Whether you’re busting your bum to reach beach body greatness or simply want to treat your body right, eating certain healthy foods – in balance – is a key part of the equation. Unfortunately, eating healthy isn’t exactly a piece of cake – unless you have a secret weapon …
At Body Machine Fitness (BMF), the secret weapon our members have in their quests to eat right and get fit is our team of licensed nutritionists, Alix and Mo. Alix and Mo are incredibly passionate about educating people on how to eat healthy and why it’s so important.
‘Abs are made in the kitchen’
According to Alix, “The infamous gym slogan – ‘Abs are made in the kitchen’ – is no joke. Nutrition combined with exercise is so important! As nutritionists, we know that what you put in your body not only plays a role in physical appearance, it also affects energy output and emotions. How you eat has also been shown to play a role in hormone regulation.”
As nutritionists, Alix and Mo help people learn what types of foods to eat based on lifestyle, level of physical activity and stress level. This is important, because the amount of carbs, protein, fats and other nutrients an individual needs can vary drastically from person to person.
“If you want to lose or maintain weight, you need to fuel the body appropriately. For example, someone who sits at a desk all day is going to feel sleepy most of the day if they eat a high-carb diet. On the other hand, athletes and people who live an active lifestyle or participate in the intense HIIT (high-intensity interval training) workouts at BMF in Plano need more carbs to provide the energy they need,” Alix says.
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Alix’s Top 10 Tips for Eating Healthy
Still think eating healthy is hard? We asked Alix to share her success tips and tricks for eating healthy and getting fit the easy way, and she obliged. Alix recommends:
Tip No. 1: Eat something green every day.“If you’re going to change one thing, my first recommendation is to commit to eating something green at least once a day. And iceberg lettuce doesn’t count – dark, leafy greens are best. Whether you eat a spinach salad or add kale to a smoothie, get your greens in,” says Alix.
Tip No. 2: Eat unprocessed foods.According to Alix, “Try to eat as unprocessed as possible. It’s actually cheaper and easier to eat unprocessed, unless you’re eating fast food. Opt for food that hasn’t been processed, like fruits and vegetables, things that come from the ground (like healthy grains and nuts), as well as animal proteins and eggs. Anything that has been processed shouldn’t go in your mouth.”
Tip No. 3: Reduce sugar intake – even from fruit.Take a two-pronged approach to mitigating sugar consumption. As Alix explains, “Eliminating processed foods and sugary drinks is a good first step to reducing sugar intake, but you should also avoid eating too much fruit. Limit fruit to one or two servings per day and opt for berries when you can. Berries are full of anti-oxidants, which will help combat free radicals released during high-stress times and/or hard workouts, plus they are lowest in sugar among fruits.”
Tip No. 4: Buy pre-chopped veggies.Alix and Mo’s clients travel a lot and lead busy lives, so convenience is a must. “Many people don’t know that grocery stores offer pre-chopped veggies in the produce section. They may be more expensive than whole veggies, but you’ll save money down the road on medical bills. Simply toss chopped veggies on a sheet pan with extra-virgin olive oil and a little salt and pepper and roast in the oven,” Alix says.
Tip No. 5: Eliminate soy-based foods. Soy contains phytoestrogens, which have been shown to be a hormone disruptor. According to Alix, “Soy may wreak havoc on your hormones if you consume too much, so we advise clients to stop eating soy-based foods like soybean oil, soy milk and tofu. Alternatively, edamame (young soybeans in the shell), miso, tempeh and nut milks are healthier options.”
Tip No. 6: Become one with your crockpot. Short on time? Cooking multiple meals at once can really simplify life. As Alix explains, “We regularly include crockpot recipes in our client’s meal plans. Simply portion out one serving for dinner and three or four servings for lunch throughout the week. This is a great way to eat clean at least one meal a day, even if other meals aren’t as nutritious.”
Tip No. 7: Toss junk and keep healthy food readily available. Alix and Mo recommend removing processed foods from the pantry and fridge and replacing them with healthier options like nut butters, 70 percent or higher dark chocolate. If chips are a must, Alix and Mo are big fans of Jackson’s Honest and Beanitos brands of chips.
This is also a great way for families to eat healthier together. Says Alix, “Parents often admit they’re tempted by their kids’ snacks. My response is, ‘If YOU shouldn’t eat it, your kids shouldn’t be eating it either.’ Once that sinks in, most parents say, ‘Huh, that’s a good point!’”
Tip No. 8: Eating on the fly? Take a 1-1-1 approach.“From a carbohydrate perspective, if you include one serving each of carbs, protein and fat per meal, you’ll be more likely to achieve healthier satiety – feeling full and satisfied. So instead of eating a burger and fries, go for a burger and a side salad or even fries and a salad. Fatty burgers and fries aren’t ideal, but if you eliminate one and add a healthy component, you’ll be better off,” Alix says.
Tip No. 9: Sign up for a healthy meal plan program.At BMF, members can take advantage of Alix and Mo’s monthly paleo, primal or plant-based meal plan programs and one-on-one guidance for as little as $25/month. “If you don’t live near BMF’s Plano group personal training fitness studio, seek out healthy meal programs and providers near you. Just be sure to look for a nutritionist or food delivery service that will provide the support you need to find a plan that meets your lifestyle, activity level and weight loss goals,” explains Alix.
Tip No. 10: Seek medical advice if you hit a roadblock.According to Alix, “As most people know, it’s important to consult a physician before starting a new exercise or diet program. In addition, if you’re working out like crazy but still struggling with stubborn belly fat or losing that last 5 or 10 lbs., a medical condition could be to blame. Even if you eat healthy, hormone imbalance, food intolerances and other health issues may need to be addressed with a doctor.”
Looking for sound diet and fitness advice – and NO pesky fees? We can help!
If you’re unsatisfied with the results and guidance you’re getting at your current big box gym, boutique fitness studio or group workout program near Plano, let’s talk. Along with nutritional guidance from Alix and Mo (ask us about their FREE Facebook Live and in-house sessions), our best-in-class trainers can help you get superior results with our HIIT group personal training classes.
PLUS, not only is your FIRST CLASS FREE (sign up here)– BMF never charges an enrollment fee OR cancellation fee – EVER.
We’re always happy to answer any questions you have about BMF or our classes. Feel free to contact us by phone at 214-396-8585or email at email@example.com.