I don’t know about you but this quarantine has done a number on my metabolism. It’s hard to say no when Door Dash is so easy. Not to mention we have been asked to minimize our activity by staying home. By now, we are all regretting our new found love for bread making and thinking about ways to whip our couch potato butts back into shape. Well, get ready to take back your pre quarantine physics with me. I am going to help map out your road to success and here is the best part, You can do it ALL right at HOME! You have the ability to stay fit regardless of what is going on outside and I am going to show you just how easy it can be. So put down those chips, turn off your TV and get ready to have a quarantine body that will make your neighbors jealous!
Fad Diets Don’t Work
Most of us have tried at least one or two fad diets. The problem with fad diets is that not only do they not work they can also put you back even further on your weight loss journey! I tell my clients that it all comes down to six key things: nutrition, supplements, mind set, exercise routine, hormones, and getting enough sleep. If you look back on your previous attempts at weight loss you are sure to find a deficiency in at least one of these key areas. Here’s the thing, when we put on weight it isn’t just because we are putting a bunch of junk into our bodies. It is a number of things we are or are not doing that lead us down that path. We also need to remember that we didn’t put the weight on overnight and it is not going to come off overnight either. So don’t expect instant results. A healthy and sustainable weight loss is 1-3 pounds a week!
The Most Important Key!
One of the most important keys to healthy weight loss is nutrition. Your nutrition dictates what your body is able to do. From simple functional tasks to being able to run a marathon. At the end of the day what we provide our bodies with will determine its ability to function. Think about how a car works if we don’t put fuel into the car it wont run. However, if we put the wrong fuel in, we run the risk of damaging the engine. Have you ever noticed how much smoother your car drives when you use the gasoline that is intended for high performance? That is how our bodies feel when we provide them with the nutrients they crave. Our cravings themselves are our body’s way of telling us just want they need for optimal performance. Unfortunately, we can misinterpret these cravings which can counteract our goals.
The Land of Misconceptions
Alright, let’s talk about how we can misinterpret our cravings. Whom among us has not had a craving for chocolate? Well, guess what. When your body is craving chocolate it means you need more Magnesium. So while most of us go running for a handful of M&M’s the real solution is to grab a handful of nuts. It is easy to see how things can get out of hand quickly. Don’t worry, I am here to help you get through this and as a way of doing just that I have included a way for you to decode your cravings. This will help prevent any missteps and ensure you reach your goal weight. Not to mention it will ensure that you are providing your body with the nutrients it needs to make the most out of every moment! So what foods should you be eating more of if you are looking to slim down?
Weight Loss Power Foods
Now that we have a better understanding of what our bodies really need let’s talk about the foods that are designed to help keep us lean fighting machines. The following is a list of the top 10 foods to help you lose weight:
- Citrus Fruits
- Sweet Potatoes
- Dark Leafy Greens
There are a number of health benefits that come from eating avocados, such as weight loss. Avocados are high in fiber which helps you feel full longer. Not to mention they contain the antioxidant “Glutathione” which helps boost the immune system. Avocados are also packed with vitamins and minerals that help keep your body working in optimal condition. They contain twice as much Potassium as a banana which helps prevent cramping and dehydration. Avocados contain about 21% of the daily recommended allowance of vitamin K. They also contain Folate and B-complex vitamins which help increase your energy levels. Avocados can be relatively easy to incorporate into your daily routine. They are great by themselves and even blended into a batter as an egg substitute.
With excess stress being the number one leading cause to weight gain it is easy to see why citrus foods make the list. Their natural ability to help lower stress levels from scent alone should be more than enough of a reason to up your fruit game. However, they are also high in vitamin C and fiber which helps lower your blood pressure and flush out any excess you may be holding on to. When you are ensuring that you are receiving enough vitamin C you can enjoy the following: improved immunity, increased energy levels, youthful skin, improved mood, better oral hygiene, and increased production of collagen. Citrus fruits are easy to integrate into your daily routine due to their light and refreshing taste, not to mention the variety available to you. For the best results I suggest grapefruit, orange, or lemon.
