Our New Lifestyle

I have been waiting months to start our new lifestyle. I call it a lifestyle and not a diet because I don't want to it to be something that is easily quit. While I was pregnant I didn't want to shock my body with a drastic food change. My husband finally jumped on the bandwagon when I agreed to learn all I could about the New England Patriots and watch all the games with him. We are cutting out ALL processed foods. If it is processed it will not be in our bodies or our children's. Does this mean we won't eat at other peoples houses or go out to eat for special occasions? Definitely not. We'll still enjoy the little things in life without stressing about it but it has to be a balance for us it's going to be a 90%/10% balance. We'll stick to our lifestyle plan 90% of the time and be 'reckless' the other 10% ;)

Not only are we cutting out all processed foods but we are eating 5 meals a day, upping water intake and only eating certain things at certain times. A majority
of our food will be vegetarian with protein coming from different sources (unless you're my husband who informed me there is no way in hell that he is giving up red meat). I'll have to remake over all our recipes with our new food that we're adding into our diet. The more I researched it the more I found that there is a healthy, organic alternative to just about everything!

Since we are adjusting so much in our lives it only makes sense that the way my blog posts are laid out is adjusted also :) Not only will I be telling you all the nutritional info but what meal it should be eaten for and alternatives that will change what meal you can have it for (If you're confused it'll make more sense when you see it.)

Why the lifestyle change?

The benefits to eating whole and natural foods are plentiful. Research shows that eating fresh fruits and vegetables can aid in the prevention and control of weight gain, which can lead to a host of chronic diseases. Check out this chart from the American Heart Association:

Overweight & Obesity - 2013 Statistical Fact Sheet

Adults
 Among Americans age 20 and older, 154.7 million are overweight or obese (BMI of 25.0 kg/m2 and higher):

- 79.9 million men.
- 74.8 million women.

•   Of these, 78.4 million are obese (BMI of 30.0 kg/m2 and higher):
  - 36.8 million men.
  - 41.6 million women.
  
•   Among Americans age 20 and older, the fol- lowing are overweight or obese (BMI of 25.0 and higher):
  - For non-Hispanic whites, 73.1 per- cent of men and 60.2 percent of women.
  - For non-Hispanic blacks, 68.7 per- cent of men and 79.9 percent of women.

- For Mexican Americans, 81.3 percent of men and 78.2 percent of women.
 Of these, the following are obese (BMI of 30.0 and higher):
- For non-Hispanic whites, 33.8 percent of men and 32.5 percent of women. - For non-Hispanic blacks, 37.9 percent of men and 53.9 percent of women. - For Mexican Americans, 36.0 percent of men and 44.8 percent of women.
Costs

•   The total excess cost related to the current prevalence of adolescent overweight and obesity is estimat- ed to be $254 billion ($208 billion in lost productivity secondary to premature morbidity and mortality and $46 billion in direct medical costs).
  
•   If current trends in the growth of obesity continue, total healthcare costs attributable to obesity could reach $861 to $957 billion by 2030, which would account for 16% to 18% of US health expenditures. 
  

I say shame on us America. I'm also ashamed to say I was part of that percentage before I became pregnant and changed my life around but I am proud to say after months of healthy living my BMI is down from 26 to a healthy 23 :) Plus, studies suggest a diet rich in healthy food groups can reduce the risk of cardiovascular disease, cancer, Alzheimer's, diabetes and a stroke. And that's just a few! According to research this is the first generation EVER that might not outlive their parents. How incredibly sad is that? I don't know about you but I not only want to be around for my children and grandchildren but my great grandchildren also. I want my children to grow up in a healthy lifestyle so when they go out on their own they know what choices to make to enrich their lives and be as healthy as possible.

WHEN to eat and WHAT to eat:
I'm going to do a simple layout of the meals so you can come up with your own recipes and share with all of us! If you're confused just ask! I'm more than willing to help you understand so you can apply this to your own life.

When you wake up- Get your metabolism going with a 30 minute walk or clean your house as quick as you can! This will help you burn additional calories all day long!

