Eating Right





Four Week to Fit Challenge: The Introduction 


Hey everyone!

It’s been about a week that I haven’t posted anything on my blog. I have been kind of busy with some other things. However, it’s about to get crazy busy up in here at healthyliving!

Some of you may already know that I have decided to create a four week challenge here on my blog called Four Weeks to Fit. This challenge will focus on educating you (my reader) on how to eat cleaner foods. In a minute I will talk about what it means to eat cleaner.

How was the challenge created? One day I woke up and I said to myself , “I am tired of feeling down and waking up with no energy!” I decided then that I would walk my behind to the gym and buy a membership.

I am now a member of LA Fitness ya’ll!



I signed up mainly so I can go to the cardio classes they offer. I have tried spinning before and I fell in love with it!  I also decided that day, that I would have to start eating better if I wanted to see results so, I bought an eBook called Four Weeks to Fit: Your Clean Eating Guide to a Healthier and Happier Life by Anna Anderson.

I told myself that I would follow the meal plan she offers so that I can learn how to start eating better. From experience I know diets don’t work. I wanted a book that will educate me on what foods to eat and why, not a book that told me what not to eat. This is a book of yes’s, not no’s. This book will explain in detail what foods are good for you depending on your needs. It is not a book that will limit your food intake.

I also promised myself that I would not go crazy obsessing over every detail. That usually discourages me and leads me to quit way too soon. I told myself however, that I would do my best with what I have. I will commit myself to at least one hour of cardio a day along with following the four week meal plan. My focus is not on dieting; my focus is on changing my lifestyle.

What happened next? I said to myself “how fun would it be to include my blogging family into this?”

Yup I said it! So, if you are tired too of living a blah life and you want to make some changes then this is a good way to start. Starting Monday the 17th we will begin our four week challenge! Now, I know what you’re thinking, you’re thinking “That’s the week before thanksgiving!” the good news is that Anna Anderson is flexible and allows one cheat day a week. I was thinking we can make thanksgiving a cheat day so we can eat all we want. 

What do you say? Below I have posted our first two cheat days...


Now, for the rest of the holidays any holiday party you’re going to attend can be your cheat day. You just need to schedule it right so you don’t have 3 cheat days in one week. I know… there are lots of party’s going on this time of year!

Remember, this challenge will serve as a guide. Nothing is written in stone. If you need more flexibility or less flexibility that’s ok! The only thing I ask is that you commit to the meal plan and you walk for at least 30 min a day. 

What does committing to the meal plan look like with flexibility? Example: I get up in the morning and I follow to the T my eating schedule. I do not EVER miss a meal or a snack (in another post I will explain why). Now, if the meal plan says that for lunch we will have tuna and you hate tuna then you can substitute it for a protein you like. The trick is you need to eat enough protein for that meal. In another post I will go into detail about this as well. Also, vegans and vegetarians there is a place for you here! I will post the meal plan for you guys. Remember the book was written to help you change your bad eating habits. It was not written to start you on some diet fad! Be easy on yourself and do what you can.

I have created a Facebook page called Four Weeks to Fit Challenge for those of you who want to share your journey with me and some other cools gals who will be doing the challenge. You don’t have to do this alone. If you are not a part of the Facebook page and you want to be please email me your Facebook details and I will add you. My email is olivierig77@gmail.com

Tonight I will post more about the science behind food and what you will need for the challenge.

Oh and one more thing! Please buy the eBook. It is only 9 dollars and it is filled with lots of information. It’s probably the best guide I have ever read and I have read a few! If you do not have 9 dollars get some quick! Sell something on eBay!  ;)

See you back here tonight! Oh PS: buy the eBook here: http://www.instafemmefitness.com/ebook-guides-content/


XoXo








A Spoon Full of Veggies + an Omelet 




I've been doing some research on healthy eating. I have found that if you are trying to lose weight veggies are the way to go.

They say the more colorful your plate the better!

Today’s post is simple. You want to eat right. You want to start losing weight but, you are on a budget and you are on limited time. You need to make some breakfast (it’s the most important meal of the day!) but, you don’t have time to cook up a gourmet breakfast.

The answer is simple.

Look into your refrigerator. Grab some eggs and a spoon full of veggies (or more) and make an omelet! (Eggs are good in the morning, they give you energy.)

If you don’t know how to cook an omelet, instructions are on the bottom.

This was my omelet for today.



Omega 3 eggs

 Research shows omega 3 reduces the risk of coronary heart disease (Curtis, 2013).
It also shows that is helps with anxiety; omega 3 is an anti-inflammatory which helps the brain (Psychology Today Barry Sears, 2012)

Mushrooms

Red Pepper

Red Onions

Tomato

Sea Salt

Garlic

Now you are wondering, “How do I make an omelet? “

1.       Prep your veggies

2.       Get out a non-stick fry pan

3.       Put some butter on the pan and set temp at low

4.       Grab your eggs and batter them

5.       Sprinkle in some sea salt

6.       Take your veggies and pour them into the frying pan

7.       Cook veggies for 10 minutes at a medium temp



8.       Throw in the battered eggs

9.       Sprinkle some garlic

10.   Cook at a medium temp for about 12 minutes

And Whala! Ready to Eat!