Page 34 - Inspire Health July/August 2015
P. 34
weight loss
stop your hunger pains, give you more
energy, and allow you to feel more satisfied.
Consuming the following nutrient-packed
foods will jumpstart weight loss and give
your body what it needs!
POWER YOUR Vegetables. Vegetables are high
BODY FOR in nutrients and a wonderful source of
antioxidants. Be sure to choose a variety of
WEIGHT LOSS: colorful vegetables!
brown/tan/white: garlic, cauliflower,
Eat nutrient-dense food to feel mushrooms, ginger, jicama, turnips, parsnips
energized and lose weight red: beets, radishes, tomatoes, red peppers,
rhubarb
S ByTami Charbonnet, CPT will fuel your willpower and leave you super orange/yellow: butternut squash, carrots,
ometimes it takes what seems like energized, and that’s the real secret! yellow peppers, pumpkin, summer squash,
superhuman willpower to say "no" sweet corn, sweet potatoes
green: artichokes, arugula, broccoli, green
to doughnuts, ice cream, candy bars, As a personal trainer, I recommend no beans, lettuce, okra, zucchini, endive,
spinach, leeks, cucumbers, Brussels sprouts
fried foods, and other high-calorie, low- more than a 500-calorie per day deficit for blue/purple: eggplant, purple cabbage,
purple fleshed potatoes
nutrient nibbles. So what’s the real secret to my clients who are trying to lose weight.
Fruit. Choose a colorful variety to
achieving a lean body with lots of energy? Why should we eat nutrient-dense food maximize nutrient density.
white: bananas, pears, dates, peaches
Nutrient density is the ratio of nutrients while decreasing caloric intake? Maximizing green: green grapes, kiwi, avocados, lime
red: apples, blood oranges, strawberries,
in a specific food compared to the total nutrients consumed will allow you to eat cherries, pomegranates
yellow/orange: apricots, cantaloupe,
calories it contains.The science behind more food, feel more satisfied, and lose oranges, mangoes, pineapples, peaches
blue/purple: blueberries, blackberries,
weight loss seems simple. For example, if weight. It is very difficult to eat too much purple grapes, plums, raisins
1,500 calories are consumed and 2,000 are fresh fruit, and it is nearly impossible to Grains. Grains are a great source of
Vitamin B, fiber, iron, selenium, magnesium,
burned, a caloric deficit of 500 is created, overeat fresh vegetables. and carbohydrates. Sources of grains are:
quinoa, brown rice, whole wheat pasta,
and weight loss is the result. Unfortunately, According to the Mayo Clinic, oatmeal, whole wheat bread.
losing weight and keeping it off is not so “By including plenty of fresh fruits and MAKE YOUR
CALORIES COUNT
simple.There will be moments of weakness vegetables and whole grains in your diet,
The average candy bar has approximately
in every person’s weight loss journey. you can feel full on fewer calories.” Eating 250 calories.You would have to consume the
following amount of nutrient dense foods to
However, choosing foods dense in nutrients larger portions of high-nutrient foods, will equal the calories in just ONE candy bar: one
cup of cherry tomatoes, one cup of celery, one
cup of cucumber, one cup of
carrots, one cup of cooked
kale, one cup of broccoli,
and one medium banana.
The candy bar may
leave you hungry and
looking for more calories,
whereas all of this low-
calorie, nutrient-dense
food will keep you full
until your next meal.
34 INSPIRE HEALTH July § August 2015
stop your hunger pains, give you more
energy, and allow you to feel more satisfied.
Consuming the following nutrient-packed
foods will jumpstart weight loss and give
your body what it needs!
POWER YOUR Vegetables. Vegetables are high
BODY FOR in nutrients and a wonderful source of
antioxidants. Be sure to choose a variety of
WEIGHT LOSS: colorful vegetables!
brown/tan/white: garlic, cauliflower,
Eat nutrient-dense food to feel mushrooms, ginger, jicama, turnips, parsnips
energized and lose weight red: beets, radishes, tomatoes, red peppers,
rhubarb
S ByTami Charbonnet, CPT will fuel your willpower and leave you super orange/yellow: butternut squash, carrots,
ometimes it takes what seems like energized, and that’s the real secret! yellow peppers, pumpkin, summer squash,
superhuman willpower to say "no" sweet corn, sweet potatoes
green: artichokes, arugula, broccoli, green
to doughnuts, ice cream, candy bars, As a personal trainer, I recommend no beans, lettuce, okra, zucchini, endive,
spinach, leeks, cucumbers, Brussels sprouts
fried foods, and other high-calorie, low- more than a 500-calorie per day deficit for blue/purple: eggplant, purple cabbage,
purple fleshed potatoes
nutrient nibbles. So what’s the real secret to my clients who are trying to lose weight.
Fruit. Choose a colorful variety to
achieving a lean body with lots of energy? Why should we eat nutrient-dense food maximize nutrient density.
white: bananas, pears, dates, peaches
Nutrient density is the ratio of nutrients while decreasing caloric intake? Maximizing green: green grapes, kiwi, avocados, lime
red: apples, blood oranges, strawberries,
in a specific food compared to the total nutrients consumed will allow you to eat cherries, pomegranates
yellow/orange: apricots, cantaloupe,
calories it contains.The science behind more food, feel more satisfied, and lose oranges, mangoes, pineapples, peaches
blue/purple: blueberries, blackberries,
weight loss seems simple. For example, if weight. It is very difficult to eat too much purple grapes, plums, raisins
1,500 calories are consumed and 2,000 are fresh fruit, and it is nearly impossible to Grains. Grains are a great source of
Vitamin B, fiber, iron, selenium, magnesium,
burned, a caloric deficit of 500 is created, overeat fresh vegetables. and carbohydrates. Sources of grains are:
quinoa, brown rice, whole wheat pasta,
and weight loss is the result. Unfortunately, According to the Mayo Clinic, oatmeal, whole wheat bread.
losing weight and keeping it off is not so “By including plenty of fresh fruits and MAKE YOUR
CALORIES COUNT
simple.There will be moments of weakness vegetables and whole grains in your diet,
The average candy bar has approximately
in every person’s weight loss journey. you can feel full on fewer calories.” Eating 250 calories.You would have to consume the
following amount of nutrient dense foods to
However, choosing foods dense in nutrients larger portions of high-nutrient foods, will equal the calories in just ONE candy bar: one
cup of cherry tomatoes, one cup of celery, one
cup of cucumber, one cup of
carrots, one cup of cooked
kale, one cup of broccoli,
and one medium banana.
The candy bar may
leave you hungry and
looking for more calories,
whereas all of this low-
calorie, nutrient-dense
food will keep you full
until your next meal.
34 INSPIRE HEALTH July § August 2015
