HEALTHY LIVING | kaylarose

Your Lifestyle is about to change...It's all up to YOU!

I can give you all the tips to my knowledge, but in the end, your diet is a relationship between you and yourself. This isn't a diet, it's a lifestyle, so get that stereotype out of your head, and start with a clean slate. Once you start developing a liking for the natural flavors in foods, you won't need all the sauces and spreads(which add way more than you think they do). You have to train your taste buds your mind, and your body. I'm not gonna lie, its not easy at first, it will be uncomfortable, of course, but if everything were easy, everyone would do it. Right? It takes 30 days to set a new habit, now is the perfect time to start, not tomorrow, not the second tuesday of next week, NOW. Diet is just as important as working out, you can't have one without the other, you just wont see the results, they go hand in hand. It does work, if you are consistent, it will take time, so be patient, and NEVER GIVE UP.

~"Fitness is like marriage, you can't cheat on it and expect it to work."

*Personally, there are a number of things on here I do not consume, my diet is pretty demanding and strict. However, I am aware everyone is different and a lot of people aren't so that is why I give many options; you choose what fits your lifestyle and your needs!

~Take what you want and leave the rest!

MENTALITY

Everyday is a choice, you have to wake up and mentally choose to make good choices. There is so much out there for nutrition, it's pretty fun when you get a basic understanding for what to keep and what to cut out. It is very important to stay strong and not to give in with the urges and cravings. I understand how hard it is to resist, in the beginning, but it I promise, the urges do diminish over time. I know that little voice inside that is constantly bugging you that you NEED a snack, or you NEED one more piece...it seems to override any goal at that very moment, you give in, and after feel like crap. It is all about self control and self discipline I wouldn't repeat it so much if it wasn't. You DO have control over your mind and body if you try, so don't let it control you! Do not let the uncomfortable feelings of change stop you! Change is good!

THE BASICS

So I am pretty sure you have heard all this before, some may haven't, but I am going to say these things just to nail it into your head one more time.

~Cut down on the portion sizes

~Eat every 2-3 hours

~Don't skip meals

~No Carbs after 3-6 pm

~Drink A lot of Water

You need a balanced diet, not one that cuts out carbs, not one that cuts out fruits or veggies, NO FASTING, they are horrible for your body in my opinion. You need to feed your body with FOOD, we are machines that require fuel. It is simply this, you should eat 5 meals a day with 3 hours in between each meal. Every meal you should have a serving of veggies, preferably the greens like spinach or asparagus. (Read more under meal planning for a specific guide of how your meals should go.) Don't overlook carbohydrates when planning a muscle building diet, your body needs complex carbs. Try not to eat carbs. after 3 pm. Always go for the Organic options, there are a lot of unknown chemicals and hormones they pump the food with that is harmful to our bodies!!

MEAL PLANNING (MEAL PREP)

When having to eat a strict diet with only certain foods that require preparing at home, it often gets difficult to keep track and keep up. It gets tiring to have to cook every single day, and for every 5 meals throughout your day; that can get stressful, and is only a set up for failure. It makes your life a whole lot easier if you get organized and prepare for your week in advance. Weekends, specifically Sundays, are the best to prepare for your week. You can cook batches of Chicken breast, salmon, tofu, etc. and put into tupperware along with your prepared veggies and carbs for each meal. Each meal would consist of your balanced foods. It is so much more convenient, it is a must!

COMPLEX CARBOHYDRATES

~Quinoa

~Brown Rice

~Barley

~Whole Grain / *Sprouted Bread (Ezekiel is the bomb)

~Whole Wheat Wraps

~Oatmeal (Raw and Plain, not "instant", or flavored)

~Sweet Potato

(the one thing I will not give up for Paleo LOL)

~Carrots (limit intake, they are starchy)

~Legumes - Lentils/Kidney Beans/Black Beans/ Soy Beans/Garbanzo Beans/Pinto Beans

Avoid (or Limit) :

I know you guys all love this stuff, but you gotta cut it out. My rule is if it comes in a box, its no good. Stick with the natural foods, yes that you have to prepare and cook. Stuff that comes from boxes and bags are just full of junk, harsh chemicals, preservatives, and much more people! Read at the bottom of the page for all info.

