What you need to eat to make it through the day.

Most women come to Her Fitness because they want to feel better, get healthy, feel fit and get stronger..and they also want to lose some body fat so they look better.

A big, big part of reaching those goals is to exercise, including lifting weights, 2-3 times per week.

Another spoke on the wheel is to eat differently. 

Some women never got out of the high school and college way of eating….”whatever you wanted, whenever you wanted”.

But alas, time does take it’s toll and the toll is much higher when you eat a bunch of crap and skip the good stuff.

When you were in your 20’s, you were able to make it through that afternoon slump and keep going until the wee hours, but as you approach your mid-late 30’s and 40’s – forget it!

Poor eating habits that didn’t make a difference before are now zapping you of energy, creativity, patience and enthusiasm even for doing the things you love to do.

To make it through the day focus on :

1. Drinking water. Believe it or not, your energy will feel tanked if you are dehydrated. Aim for enough water so that your urine is pale yellow or 1/2 your body weight in ounces.

2. Protein with every meal –  4-6 ounces. Meat, eggs, fish for example. Protein keeps you feeling full and builds muscle. You NEED protein and probably more often than you are eating now. Side Note: My observation has been that women whose go to protein in yogurt, never feel as satisfied or have the same results as women who eat other types of protein.

3. Fruit – yes, carbs. Everyone is different, but most women need between 2-3 servings per day to feel good, have energy and feel alert and not crave refined sugar treats.

4. Vegetables and leafy greens – These are what give you vitamins and minerals your body needs to function, repair and help the other macro-nutrients do their jobs. Vegetables and leafy greens are commonly eaten, but not enough. Aim for 2 servings of leafies and 7 servings of veg per day. I know..that’s a lot!!

I’m not including fat and starch because most women already get enough.

Get this stuff in and you’ll begin to weed out the junk food, too.