healthy-insidenout - Tumblr blog

[healthy-insidenout]

Credits: OHHONEY on we heart it

[healthy-insidenout]

PROTEIN!

When it comes to meat and fish as my protein source, I like to vary it throughout the week 🍽✔️ Different sources of protein contain different essential vitamins and nutrients. Red meat is rich in vitamin B12 and iron whereas fish like salmon or sardines are high in omega-3 fatty acids📝 Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies. Here is what I usually choose from:

Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook.

Beef 🥩 - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.

Pork 🍖 - contains branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat.

Shrimp 🍤 - type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is reach in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage.

Cod 🐟 - is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all of which provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18 grams), low in calories and has little fat.

Salmon 🐠 - it supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids.

I recommend you to vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all your dietary deficiencies. Mixing things up a bit also keeps your diet interesting and let you perform at your best 🤗

Nutrition values per 100g of product.

[healthy-insidenout]

Diets fail because they are a temporary fix. Changing your lifestyle is permanent!

[healthy-insidenout]

It's all about mindset when it comes to your healthy goals

[healthy-insidenout]

When starting any health journey, results aren't immediate. Give your body time to transform. Don't give up! Keep going!

[healthy-insidenout]

[healthy-insidenout]

Healthy body and mind starts with gut health. A healthy gut aids in not only weight loss, but also your body's immunity and emotional well being. What are you doing to make you gut healthy?

[healthy-insidenout]

7 Things to Quit

1. Getting your self esteem from others.

2. Constantly attacking and putting yourself down.

3. Thinking that others are better than you.

4. Expecting things to not turn out well.

5. Living in the past.

6. Fearing the future.

7. Being afraid of change.

[healthy-insidenout]

Just because you don't see results immediately, don't ever give up!

[healthy-insidenout]

If you are on a weight-loss journey, you must know it's not just about the numbers on the scale. It's about self-love and self care. It's about the connection of the mind, body and soul. You will only succeed when you take care of your full self. Drink water. Write in a journal. Read a motivational book. Revisit that hobby you put on the back burner. Try something new you've doubted that you could do. Laugh out loud. Love deeply and graciously. Be humble. Daydream. Stretch. Sleep. Dance when no one is watching. Do you. It starts with a mindset. Believe in yourself and you can accomplish anything.

[healthy-insidenout]

How to eat less and enjoy it more

[healthy-insidenout]

Are you like me and heard the term 80/20 lifestyle and had NO CLUE what it meant? Well let me tell you. It's life changing! Those fad crash diets that deprive you from your favorite foods only lead you to give up and have "cheat days" that eventually lead you to give up. Eating 80/20 means you eat clean/healthy 80% of the time and indulge the other 20%. If you allow yourself to eat healthy and "have your cake too", you are more likely to succeed in not only your weight loss goals, but also a permanent, healthy lifestyle.

Here's a snapshot if what that looks like 👍

[healthy-insidenout]

[healthy-insidenout]

Confused on how to determine portion sizes? Here's a great image to help you start! I don't know about you, but I wasn't raised on healthy portions of food and was so confused as to what to eat and how much. You can eat as healthy as you want, but if you don't follow portion sizes, you won't get results!

[healthy-insidenout]

[healthy-insidenout]

Need guidance? Don't know where to start? Follow this traffic light eating and you'll be on your way to a healthy lifestyle!

[healthy-insidenout]

Yes, there are good and bad carbs. And yes, sometimes it's hard to figure out the good vs bad. It's up to you to do the research for your success!