~Cereal

~White bread

~Crackers and chips

~Bars, like protein bars

~Cookies

VEGETABLES &FRUITS (ALSO CARBS)

~Broccoli/ Asparagus/ Spinach/ Cauliflower/ Cucumbers/ Lettuce/ Kale/ Chard/ Celery/ Cabbage/

Eggplant/ Brussel Sprouts/ Alfalfa Sprouts/

Bell Peppers/ Zucchini/ Potatoes/ Carrots/ Onions/ etc.

~Bananas/ Apples/ Asian Pears/ Grapefruit/ Apricots/ Peaches/ Pomegranates/ Plums/ Oranges/ Tomatoes/ etc.

~Blueberries/ Blackberries/ Strawberries/ Rasberries

Avoid:

Uh...french fries? Lol Don't let anyone tell you that something that sprouted from the ground is bad for you! Eat as much veggies as you want throughout the day! Mainly the green ones!

**Now, take note that too much of any good thing can be bad. Like fruit, they are natures candy, full of sugar and carbs, so limit your amounts of fruit you consume a day.

It just depends on your goals and that's when you should start thinking about cutting down on portions and which foods to stay away from. For example, if you want to lose belly fat, fruit will not help, limit to one piece of fruit right when you wake up. (preferably berries.) Read more on Meal Guide for more info.

PROTEIN (LEAN MEATS)

~Chicken Breast

~Wild Salmon

~Tilapia (any white fish)

~Tuna

-Turkey (99% fat-free)

~Eggwhites (Brown, organic, cage free eggs)

~Tofu

~Lowfat Cheese (Fetta, Swiss, etc.)

~Tempeh

~Lentils

Avoid:

~Sorry to break it to you, but try to cut down on Red Meats , like steak, hamburger meat, etc. (although it has some amounts of natural creatine in it, it increases the risk for colon cancer and contributes to high risks for developing heart disease, so its nutritional benefits are offset by its high contents of cholesterol and saturated fats.)

~Bottom feeders, such as Shrimp/ Crab/ Shellfish, etc.

Healthy Fats and Oils

~Avacado

~Almonds

~Walnuts

~Salmon

~Coconut Oil

~Extra Virgin Olive Oil

~Natural Peanut Butter (w/ reduced fat & low sodium)

~Almond Butter

~ Sun Butter

~Sunflower Seeds (unsalted)

~Pistachios (unsalted)

~Flax seeds (preferably Flax Meal)/ Flax Oil

~Greek Yogurt (Plain, Non-Fat, unflavored. add stevia for sweetness )

-Low Fat Cottage Cheese

Avoid:

~Butter / Margarine

~Hydrogenated Oils

~Vegetable Oils (excluding coconut, flax, and olive oils)

~Sour Cream

~Cream Cheese

~Mayonaise

~Creamers (ex. coffee creamer)

~Dressings

~Sauces

~Jams

DRINKS

~WATER!!! and lots of it!! No excuses.

Learn to love it.

~Almond Milk

~Soy Milk

~Zico Coconut Water / Milk

~Wheatgrass Shots

~Your Protein Drinks of course

-Tea (green or black tea or Yerba Mate)

~Acai Berry 100% Juice

~Red Wine (in moderation, limit to one glass)

~Blended Smoothies at home

(Go to Recipes page for some smoothie ideas)

~Coffee (black)

Avoid:

~Juices like; Apple Juice, Oragne Juice, etc. (loaded with sugar, empty calories)

~Milk, milk is like glue for your intestines, slowing down your digestion)

~SODA!!! (yes, even diet soda!)

~Alcohol

~Flavored water (ex. Vitamin Water)

~Drink powders (to flavor water)

~Energy Drinks (ex. Redbull, Monster)

Tip:

In the morning, drink a cup of water with a cap full amt. of Apple Cider Vinegar to jumps start your metablolism and a number of other health benefits!

