Healthy Eating: The other component to improved health and vitality that will help make you ready for spring is a conscious plan for eating. Stop overwhelming your body with convenient, but mindlessly consumed, carbs and sugars. You will have an improved and sustained energy level if you choose lean proteins and vegetables that are low on the glycemic index (see attached list). Delicious vegetables become available at this time of year. Plan your eating day. Try to stick with this basic plan even when enjoying warm weather travel.
- Breakfast: Put an emphasis on protein (with 20-40 grams) to make sure that you have enough energy to get through to lunch time without a desire for convenient (but nutritionally pointless) sugary snacks. It also the perfect time of day to have some complex carbohydrates like oatmeal, skim milk, unsweetened Greek yogurt or fruit with some healthy fats like nuts. Montana Macro•Balance™ breakfasts like the oatmeal varieties or cereal are a sound choice. Eggs are also a good option.
- Lunch: Keep it lean and green. Have 5-8 oz. of a lean protein (see attached list) and a serving of vegetables. A green salad stocked with low glycemic index vegetables and topped with a protein is an excellent choice.
- Dinner: Much the same as lunch. Lean and green is your goal.
- Snacks: Low glycemic veggies are a great snack. If you need a protein boost, try a Montana Macro•Balance™ bar. Your taste buds will think that you are having a candy bar, but your body will benefit from the protein, and you will not experience the inevitable sugar crash.
- Cocktails: part of warm weather fun for a number of people. Think refreshing… Stick with clear liquids like vodka and tequila, mixed with club soda and a twist of lime or lemon.
- Fruit: One or two servings per day. It can be useful to satisfy a sweet craving but too much fruit can also overwhelm your body with sugar.
Recommended Lean Proteins
Fish: White fish, tuna, salmon
Seafood: Clams, crab, crawfish, lobster, mussels, oysters, scallops, scampi, shrimp, squid
Beef: Flank Steak, ground beef (extra lean), LEAN roast, round, tenderloin
Poultry: Chicken (skinless), eggs, turkey
OTHER: Bison, lamb loin, plain tofu
Vegetables Low on the Glycemic Index
Zucchini and yellow squash
Hearts of palm