6 Nutritional Rules to Follow this Week

Fit Aphrodite

Start of the Week off Right, Everyone!

1. Eat 4-6 Times a Day
- This will help boost metabolism so you will be burning calories and melting fat all day long.  This will also help keep your blood sugar levels stable all day, maximizing energy levels.  Make sure you are eating one hour within waking up (unless you are doing cardio) and every 2-3 hours after at least snacking or eating another meal (per individual caloric needs).

2. Combine Carbs and Protein with Each Meal
-  Every meal you consume should include both protein and carbohydrate sources.  Now, the source is important.  You want to try to avoid eating High Glycemic carbs at all costs!  I have added my Glycemic Index Below for your downloading convenience.  Aren't I a nice guy? :)
Fiber is a Zero (0) on the GI; Sugar is One Hundred (100).  Stay lower than 55 if possible. Any questions about the numbers? Ask me..that is for which a Blog is used!

3. Include Fats with your Meal
- Consuming large amounts of fat is difficult for your body to breakdown.  Avoid saturated fats (Butter, Mayonnaise, Fried Foods, and Whole-Fat Dairy Products).  Eat the good fat sources (Avacado, Sunflower Seeds, Pumpkin Seeds, Cold Water Fish, Natural Peanut Butter, Low-Fat Cheese, Low-Fat Salad Dressings, Low Sodium Nuts, Olives, Olive Oil, Canola Oil, Sunflower Oil, Flaxseed Oil).

4. Eat Appropriate Portions
- You need to be sure that you are consuming the right amount of calories for YOUR body each day. Don't over feed yourself.  The stomach is like a venus fly trap..it opens to trap food, and then when it is full, it closes.  It is all about the signal that is sent to the brain.  Give that signal some time to make it to the brain; don't eat so fast you think you need more; learn portion control and the body will feel full in time.

5.  Plan Your Meals in Advance
- I have Blogged, Facebook posted, and Tweeted photos of meal preparation that I have used; typically on a Sunday, to show and help you see what you can do; make the time and effort to do it for yourself and you will reach your goals; weight-loss, or muscle gain..just eat and make the meals accordingly.

6. Water Intake
- Another one of my past blogs.. It is extremely important to stay well hydrated to help lean muscle from cramping, and to keep the metabolism up.  Not hungry?  Maybe you are not drinking enough water?  High Metabolism burns fat. A good rule of thumb is to drink 1 gallon to 1-1/2 gallons of water per day.  One gallon is 128 ounces.  You can drink 30-40 ounces alone in a 30 minute cardio session.  Also, note, if you are consuming large amounts of caffeine or diuretic products, you may want to consume even more water.

Overall, STAY FOCUSED !! These 6 rules above are very important in conjunction with gettting the results that have been mentioned and to remind you that following this process is about 75% of your total results.  Every time you think of cheating on your food regimen and/or missing a meal plan, think about your goals and how you feel about them at the present time.  Are you getting happier with your energy, and the way you feel and look? If not, don't give up; STAY THE COURSE.  Believe in Yourself.  You Can Do It! ;)
- Zeke Samples, IFA, IDEA