Tonje's tips to eat healthy! and pictures of the new outfit!!

When you decide you want to eat healthy it’s not always that easy to know where to start. When it comes to food, there is amazingly little knowledge out there about what is good for your body and what is not. What types of food contains the different nutrition’s?  How much should you have of the different types of them? and so it goes on.

So I was thinking that I might give you a few tips (This is not dieting, only being healthy)

 1. Eat real food/natural

By this I mean that you should eat food the way it comes from the nature, eat meat instead of sausages, eat fish instead of fish sticks, eat berries instead of jam, and make your own sauce from the bottom of instead of buying powder to mix with water.

By doing this you know what you are eating.

In products that are fabricated, you actually don’t know what’s in it(Is it even real food?). To not talk about what’s added to it to make it have a expiration date years after it has been produced.

2. Eat whole food

This is some of the same principle as 1.

But I also mean; eat fruit instead of drinking juice, whole grain instead of flour.

This has something with your digestion to do, and the more "whole" things are, the more time does it take to digest, and the more stable blood sugar you will get.

Your blood sugar is one of the factors telling your brain if you are hungry or not. When you just have consumed a meal, the blood sugar will rise (and you want it to rise slowly). When you haven't been eating for a while, it goes low - and then there goes signals to your brain telling it to tell you "you are hungry".

If you eat such as sugar, the blood sugar will quickly rise and quickly drop again - below the normal level - and you will get cravings. Even if your body have enough energy.

3. Eat clean

Try to use as "clean" sources as possible to get your nutritions.

By this I mean for example when you eat meat, eat clean cut meat (This is a source of protein, not fat).

When you want fat, use Omega3 or fish oil. And so it goes on - I will make a litle list over what types of food I would recommend for the different types of nutritions.

But to resume it all, the most important things you can do taking a step towards a more healthy life - is to quit sugar and white bread (flour).

Also I would recommend to avoid gluten, I will tell you more about that later;)

Proteins	Carbohydrates	Fat
Clean cut meat Mostly white meat like chicken, turkey, pork White fish Seafood like shrimps, scallops Quark Cottage cheese (preferably light/fat reduced) Egg (egg whites) Also eat oily fish once in a while	Rice Potato Sweet potato Oats (preferably without gluten) Carrot Melon Berries Fruit (but not to much banana, grapes and mango) Keep pasta to a minimum, and the preferably whole grain pasta if you eat it	Avocado Fish oil, Omega3 capsules Nuts Olive oil

Eat as much vegetables as you want to! preferably in the colours of the rainbow ;)

Later I will also say something about portion sizes, remember to eat your calories instead of drinking them, and do not forget to drink enough water :)

THE NEW OUTFIT

And girls (and boys): Don't forget to work that ass!
Not only for the esthetics, but its also the biggest muscle in you body! It helps you be stronger in exercises like squats and deadlift. And also when you use big muscle groups during training, you burn more calories - and for my goal now: lowering the fat percentage, this is right on target :)

squeeeeeze on top!

Have a nice evening :)