Avoid:

~ GMO food! It is so harmful to the body! The human body needs building blocks in order to replace cell material during

the process of cell reproduction, DNA is reproduced during this process, when we eat food, we take in the DNA matter from the food, and some of that DNA in the food will be used to create our DNA. GMO food consists of DNA that exists nowhere in the animal kingdom or the plant kingdom; it is literally extraterrestrial DNA, the consumption of GMO food will alter DNA and will result in altered

structure reproducing cells, which is totally contaminating to the body, and thus unimaginable disease and deformity of humanity!

~“Fortified”, “enriched”, “added”, “extra”, and “plus”
usually mean the food has been altered or processed in
some way.
~“Sugar-free,” “sugarless,” or “no added sugar” tells you
nothing about sugar derivatives or sugar substitutes,
which yield just as many calories as table sugar and may
be more harmful to you than sugar
~“Organically grown,” “organic,” “pesticide-free,” and
“no artificial ingredients” say very little about the
nutritional value or safety of the product. Trust only
those labels that say “certified organically grown.”

~Hydrogenated oils

~Sodium nitrate/nitrite (preservatives added to processed meats to give a pink color,When they reach your stomach they are converted into nitrosamines which are highly carcinogenic, increasing your cancer risk.)

~MSG – Monosodium Glutamate (flavor enhancers can stunt growth and cause obesity and nerve damage.)

~Excess sugars/refined sugars such as dextrose, glucose, fructose, corn syrup, high fructose corn syrup (hidden sugars in processed foods that lead to inflammatory health problems including diabetes, obesity, and a weakened immune system. Can also disrupt your body’s absorption of other important nutrients.)

~Artificial sweeteners such as aspartame, saccharin, sucralose (can trick your body into craving more calories than you would if you eat real sugar. Many have side effects such as headaches, dizziness, and weight gain, and they may contribute to nerve damage and cancer cell formation.)

~Artificial colors and dyes (such as red #40, blue #2, etc.(synthetic chemicals are often added to foods marketed towards children. They’ve been found to cause many health problems including hyperactivity, ADD, allergic reactions, and nerve damage.)

~“Enriched flour”, “wheat flour”, or “unbleached wheat flour”: are all code words for refined flour with just a small amount of whole wheat added.

BE CAUTIOUS WHEN READING LABELS

Here Is My Daily Meal Layout So You Can Get An Idea

8 am -

10 am -

1 pm -

4 pm -

7 pm -

Before

Bed around 10ish -

- 1 tbsp. Almond Butter

- 1 small piece of fruit

(either apple, asian pear,

1/2 banana, or 1/2 grapefruit)

-1/2 cup Raw Oats

- 1 tsp. Cinnamon

- Several Raw Almonds

- A few Blueberries

- Pinch of Flax Meal

- Scoop Protein Powder

-Salmon

-Asparagus &or Raw Spinach

-1/2 Sweet Potato

with cinnamon

-Chicken Breast

-Broccoli &or Raw Spinach

-1/2 Sweet Potato

with cinnamon

- Chicken Breast

- Asparagus & Wild Mushrooms

- Raw Spinach

-4-6 Egg Whites

- Raw Spinach

- 4 Egg whites - 1 tbsp AB

- spinach&broccoli or - 1 piece Ezekiel

-1/2 Grapefruit toast

-Protein Pancakes

(on recipe page)

- Tilapia

-Broccoli &or Raw Spinach

-1/2 cup Quinoa or Brown Rice

- Tofu

- Asparagus &or Raw Spinach

- 1/2 Quinoa or Brown Rice

-Tilapia

- Broccoli

- Raw Spinach

- One Scoop Protein Powder or Casien

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I definitely mix and match, and switch it up between these layouts!

But my diet has been pretty strict the last couple months..

You can get the hang of it, just:

~ eat ever 3 hours,

~ eat small and balanced portioned meals

~ drink lots of water all day!

~No carbs after 3 - 4ish pm

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