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Stronger With Bailie Vol 2.

Hello Lovelies,

 

I hope all of you are doing fantastic! We have a lot to cover on this Monday so let’s get started! So in my Last post, we talked about having a healthy daily routine. ( if you haven’t read it ...go read it now!) So this week we’re going to continue with healthy habits. We are going to talk a little today about healthy eating habits! (which is one of the most important routine and habits to fix if you ask me!!)

Balancing the menu


When you combine good healthy habits and routines with good exercise, you have yourself a great combo. Although, keeping it all together in the kitchen is a different story! It’s a good thing to have good routines and good exercise but without good eating habits, it is very hard to keep together!

Nutrition


So we are going to start by touching a bit on nutrition. While it’s important to exercise, bad eating habits make your workouts worthless! One of my favorite health and nutrition Youtuber/Blogger, Katie Dunlop, always says “You can’t out train a bad diet!”  I could not agree more with this statement! Food choices determine the nutrients we consume and our bodies require more than 40 essential nutrients! The nutrients that are vital in order to maintain a healthy body, are ones in which our body can’t  produce on its own. This means we must consume these nutrients by the food we eat.

 

When choosing which foods to eat you want to eat nutrient dense foods! Nutrient density is a measure of nutrients provided by a food relative to the calorie content. For example, low nutrient density foods are high in calories, fats, and sugars but minimal in nutrients. Whereas a high nutrient density foods are lower in calories, fats, and sugar but provide tons of nutrients. Let me give you a few comparisons ...

 



















Low-Density FoodsHigh-Density Foods
5 chicken nuggets: 230 calories/12g protein Skinless chicken breast: 162 calories/ 25g protein
Slice of Apple Pie: 411 Calories/ 4g fiberMedium apples: 95 calories/ 2g fiber
Medium order of fries: 380 calories/ 9mg vitamin CMedium baked potato: 161 Calories/ 17 mg vitamin C

 

               



Okay, Enough With the Boring (but important) Stuff…


Okay, so now that I have given you my spill on (almost)  everything you need to know before getting into healthy eating habits, we are ready to talk about FOOD! (my favorite part)

 

So let’s talk about BREAKFAST

    Breakfast is the most important meal of the day! Now I know you get tired of hearing this but it’s absolutely, positively TRUE! You can have the best schedule ever! You can go to the gym first thing in the morning all you want! But if you aren’t providing yourself with nutrients in the morning, you’re setting yourself up for a groggy morning and afternoon crash.

 

Protein is a must in the morning! A few healthy breakfast choices high in protein are…

Eggs, Peanut Butter, Almond Butter, Oats, Yogurt, milk (just to name a few)

 

Now to LUNCH

   So if you’re like me, lunch is my pick me up! By this point in the day, I need a good healthy meal! If you workout in the morning you need to refuel your body with lunch or you need to prepare your body for your afternoon workout!

 

Next SUPPER

   Sometimes, at least for me, supper is the hardest meal to make sure it is nutrient rich! Usually, my mom cooks supper every night for my whole family… so sometimes it’s not as healthy as it could be because the meal is for everyone and my 13-year-old brother has no desire to eat vegetables! But making small alterations to your meal and eating in moderation are a few simple steps you can take to help with your new eating habits!

 

Lastly, don’t forget about your SNACKS

   So in a day, you should eat about 6 small meals a day! Now this sounds crazy probably to some of you, but when I say small I mean small. Usually, snacks should be packed with fiber, protein and healthy sugars!

 

So now I am going to give you an example of what I eat in a day…

 

BREAKFAST:

1 hard-boiled egg

-1 cup medium roast black coffee

-1 rice cake topped with

1 TBSP almond butter (i don’t like peanut butter)

1  TBSP French vanilla, gluten-free, skim milk yogurt

1 tbsp blueberries

1 tsp of shredded coconut

 

LUNCH:

½ cup quinoa

½ cup brown rice

1 hard-boiled egg

2 oz chopped green pepper

water!

 

SNACKS:

Apple

Banana (not many they’re high in sugar)

Yogurt with blueberries or raspberries

Yogurt with granola

 

SUPPER:

Brown rice

Black beans

Bell peppers

Onions

Tomatoes

Baked chicken



Recipes...


 

Now I want to share with you two fun and simple recipes…

 

Steamed chicken & veggies: 45 minutes • Serves 4-6

Ingredients

Boneless, skinless, chicken breast

1 large onion

2 large carrots

1 yellow bell pepper

1 green bell pepper

1 small head of broccoli

1 tablespoon of veggie oil

Salt & Pepper

 

Preparation

1 tablespoon of oil in a saucepan on medium

Cut chicken breast into strips and place them in the pan

Cut all veggies into the desired size and add those in

Add salt, pepper

Add 1 cup to 1 ½ cup of water, cover and let simmer for 30-35 minutes!




Turkey Bacon Veggie Omelette: 30 minutes • Serves 4-6.

Ingredients

6 eggs

2 cups sharp cheddar cheese

1 lb turkey bacon

1 red bell pepper

1 green bell pepper

1 onion

2 tomatoes

Salt & Pepper

Bay leaves

 

Preparation

Heat pan to a medium temperature

Cut veggies into small dice

Cook turkey bacon to desired texture

Mix 6 eggs with salt, pepper, and bay leaves into a bowl whisk until settled

Pour desired egg onto pan and let sit

Add a pinch of cheese and veggies and two pieces of crumbled turkey bacon

Let it sit for 30-45 seconds fold the omelet and enjoy

 




I hope that you enjoyed today’s post! Please comment below if you have any questions for me about health or nutrition! Thank you again for taking time out of your day to read my posts! Love you all!

 

XOXO,
B.

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