eatmoreof:

The most effective way to losing weight or becoming leaner is to EAT CLEAN. That’s made the biggest difference in losing fat and becoming more toned for me. It’s more effective (faster and longer-lasting results!) to eat healthier than to simply cut back on calories in numbers alone.
What I mean by “eating healthily” is eating whole, natural foods—as close to their pure, natural state as you can get. That means no preservatives, hormones, or pesticides added to your food; organic protein and produce, and nothing “white” (sugar and flour). For me, this means sticking pretty closely to the Paleo Diet, but I still eat some whole grains and (non-fat) dairy. Lately I’ve also been trying to eat more lean protein, lots of veggies and fiber, less carbs, and less fat and drink lots and lots of water. I do try to keep a balanced diet still though. This is just my personal take on “eating clean” that works for me. Everyone has their own preferences—but remember, eating healthier in general is KEY to losing fat and becoming leaner!
Check out Eatmoreof for more GIFs and tips on making easy changes for a healthier lifestyle!

eatmoreof:

The most effective way to losing weight or becoming leaner is to EAT CLEAN. That’s made the biggest difference in losing fat and becoming more toned for me. It’s more effective (faster and longer-lasting results!) to eat healthier than to simply cut back on calories in numbers alone.

What I mean by “eating healthily” is eating whole, natural foods—as close to their pure, natural state as you can get. That means no preservatives, hormones, or pesticides added to your food; organic protein and produce, and nothing “white” (sugar and flour). For me, this means sticking pretty closely to the Paleo Diet, but I still eat some whole grains and (non-fat) dairy. Lately I’ve also been trying to eat more lean protein, lots of veggies and fiber, less carbs, and less fat and drink lots and lots of water. I do try to keep a balanced diet still though. This is just my personal take on “eating clean” that works for me. Everyone has their own preferences—but remember, eating healthier in general is KEY to losing fat and becoming leaner!

Check out Eatmoreof for more GIFs and tips on making easy changes for a healthier lifestyle!

eatmoreof:

Why you need iron:
Needed to make oxygen-carrying blood cells. 
Lack of iron can lead to anemia. Anemia has side effects such as fatigue, shortness of breath, lower immunity, and abdominal pains.
There are 2 kinds of iron: Heme and Non-heme. Non-heme is not readily absorbed by the body and should be ingested with Vitamin C or a heme-source food. They should NOT be taken at the same time as high-calcium food, with tea or coffee, or high fiber (lowers absorption).
Heme Sources:
Liver (beef or chicken) - Chicken liver has the highest amount of iron at 12.8 g per serving!
Beef 
Clams
Oysters
Poultry (chicken, turkey)
Shrimp
Fish (tuna, salmon, cod, flounder)
Non-Heme Sources:
Vegetables: spinach, broccoli, kale
Dried Fruit: dates, raisins, apricots, 
Legumes: black beans, kidney beans, soy beans, lentils, navy beans
Oatmeal
Bagels
Bread
Rice
Tofu
Molasses
Information from McKinley Health Center. It has a list of iron sources and the amount of iron per serving. 
Check out Eatmoreof for more tips on getting healthy foods into your diet! Previous Posts:Protein | Vegetables | Omega-3 | Fruit | Fiber | Water

eatmoreof:

Why you need iron:

  • Needed to make oxygen-carrying blood cells. 
  • Lack of iron can lead to anemia. Anemia has side effects such as fatigue, shortness of breath, lower immunity, and abdominal pains.

There are 2 kinds of iron: Heme and Non-heme. Non-heme is not readily absorbed by the body and should be ingested with Vitamin C or a heme-source food. They should NOT be taken at the same time as high-calcium food, with tea or coffee, or high fiber (lowers absorption).

Heme Sources:

  • Liver (beef or chicken) - Chicken liver has the highest amount of iron at 12.8 g per serving!
  • Beef 
  • Clams
  • Oysters
  • Poultry (chicken, turkey)
  • Shrimp
  • Fish (tuna, salmon, cod, flounder)

Non-Heme Sources:

  • Vegetables: spinach, broccoli, kale
  • Dried Fruit: dates, raisins, apricots, 
  • Legumes: black beans, kidney beans, soy beans, lentils, navy beans
  • Oatmeal
  • Bagels
  • Bread
  • Rice
  • Tofu
  • Molasses

Information from McKinley Health Center. It has a list of iron sources and the amount of iron per serving. 

