The idea behind The Bod Squad is to help create permanent habits – Habits that will compound on themselves over time to create a much more healthier, happier and stronger YOU!
There are NEVER any “DIETS”, only LIFESTYLE changes. I want my clients to think of each and every habit they develop as a lifestyle change. Something that will make them healthier, and even more healthier the longer they maintain their newly created habits, formed with the support and guidance from The Bod Squad.
Do you read the nutrition label of the food you buy at the supermarket? I challenged my clients recently. I asked them to start reading every nutrition label of anything and everything they consumed, before eating, every day. For some of you, this will be a fairly easy challenge as you may already do this here and there. For some people, it may seem inconvenient or mundane… but the idea is, that it would also be enlightening.
Unfortunately we live in a world that is flooded with misguidance and marketing ploys to get your money when it comes to foods we eat. That box of cereal that boasts having “8 whole grains” may actually have MORE sugar than whole grains. A food that has a “Trans-Fat-Free!” label slapped on the front of the box may contain partially hydrogenated oils in the ingredient list (trans-fat, by the way), and is just a nutrition fact loophole that a manufacturer may be taking advantage of (Did you know that less than 1g of trans-fat per serving doesn’t have to be listed on the nutrition facts label?). The point here is that, an informed decision is always going to be a healthier decision.
So, here’s some pointers to get you started (please note, this is not an all-inclusive list):
Things to look out for:
  • High Fructose Corn Syrup
  • Partially Hydrogenated Oils (trans-fat)
  • Saturated Fat
  • High Sugar Content
  • High Sodium Content
  • Hidden sugars such as fructose, sucrose, & dextrose
  • Artificial sugars such as sucralose, saccharin, aspartame, acesulfame
  • Butter and/or margarine
  • Heavy Cream
General Guidance for Healthy Choices:
  • Choose whole foods when possible
  • Choose Organic foods when possible (personal preference really)
  • Make sure the work “Whole” comes before any grain listing ingredient, and make sure its listed first!
  • Keep total fat intake to 20-30 of calories
  • limit saturated fats to less than 10% of calories (less than 200 calories from saturated fat for a 2,000 calorie diet)
  • Eliminate trans-fat entirely
  • Consume complex carbohydrates (brown rice, sweet potatoes, oatmeal) over simple carbohydrates (white rice, baked goods, white bread)
  • Limit sugar intake as much as possible, especially after 6pm
  • Limit carbohydrate intake as much as possible after 6pm
  • Try not to eat 3 hours before bedtime
  • Try to substitute Stevia for sugar
  • Avoid fried foods
Remember, stay informed of what you’re consuming so that you make wiser and healthier decisions. This lifestyle change alone could potentially help you shred kilos of weight off quicker that you’d imagine, and you’ll benefit from a longer life as well. Don’t give in to temptation!
Categories: Nutrition