Don’t throw your fitness results away by consistently consuming foods that keep you from your nutrition goals. You train hard, so keep your results by limiting the following 7 foods:
LIMIT White Pasta
Over consumption of white pasta can be detrimental to your nutrition goals when you want to be fit because it’s filled with way too many simple carbs.
Eat This: Spaghetti Squash
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.
LIMIT Store Bought Salad Dressing
The nutritional benefit of your salad is all but undone by the questionable ingredients in store-bought salad dressing. From trans fats to preservatives, store-bought salad dressing is a landfill of unnatural ingredients that are best avoided.
Eat This: Simple Homemade Dressing
Making your own salad dressing is so simple. It literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:
3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
1 part something acidic – vinegar, lemon, lime
A dash of salt and fresh ground pepper
Some fresh or dried herbs
LIMIT Packaged Granola Bars
Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.
Eat This: Raw Nuts
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.
LIMIT Blended Coffee Drinks
Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to limit them as much as possible.
Drink This: Unsweetened Iced Tea
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed—guilt-free refreshment.
LIMIT Fast Food Breakfast Sandwiches
The drive-thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.
Eat This: Healthy Mini Muffins
The recipe below for Healthy Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive-thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.
LIMIT Sweetened Yogurt
Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.
Eat This: Plain Greek Yogurt with Fruit
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.
LIMIT Potato Chips
Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.
Eat This: Bake Kale Chips
Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.
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Pack Your Snack
How tempting will that vending machine or drive-thru be if you have a home-packed snack ready at the first sign of hunger?
Not as tempting, that’s for sure.
Make it a habit to pack wholesome, energy-inducing snacks each day and watch how quickly your fitness results start to show.
Stuffed Potato With Egg
2 large baking potatoes
½ cup salsa
½ cup grated cheese (optional)
salt & pepper
Wash the potatoes well. Pierce them with a fork and wrap them in tinfoil. Bake the potatoes in preheated 400°F oven for 50-60 minutes or until very soft when poked with fork.
Once done, remove the potatoes from the oven, remove the tinfoil, and let cool for about 10 minutes. Once the potatoes are cool enough to handle, cut them in half lengthwise. Scoop out the flesh leaving about ¹/₃ inch of flesh and skin.
Place the flesh into a bowl. Add salsa (and cheese if desired) to the bowl and stir until well combined. Place the potato shells on a baking tray lined with tinfoil or parchment paper. Fill the potato with the salsa + potato mixture. Press the filling down firmly and create a small divot in the center. Crack an egg over the divot.
Bake the potatoes in 350°F oven for 20-25 minutes or until the egg has set. Depending on your preference, you can wait until both the white and yellow of the egg are fully cooked, or remove the potato from the oven before the yellow is fully set.
Remove from oven and add salt and freshly ground pepper to taste.
Store leftovers in fridge.