Check out Eatmoreof for more tips on getting healthy foods into your diet! Previous Posts:
Protein | Vegetables | Omega-3 | Fruit | Fiber | Water

eatmoreof:

Benefits of vegetables:
Low in calories: some vegetables have “negative calories,” ie. it takes more calories to digest them than are actually in them. Be wary that some vegetables, such as carrots, are higher in carbs. See a list of low and high carb vegetables here.
High in fiber: keep you fuller for longer and promote good bowel movements.
High in various vitamins and nutrients
Read more about vegetables and their benefits here :)
How to get more veggies in your diet:
Salads: Don’t like salads? Mix fruit to add sweetness and body to your salad. (It might sound weird to some, but it tastes great!) For dressings, stay away from dressings high in calories and fat, like ranch. Vinaigrettes and oils tend to be healthier.
Make “green” smoothies: mix vegetables and fruits to create yummy, non-‘healthy’-tasting smoothies! Try Iowa Girl Eats’ Green Monster Spinach Smoothie.
The power of SPINACH!: Spinach is great because it mixes so well into meals and it tastes great (well, to me it does!) You can mix it into rice, pastas, meat sauce, pizza, omelets, anything really. * A really easy way of getting fiber into leftover meals is to put a bunch of spinach underneath the food and then microwave it. Instant cooked spinach!
Add fresh vegetables to your meals: Mix the veggies in with each bite, to mask the taste. If you don’t like vegetables, this will help you become more accustomed to eating them and getting used to the taste.
Season and cook your veggies. Add your favorite seasonings to vegetables and steam/grill/bake them.
Make veggies a greater portion of your meals. Load up on the lettuce and tomatoes in your sandwiches. 
*Note: Vegetables are best eaten fresh. When you cook vegetables, it denatures the nutrients in them (they’re still a good source of fiber though).
Check out Eatmoreof for more tips on getting healthy foods into your diet.

eatmoreof:

Benefits of vegetables:

  • Low in calories: some vegetables have “negative calories,” ie. it takes more calories to digest them than are actually in them. Be wary that some vegetables, such as carrots, are higher in carbs. See a list of low and high carb vegetables here.
  • High in fiber: keep you fuller for longer and promote good bowel movements.
  • High in various vitamins and nutrients

Read more about vegetables and their benefits here :)

How to get more veggies in your diet:

  1. Salads: Don’t like salads? Mix fruit to add sweetness and body to your salad. (It might sound weird to some, but it tastes great!) For dressings, stay away from dressings high in calories and fat, like ranch. Vinaigrettes and oils tend to be healthier.
  2. Make “green” smoothies: mix vegetables and fruits to create yummy, non-‘healthy’-tasting smoothies! Try Iowa Girl Eats’ Green Monster Spinach Smoothie.
  3. The power of SPINACH!: Spinach is great because it mixes so well into meals and it tastes great (well, to me it does!) You can mix it into rice, pastas, meat sauce, pizza, omelets, anything really. 
    * A really easy way of getting fiber into leftover meals is to put a bunch of spinach underneath the food and then microwave it. Instant cooked spinach!
  4. Add fresh vegetables to your meals: Mix the veggies in with each bite, to mask the taste. If you don’t like vegetables, this will help you become more accustomed to eating them and getting used to the taste.
  5. Season and cook your veggies. Add your favorite seasonings to vegetables and steam/grill/bake them.
  6. Make veggies a greater portion of your meals. Load up on the lettuce and tomatoes in your sandwiches. 
*Note: Vegetables are best eaten fresh. When you cook vegetables, it denatures the nutrients in them (they’re still a good source of fiber though).

Check out Eatmoreof for more tips on getting healthy foods into your diet.

eatmoreof:

Why water is AWESOME:
ZERO calories!
Inexpensive (don’t waste money buying sugary drinks like soda and juice)
Helps your body remove toxins
Speeds up metabolism and helps digestion
Helps with weight loss
Keeps your skin looking great by hydrating it and preventing pimples (I swear after one day of keeping consistently hydrated, my skin looked so much better!)
So many more! 
How to get more water into your diet:
We get a lot of water simply by the foods we eat every day (but don’t rely on food for your main source of water)
Oftentimes we mistake thirst for hunger. Drink a glass before and after each meal.
Carry around a water bottle with you everywhere. I prefer a 16-24 oz bottle with a screw-top lid, so it’s not too heavy and won’t spill in my bag.
Make it a goal to drink a certain amount every day (eg. 8 glasses, or 2-3 water bottles, 50-60 oz, etc.)
Replace soda, juice, and other flavored drinks with plain water. Start healthy habits: make it a point to only drink water. 
If you get tired of water, try drinking tea. (Drink it cold if you don’t like hot drinks.)
*Don’t force yourself to drink when you’re not thirsty! That’s not effective and you’ll just feel sick and possibly put yourself at risk for water poisoning (only for extreme water intake, but it’s still possible).
Check out Eatmoreof for more tips on getting healthy foods into your diet!

eatmoreof:

Why water is AWESOME:

  • ZERO calories!
  • Inexpensive (don’t waste money buying sugary drinks like soda and juice)
  • Helps your body remove toxins
  • Speeds up metabolism and helps digestion
  • Helps with weight loss
  • Keeps your skin looking great by hydrating it and preventing pimples (I swear after one day of keeping consistently hydrated, my skin looked so much better!)
  • So many more! 

How to get more water into your diet:

  1. We get a lot of water simply by the foods we eat every day (but don’t rely on food for your main source of water)
  2. Oftentimes we mistake thirst for hunger. Drink a glass before and after each meal.
  3. Carry around a water bottle with you everywhere. I prefer a 16-24 oz bottle with a screw-top lid, so it’s not too heavy and won’t spill in my bag.
  4. Make it a goal to drink a certain amount every day (eg. 8 glasses, or 2-3 water bottles, 50-60 oz, etc.)
  5. Replace soda, juice, and other flavored drinks with plain water. Start healthy habits: make it a point to only drink water. 
  6. If you get tired of water, try drinking tea. (Drink it cold if you don’t like hot drinks.)

