To Eat or Not to Eat by Anthony Cettina

I constantly hear people say that they have good eating habits and then I laugh as they tell me they only eat once or twice a day or that they’re following some new “fad diet.”

Here’s the deal, I’m not a registered dietitian, but I am a Certified Personal Trainer and I’ve helped tons of people lose weight, build lean muscle, and feel better about themselves simply through making a few “Lifestyle Changes.”

Now, before you go run off and hit the weights like a beast, you first need to understand a few basics on proper nutrition…

1. Portion Size

One of the most important things in a basic nutrition plan, and often the most overlooked, especially here in the U.S., is portion control!

Here’s the simplified breakdown:

A portion of protein is the size of the palm of your hand, not counting your fingers.

A portion of carbohydrates is the size of your clenched fist.

A portion of vegetables is the size of both of your clenched fists.

A portion of healthy fats would be approximately the size of your thumb.

If you’re consuming more than this per meal you’re probably either bulking up your abs for a cold winter or you just don’t know any better.

2. Drink Plenty Of Water

I aim to drink at least a gallon a day, sometimes more. Minimum daily hydration is about ½ your bodyweight in ounces. For example: If you weigh 140 pounds you should drink at least 70 ounces of water per day.

3. Schedule Meals/Snacks About 2-3 Hours Apart

When your body goes for long periods of time without food it goes into what I call “Preservation Mode.” During this time, your metabolism slows down and your body is hanging on to the calories that you consumed and storing them for later use, rather than burning them off. You may feel tired or sleepy and you definitely don’t have the energy to do anything productive.

In contrast, when you eat healthy foods, frequently throughout the day, you can have Long-Lasting Energy, Mental Alertness, Clarity, Strength, and Vigor!

Ex: Breakfast/Healthy Snack/Lunch/Healthy Snack/Dinner/Healthy Snack

4. Start Replacing Bad Foods With Healthy Options

This is a great way to get started…It doesn’t require you to empty your entire pantry and spend $500 restocking it but it DOES put you in the driver’s seat of your life and allow you 
to begin taking control of your health today!

Anthony Cettina is a Certified Personal Trainer and Life Mentor. He and his wife, Amanda, enjoy walking, hiking, gardening, working out, and cooking together. They currently live in Southern California where he works as a Group Fitness Instructor and Personal Trainer at Monster Fitness. www.monsterfitness.com

.