We all started out January trying to get in shape and now February is time for us to start hitting a plateau. Well, not for you! I’ll tell you a little bit about how not do plateau. First of all…my eat clean diet is basically as whole and natural as possible. I want to look at my plate and see food that pretty much looks like how it came from the earth. Second, I’ve attempted to try new exercises and keep myself from plateauing by walking more outside. I walk to the nearest grocery store most days (it helps me buy less and spend less also)!
Here’s my list of the Top 10 ways to keep yourself in top shape:
1. Start Your Day With Water and try to drink 64 oz of water throughout the day. That is the amount most people need to stay hydrated properly. Try drinking a glass before every meal.
2. Do Jumping Jacks in the early morning- Starts up your metabolism and helps you burn calories early in the day which leads to better relaxation and therefore better sleep. We could all use more beauty sleep!
3. Whey Protein- Here’s why:
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%. Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein. Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential. There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.
The possible health benefits of consuming whey protein include:
Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized whey fraction “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.”
Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.
Lowering cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)”
4. Make your plate 60% veggies, 30% grains or lean meat, 5% fruit, 5% dairy/fat
5. Start doing High Intensity Training exercises and try walking more
6. Purchase a pedometer…it will change your life. Make sure you get your 10,000 steps in a day!
7. Eat clean, whole foods. No packages, no frozen ready made meals!! I guarantee you will feel fuller longer this way.
8. Have a workout buddy or get your family involved. Studies show you improve more when you have competition.
9. Have healthy meals planned out and cooked in advance. It will help you so much, plus your day will go smoother.
10. More green smoothies! They have anti-cancer properties and antioxidants in them! They are easy to digest, a good source of fiber and will keep you full all day!