ʻO Katie Dunlop o ke aloha sweat Fitness kaʻana like i kāna papa inoa papaʻai pule o kēlā me kēia pule — A me ka papa ʻaina ʻaina no ka ʻaina awakea

Anter

• Haʻawina # 1: hiki i nā meaʻai olakino ke ʻono.
• Haʻawina # 2: E hele i ka hale kūʻai me kahi hoʻolālā.
• Haʻawina # 3: Kūkulu i nā meaʻai a puni nā protein protein, nā carbs a me nā momona momona, a me nā mea ʻai.
• Nānā no

Ua aʻo nui ʻo Katie Dunlop e pili ana i ka meaʻai i loko o nā makahiki. "Ma kahi o 10 mau makahiki i hala aku nei, e noho ana au i kahi nohona maikaʻi ʻole," hoʻomanaʻo ka mea hoʻomaʻamaʻa a me ka influencer. ʻO nā mea āna i manaʻo ai he olakino ka hapanui o nā lepili e like me "kō ʻole," "low-cal," a me "momona-ʻole." Akā i ka hopena, ua ʻike ʻo Dunlop ʻaʻole kēia mau meaʻai i mea maikaʻi loa iā ia.

I kēia manawa, ua loli loa kāna kuanaʻike. "'Healthy" a he aha ka mea i hoʻololi loa ʻia naʻu. Ua lilo wau i mea nui i ke ʻano me nā mea maikaʻi i koʻu kino a hoʻāʻo nei e hoʻolohe i ka pehea e pane ai, "wahi a Dunlop. Ma o kēia hoʻomaopopo ʻana i hiki ai iā Dunlop ke nalo i nā paona he 45 — a kiaʻi ʻia. (Ma muli o ka loaʻa iā ia o ka hypothyroidism, hiki ke kumu i ka loaʻa ʻana o ke kaumaha, ke nānā nei i ka ʻano o nā ʻano meaʻai like ʻole i manaʻo ʻia ʻo ia hoʻi—ʻoi aku mea nui.)

ʻO kāna akeakamai ʻai olakino o kēia manawa? "E pili maoli ana i ka hoʻopiha ʻana i koʻu kino me nā meaʻai āpau a me nā mea maoli maoli, a me ka hōʻoia ʻana e nānā pono ana wau i ka hopena o nā ʻano meaʻai i koʻu pae ikehu," wehewehe ʻo ia. "A laila, hoʻoponopono wau e like me ia." Ma mua, ʻekolu mau haʻawina nui āna i aʻo ai, a pehea e hoʻokau ai iā lākou e hana nāu.

Haʻawina # 1: hiki i nā meaʻai olakino ke ʻono.

"Manaʻo wau he nui ka poʻe e noʻonoʻo inā inā olakino kekahi mea, ʻaʻole e ʻono maikaʻi ia," wahi a Dunlop. Akā ʻaʻole hiki ke hele mamao aʻe mai ka ʻoiaʻiʻo. "Noʻu nei, pili maoli nō ia i ke aʻo ʻana pehea e hana ai i ka noʻonoʻo. Ke ʻai nei ʻoe i nā meaʻai maikaʻi a maikaʻi loa nāu, ua loli kāu ʻono. Akā, hiki iā ʻoe ke loaʻa ka ʻono loa i nā mea kanu a me nā meaʻai maoli me nā mea ʻala a ʻO nā mea ʻala ka mea ʻai a ʻono hoʻi i ʻoi aku ka maikaʻi ma mua o nā mea aʻu e ʻai ai ma mua. "

Haʻawina # 2: E hele i ka hale kūʻai me kahi hoʻolālā.

I kēia mau lā, mālama ʻo Dunlop i hoʻokahi tone o nā meaʻai nui i ka lima no laila hiki ke loaʻa koke nā ʻohiʻohi olakino. ʻAʻole ʻo ia i kuʻi i ka hale kūʻai me ka ʻole o kahi papa inoa. ʻO kēlā ala, hiki iā ia ke hōʻoia ke noho nei ʻo ia ma ke ala.

"Me ia mea, hoʻāʻo maoli wau e kūʻai aku i ke anapuni, no ka mea, ma laila ʻoe e ʻike ai i nā mea olakino a me nā mea ʻai āpau ma nā hale kūʻai nui," i ʻōlelo ʻo ia. "A laila ke hele wau i ke alaloa, loaʻa iaʻu kēlā papa inoa a ʻike wau i ka mea e pono ai iaʻu - no laila ʻaʻole wau e kiʻi i kēlā mau ʻeke manuahi o nā ʻāpana."

Ke nānā nei i kahi inspo papa inoa liʻiliʻi? Eia kekahi o nā mea āu e ʻike maʻamau ai ma ka papa inoa kūʻai ʻo Dunlop:

• Nui nā mea kanu: "ʻO kā Veggies kaʻu helu ʻekahi. Loaʻa mau wau i nā mea e like me ka celery a me ka asparagus."
• Salemona, moa, a me ka pipi: Makemake ʻo ia e kāwili iā ia me nā protein protein ʻokoʻa.
• Nā hua moa i paila mua ʻia: "Maʻalahi loa kēia e loaʻa kahi kumu protein wikiwiki i mākaukau e hele."
• ʻAmona alemona a me ka bata bata: "Hiki iā ʻoe ke kau i kēia mau mea i ka ʻoluʻolu, i ka toast, a hoʻomoʻa pū me lākou."
• ʻApekikana: "ʻO Avocado kekahi o kaʻu mau momona momona maikaʻi. Hiki iā ