3. Swap out refined and processed foods.
At meal times, replace white flour breads and processed grains like white bread and white rice with oats, whole grain breads, quinoa, millet, amaranth, brown rice, etc. General rule of thumb stay away from white unless you voted for Donald Trump.
At snack times—rather than chips, candy and soda try:
· Frozen Cinnamon Yogurt Covered Bananas
· Chocolate Drizzled Granola Balls
· Chocolate Avocado Mousse
· Go Green and Fruity Popsicles
· Fruit with a tablespoon of peanut butter
· Nonfat Greek yogurt with berries
· Veggies dipped in hummus
· Tomato with mozzarella and basil
4. Eat more plant foods.
- Prepare or order omelets, sandwiches, pizzas, wraps and burritos with veggies.
- Order a side of steamed veggies without added butter or oil. If you’re at home, pop frozen veggies in the microwave and mix them right in whatever meal you are eating. You’ll add great texture, flavor and color and the veggies will pick up the flavor from the sauce in the meal. Chinese chicken and rice? Pasta and chicken? Mac-and-cheese? You end up eating less of the heavy stuff and fill your stomach with the lower-calorie, fiber- and nutrient-packed veggies.
- Include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the House Music Workout Class and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our WEBSITE www.chicagofit4life.com