Studies Show that people who eat breakfast have a higher level of energy in the mid to late afternoon and avoid the "energy crash" or feeling of sluggishness that is common for those who skip breakfast. Eating Breakfast also helps to stimulate and maintain your metabolism.
A word about sodium: Aboid luncheon and deli meats and red meat, especially pork, because deli meats are extremely high in sodium. For example: two ounces of look lunchmeat 2400 milligrams. If you're going to have pork, opt for the pork tenderloin instead.
Watch out for Saturated Fats....
Minimize and avoid the following whenever possible: cheese (use low for or non fat dressings (use fat-free Italian dressing or lemon Juice instead), fries (try the fat-free baked fries), potato chips (try low fat, baked or fat free instead), ice cream (try nonfat ice cream, frozen yogurt or sorbet instead), mayonnaise (try fat free mayo), peanut butter, chocolate, desserts, and keep junk foods to occasional use.
How to Read Nutrition Labels:
Watch for hidden fats in packaged foods. Read the labels! Here is an easy formula to figure the percentage of fat in a labeled food: For every 100 calories per serving and divide by the total calories per serving. Avoid foods that are higher than 20% fat by calories.
Here are some "Lean Body Challenge success tips" for you:
1. Cook and store.
Once a week, cook enough chicken breasts, vegetables and complex carbohydrates ( rice, potatoes, yams, etc.) to last you throughout the week. Bag the the individual portions in small baggies and refrigerate or freeze them. This makes it very easy for you to select your daily meals from the refrigerator and throw them into your cooker, so you can conveniently eat them during the day. I find that having a cooler with me keeps me on schedule and makes it very convenient for me to eat quickly and efficiently, especially when I don't have a lot of time. It only takes 10-15 minutes to eat. Everyone has a lunch break and a coffee break. With proper planning, this should punch a hole in your excuse of "I don't have time to eat!" Another simple solution is to cook enough dinner to have leftovers.
2. Plan Ahead.
This is essential if you're going to succeed. Take a few minutes the night before to determine what foods you will consume through the next day. If you're just starting out and don't have some of the food items that I recommend, don't panic. Just make yourself a short grocery list and pick up these items at your first available convenience. Your daily checklist can be a useful tool in planning the weekly grocery list for obvious reasons. Once you have carefully thought out the following day's food plan, lay out the necessary food items, so you can easily pack them in a cooler the following day.
3. Pack a Cooler.
Always pack a cooler with food and carry it with you to work. I store my lunch in a six-pack sized Igloo cooler. I always bring plenty of snacks to work-things that are oatmeal, broiled chicken breasts, low-fat cottage cheese and fresh and frozen vegetables.
4. When eating out, plan ahead.
Familiarize yourself with means from various restaurants, and try to pick restaurants that serve menu items compatible with the Lean Body Challenge program. This minimizes your risk of getting stuck making a bad food choice. If you have your meal planned out before you arrive, the rest of the menu won't be as tempting. Also, ask to have your meat cooked without any butter or oil, say "no thanks" to the chips or bread while you wait, and when ordering salad, ask for low-fat dressing and for it to come on the side.
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