carrots
- peanut butter
- chocolate milk
- pita chips with hummus
- pretzels
- apple/fruit
- nuts
- edamame
- granola bar
- trail mix
- dried fruit
Desserts:
Save the best for last
- nutella and fruit
- fruit with a little sugar sprinkled over them
- dark chocolate
- hot tamales, cinnamon bears- the hot candies make you eat less
- chocolate dipped strawberries
- frozen yogurt
- smoothie
- whole wheat cookies
- rice crispys
- popcorn
