We’re back with our Summer Bodies Start in Winter fitness series and this week we’re honing in on your favorite thing: food, duh.
Eating smart rules. Weight-loss, after all, is 80 percent diet and 20 percent exercise. Nutrition experts agree, it’s much easier to cut calories than burn them. In the long run though, you’ll have to negotiate the right balance between diet and exercise for lasting weight-loss and fitness results.
Start shaping your summer body now by establishing a realistic diet that takes into account the recommended caloric intake for your body type and weight-loss or fitness goal. As a rule of thumb, allow 10 calories per pound of body weight to determine your daily calorie count.
In It to Win It with Vi-Shape
When it comes to nutrition, sustenance and energy, Vi products lead the pack. Vi-Shape® is a clear choice for great tasting protein, fiber and calcium plus beneficial Vitamins A, B6, B12, C, D, E and K and minerals like magnesium, selenium, manganese, chromium, zinc and more. Can we also say less than one gram of sugar?
Active/Fitness Challenge Champion Cheryl Robinson recommends tossing back a handful of fresh fruit and a shot of ViSalus GO® prior to getting your morning workout on. Post workout she drinks a green Vi-Shape Shake for protein, fiber and antioxidant power.
“For dinner I choose grilled chicken or tilapia and color my plate with steamed veggies like broccoli, carrots, zucchini, red and yellow bell peppers and French green beans,” says Cheryl, adding, “I also enjoy a complex carb like sweet potatoes, brown rice, beans or lentils.”
Snack Smart with 100-Calorie Bites
You’ll also want to fuel your body in between meals with healthy snacks like blueberries, raspberries, edamame, baked kale chips, nonfat or 2% cottage cheese and multigrain crackers. According to the Journal of the American College of Nutrition (JACN), the Vitamin C found in raspberries helps increase your body’s fat burning ability (serving size one cup). And just one cup of edamame fulfills one third of your daily protein and fiber needs. One serving (half cup) of cottage cheese additionally meets one quarter of your recommended daily protein intake.
The key to smart snacking? Think in 100-calorie increments and don’t exceed 200 calories when snacking. While snacking has become trendy, studies show that integrating nutritious snacks into your diet helps prevent binge eating at meal times and promotes a healthy metabolism.
Craving inspiration? Take to Pinterest and search “healthy snacks” for everything from quinoa bites and seasoned zucchini slices to mini quesadillas and fruit kabobs from our friends at BuzzFeed, Cooking Light, PopSugar Fitness, Real Simple and Women’s Health Magazine.
Reality check. The holidays are upon us, which means turkey, ham and all the guilt filled fixings. You can still enjoy the season’s trimmings, but doing so in moderation will prevent you from exceeding your established daily caloric threshold.
Plan ahead. Knock out breakfast with a nutritious Vi-Shape Shake. We recommend popular varieties like:
Our spiced pumpkin pie shake offers the sweet comfort of the holidays without the added calories that come with the whipped cream topped real thing.
Red beets, apple, carrot, orange and kale bring sweet and savory together for a healthy dose of essential Vitamins A, B and C plus minerals like potassium, magnesium, iron and more.
Ward off harmful free radicals with turmeric, which packs antioxidants, and delight in tangy pineapple and orange, which contain immune boosting Vitamin C.
Make a list of the holiday foods you just can’t live without and allow yourself small bites of those foods during the big, family meal. Keep healthy snacks and tasty Vi products like our new Nutra-Bars with you so you’re not tempted to graze on pumpkin pie and sugar cookies. Then bookend your day with a second Vi-Shape Shake and you’ve successfully avoided a food coma. Remember to keep your fridge and pantry stocked with good-for-you meals, drinks and snacks throughout the holidays so healthy choices are a no-brainer.
Check in with us next Sunday to uncover more recommended tips designed to help you sculpt your summer bod this winter.