After your morning metabolism boost- Breakfast time or Meal 1 (M1). This is the meal that will kick start your day! This is the time to eat fruits and healthy carbs because the energy will be used quickly instead of stored. Try protein pancakes! (I'll have a new recipe for my protein pancakes in the next couple days and it's awesome!)

Midmorning Snack- Meal 2 (M2) This is where you will keep your metabolism going with a raw bar, juice (that you juiced or 100% fruits and veggies) Fruits, veggies whole grains and dairy! They will keep your energy up and keep you going!

Lunch- Meal 3 (M3) This is when you'll shift your energy and focus on lean proteins and healthy fats. This is also the last meal for fruits and carbs because your body will still burn them off. Start working in more veggies. Especially if you haven't had any all morning. Dark greens will keep you full and help the craving for starchy foods with excess fats.

Afternoon Snack- Meal 4 (M4) No more carbs, fruits or dairy! All carbs should come from veggies, swap beans for your protein source. You'll need protein to get through your afternoon workout!

Afternoon Weight lifting- Now is when you should have the most energy for the day. Try to get in a  full body workout wether it's with weights, a dvd or youtube videos, just get it in!

Dinner- Meal 5 (M5) Think lean, clean and green! You need lean protein the most now to refuel your muscles after your afternoon workout and the days activities. Add loads of green veggies to burn fat while you sleep and keep you full until bed!




M1- 
Veggies- choose up to 1/2 cup of veggies if you choose. UNLIMITED GREEN VEGGIES
Healthy Carbs- 1 piece OR 1/4 cp of fruit OR 1/4 cp grains OR 1/4 cup legumes
Lean Protein- 1-2 Servings of lean protein OR combine 1/4 cp legumes and 1/4 cp grains for a complete protein
Good Fats-  Keep any fats to a minimum. These will naturally occur from the other food groups for this meal.


M2-


Veggies- choose up to 1/2 cup of veggies if you choose. UNLIMITED GREEN VEGGIES
Healthy Carbs- 1 piece OR 1/4 cp of fruit OR 1/4 cp grains OR 1/4 cup legumes
Lean Protein- 1 Servings of lean protein OR combine 1/4 cp legumes and 1/4 cp grains for a complete protein
Good Fats-  Keep any fats to a minimum. These will naturally occur from the other food groups for this meal.


M3-


Veggies- choose up to 1/2 cup of veggies if you choose. UNLIMITED GREEN VEGGIES
Healthy Carbs- 1 piece OR 1/4 cp of fruit OR 1/4 cp grains OR 1/4 cup legumes
Lean Protein- 1-2 Servings of lean protein OR combine 1/4 cp legumes, 2 tbs Nuts or seeds and 1/4 cp grains for a complete protein AVOID DAIRY
Good Fats-  Choose 1-2 sources: 1/4 avocado, 2 TBS oils, 2 TBS nutbutter, 2 TBS Nuts or Seeds


M4-


Veggies- choose up to 1/2 cup of veggies if you choose. UNLIMITED GREEN VEGGIES AVOID STARCHES
Healthy Carbs- 1/4 cup legumes OR 1/4 cp Quinoa OR 1/4 cp Amaranth
Lean Protein- 1 Servings of lean protein OR combine 1/4 cp legumes and 2 tbs Nuts or seeds for a complete protein AVOID DAIRY
Good Fats-  Choose 1 source: 1/4 avocado, 2 TBS oils, 2 TBS nutbutter, 2 TBS Nuts or Seeds


M5-


Veggies- choose up to 1/2 cup of veggies if you choose. UNLIMITED GREEN VEGGIES AVOID STARCHES
Healthy Carbs- 1/4 cup legumes OR 1/4 cp Quinoa OR 1/4 cp Amaranth
Lean Protein- 1-2 Servings of lean protein OR combine 1/4 cp legumes and 2 tbs Nuts or seeds for a complete protein AVOID DAIRY
Good Fats-  Choose 1-2 sources: 1/4 avocado, 2 TBS oils, 2 TBS nutbutter, 2 TBS Nuts or Seeds

I hope that more families join this journey with is! Let's get healthy everyone!