*Don’t force yourself to drink when you’re not thirsty! That’s not effective and you’ll just feel sick and possibly put yourself at risk for water poisoning (only for extreme water intake, but it’s still possible).

Check out Eatmoreof for more tips on getting healthy foods into your diet!

eatmoreof:

Benefits of fruit:
Good source of non-grain carbs, simple sugars (for post-workout food), fiber (keeps you fuller for longer), and vitamins.
Low in calories and sweet — great replacement for sugary desserts and snacks
*If you’re trying to lean out or lose body fat, be careful not to eat too much fruit. (Limit your fruit intake to 2-3 times day.)
It’s best to eat fresh, whole fruit (organic if possible). Be careful of some fruit products  or pre-made fruit meals. Products like canned fruit, fruit cocktail, dried fruit, smoothies, jams, fruit yogurts, etc. often have a lot of sugar and preservatives added to them.
Tips for buying/storing fruit:
Buy fruit in season; they’ll be cheaper
If there’s a particular fruit you like, buy it when it’s in season and freeze it.
Similarly, if there’s a great sale on fruit, you can buy a lot of it and then freeze it.
How to freeze fruits.
Getting more fruit in your diet:
Replace typical grain-carbs (bread, rice, pasta, etc.) with fruit in your meals instead. 
Make a smoothie! Blend almond/soy/skim milk, fresh fruit, and ice to create a clean and great tasting smoothie. No need to add more sugar. Add other ingredients such as non-fat greek yogurt (thickener and protein source), cinnamon, or vanilla to add flavor and texture (Try NY Time’s Banana Almond Smoothie—one of my favorites).
Replace snacks and juices with a piece of whole fruit instead.
Fruit acts as a great substitute for sugary ingredients: - Instead of eating fruit-flavored yogurts, add pureed fruit to non-fat greek yogurt.- Replace syrup with sliced fruit on your pancakes/waffles. (Google some recipes for clean-eating recipes for pancakes. There’s tons!)  
Mix fruit into your meals/recipes. You can put fruit in sandwiches, salads, oatmeal, cereal, etc. Examples:- Make a peanut butter (natural PB) and fruit sandwich on whole wheat bread.- Add bananas to your cold cereal.- Add sliced grapes to a chicken sandwich for extra dimension and great taste (if it sounds strange, don’t knock it till you try it!)- Add fruit to your protein shake (try MC Barao’s Banana Boat Protein Shake!)
Check out Eatmoreof for more tips on getting healthy foods into your diet!

eatmoreof:

Benefits of fruit:

  • Good source of non-grain carbs, simple sugars (for post-workout food), fiber (keeps you fuller for longer), and vitamins.
  • Low in calories and sweet — great replacement for sugary desserts and snacks
  • *If you’re trying to lean out or lose body fat, be careful not to eat too much fruit. (Limit your fruit intake to 2-3 times day.)

It’s best to eat fresh, whole fruit (organic if possible). Be careful of some fruit products  or pre-made fruit meals. Products like canned fruit, fruit cocktail, dried fruit, smoothies, jams, fruit yogurts, etc. often have a lot of sugar and preservatives added to them.

Tips for buying/storing fruit:

  • Buy fruit in season; they’ll be cheaper
  • If there’s a particular fruit you like, buy it when it’s in season and freeze it.
  • Similarly, if there’s a great sale on fruit, you can buy a lot of it and then freeze it.
  • How to freeze fruits.

Getting more fruit in your diet:

  1. Replace typical grain-carbs (bread, rice, pasta, etc.) with fruit in your meals instead. 
  2. Make a smoothie! Blend almond/soy/skim milk, fresh fruit, and ice to create a clean and great tasting smoothie. No need to add more sugar. Add other ingredients such as non-fat greek yogurt (thickener and protein source), cinnamon, or vanilla to add flavor and texture (Try NY Time’s Banana Almond Smoothie—one of my favorites).
  3. Replace snacks and juices with a piece of whole fruit instead.
  4. Fruit acts as a great substitute for sugary ingredients:
    - Instead of eating fruit-flavored yogurts, add pureed fruit to non-fat greek yogurt.
    - Replace syrup with sliced fruit on your pancakes/waffles. (Google some recipes for clean-eating recipes for pancakes. There’s tons!)  
  5. Mix fruit into your meals/recipes. You can put fruit in sandwiches, salads, oatmeal, cereal, etc. Examples:
    - Make a peanut butter (natural PB) and fruit sandwich on whole wheat bread.
    - Add bananas to your cold cereal.
    - Add sliced grapes to a chicken sandwich for extra dimension and great taste (if it sounds strange, don’t knock it till you try it!)
    - Add fruit to your protein shake (try MC Barao’s Banana Boat Protein Shake!)

Check out Eatmoreof for more tips on getting healthy foods into your diet!

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