A Healthy Goal- Part 3

By: April Davis
By: April Davis

Don't let setbacks keep you from reaching your goal. Here are some ideas for what to eat before and after a workout, and which ones help you lose fat and build muscle. Share your favorite healthy food recipes.

Between birthdays and vacations it's been tough to stick to my healthy eating plan. I definitely had more than one cheat day on my birthday week. Experts say if you are really craving something like chocolate or pizza then just have a couple of bites and to soothe the craving and then get back on track. If you feel like a food plan is torture, you are less likely to reach your goal.

I always have trouble figuring out which foods are best to eat before and after a workout and which fats are best. Here is a simple breakdown of foods that build muscle (BM), help you lose fat (LF), you should eat 30-60 minutes before your workout (PRW), or eat within an hour of your workout (POW). the list is from Muscle and Fitness magazine. It really helped me simplify my grocery list.

BM: Peanut butter, cashews, almonds, mixed nuts, beef jerky, eggs, flank steak, ground beef, ground turkey, low-fat cottage cheese, salmon, skinless chicken breast or thigh, top sirloin steak, tuna, baked potato, sweet potato, peas, apple, avocado, banana, cantaloupe, orange, bagel, brown rice, cheerios, multi-grain, bread, oatmeal, english muffin, pita bread, whole wheat bread, wild rice

LF: pita bread, whole wheat bread, wild rice, multi-grain, bread, oatmeal, brown rice, strawberries, raspberries, orange, grapefruit, blueberries, walnuts, mixed nuts, almonds, egg whites, salmon, low-fat cottage cheese, skinless chicken breast, asparagus, broccoli, brussels sprouts, carrots, cauliflower, corn , green beans, tomato, zucchini, sweet potato, apple avocado, banana

PRW: blueberries, raspberries, strawberries, orange, multi-grain bread, pita bread, whole wheat bread, banana, apple

POW: cantaloupe, bagel, cheerios, english muffin

This is a simple list of foods you can find at any grocery store. There are lots of other food choices that work for these purposes, but if you like to keep it simple this is a great way to get started on your healthy grocery list.

Share your healthy recipes and ideas for pre and post workout foods, bars, or shakes.

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