Tag: nancylfitness

Plan Your Meal

Get the Right Balance of Carbs, Protein and Fat

A balanced diet is basic to a healthful and wholesome life.  Consuming an appropriate balance of calories and nutrients helps keep you healthy.  For purposes of meal preparation, allocate / apportion the  recommended daily percentage of carbohydrates, proteins and fats.

According to the USDA (United States Department of Agriculture) one should eat foods from the different food groups to create a “Balanced Plate”:

50% fruits and vegetables

25% fiber rich carbohydrate

25% protein rich foods  

also drink water

When making adjustments to your diet, do not try to modify everything all at once.  Just concentrate on making one small improvement at a time.  When you have succeeded with one, go on to the next change.  Remember:

  • Carbohydrates supply the energy needed during the early stages of exercise.
  • Calories from fat provide energy when the exercise becomes extended (after carbohydrates are used up).
  • Protein is required for building muscle.
  • Carbohydrates and protein contain four calories per gram.
  • Fats contain nine calories per gram.

Based on a 2,000-calorie diet, consume:

  • 1,200 calories from carbohydrates (300 grams)
  • 400 calories from protein (100 grams)
  • 400 calories from fats (44 to 45 grams).

Too much protein can be unhealthy though.  Talk to your doctor before increasing protein intake.

Quench Your Thirst – Use an Infuser Water Bottle

Enhance and refresh your drinking water, infuse it.  There are no added calories, excess sugar or artificial flavorings.

Put fruits, vegetables, spices, or other herbaceous plants in the infusion chamber of an Infuser Water Bottle, then fill bottle with cold, pure water.  Nutrients escape from the fruit/veggies directly into the water.  It is all natural.

You can create most any kind of flavored water you want. Also, drinking plenty of liquids can help with burning fat and may increase the rate of metabolism.

Remember:

  • If you infuse for 4 or more hours, remove fruit/veggies from the infusion chamber then store the infused water in the fridge for up to 3 days.
  • Verify that the bottle is BPA Free.
  • Do not overfill.
  • Hot liquids create pressure; allow hot liquids to cool first.

To make infused water:

Cucumbers, citrus fruits, melons, and mint will work to flavor the water immediately. It’s best to soak apples, cinnamon, ginger root and rosemary overnight in the refrigerator.

Some Ideas for Infused Water:

Cucumber + Lime + Strawberry + Mint

Lemon + Raspberry + Rosemary

Orange + Blueberry + Basil

Lime + Ginger root + Basil

Watermelon + Mint + Jalapeno

Lemon + Thyme

Orange + Hibiscus + Star anise

Orange + Cinnamon + Cardamom + Cloves

Pear + Fennel.

Stay happy, healthy … and hydrated!