Another antioxidant heavy hitter, berries are a great choice when you are looking to drop some weight. Not only are they naturally low in calories, they are also high in fiber making them a great way to help support your digestion. Rich in vitamin C and B6 they are great for energy production as well. Regular consumption of berries has been shown to reduce cholesterol levels and risk for heart diseases.
One of my personal favorite foods due to its ability to help naturally balance out your body’s hormone levels. Broccoli has tons of additional health benefits that are sure to make it your new favorite. It is high in antioxidants and anti-inflammatory ingredients making it great for helping to reset the majority of your body’s systems. It also contains 9 grams of protein per serving and is high in fiber which helps you feel full longer.
Easily one of the most popular fruits out there, apples come with more health benefits than there are varieties. Apples contain antioxidants called flavonoids, which can help reduce the risk of developing diabetes and asthma. Just the smell alone of an apple has been shown to eliminate appetite. They’re high in fiber and loaded with vitamins and minerals making them a perfect anytime treat.
For those of you looking for a meat option salmon is a great choice. It contains vitamins D, B6, and B12 which are essential to maintain a good mood. Salmon also contains high levels of Omega-3 which can help lower inflammation. It is a lean protein that can help keep you full longer. If you are looking for a non-meat option try chia seeds they contain similar health benefits minus the meat.
Did you know pears are one of the highest fiber containing foods? Most of the fiber found in pears is soluble, which can help prevent constipation. It can also help reduce blood cholesterol and prevent heart disease. Making pears an easy pick to help keep you feeling full all day long while removing any excess toxins you may have accumulated.
Are high in anti-inflammatory properties. Peas contain about 21% of the daily recommended dose of vitamin K. They are high in protein and can help regulate blood sugar levels. Peas are high in antioxidants and anti-inflammatories making them an ideal choice to help keep you looking and feeling younger. They have also been shown to aid in the development of muscle growth and elevate your mood.
Contain high levels of fiber and antioxidants. Sweet potatoes are rich in Iron needed for red blood cell development, Beta-carotene for your immune system, and Potassium to help regulate blood pressure. Not to mention they are also high in vitamins A and C which are critical for your immune system and Calcium to promote bone health.
Dark Leafy Greens
Are high in concentrations of a variety of nutrients such as vitamin K, which can help reduce inflammation. They are extremely low in calories and high in fiber content. These leafy greens are also packed with Folate, vitamin A, Iron, Magnesium, and Calcium. All of which make them heavy hitters given that they are so low in calorie count and high in nutrition.
Spinach White Bean Soup
Gluten Free Vegan Serves 6
- 1 Tbsp Raw Coconut Oil
- 3 Cloves Garlic Minced
- 1 Medium White Onion Diced
- ½ tsp Dried Thyme
- 4 Cups Vegetable Stock
- ½ tsp Dried Basil
- 2 Bay Leaves
- ½ tsp Dried Rosemary
- 1 Cup Uncooked Quinoa
- 2 Cups Baby Spinach
- 15 Ounces Canned Cannellini Beans Drained & Rinsed
- Juice of 1 Lemon
- 2 Tbsp Fresh Parsley Chopped
- Salt & Pepper to Taste
Heat oil in a large stockpot at medium heat. Add garlic and onion to oil and let cook for 1-2 minutes stirring frequently until onions become translucent. Next stir in thyme, basil, and rosemary and cook for an additional minute. Whisk in stock, bay leaves, and 1 cup of water. Bring to a boil and stir in quinoa. Reduce heat to a simmer and cook for 15-20 minutes or until quinoa is tender. Stir in remaining ingredients and cook for 1-2 minutes or until spinach has wilted. Serve immediately and enjoy!
Need A Hand?
A happy and healthy life is closer than you may think. Our health is something that we all have to deal with daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day then you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help I am always here to do just that. Even if it is something as small as just acting as a sounding board. Do you have any questions or concerns I can help you with? Feel free to contact me directly at DrD[email protected] or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!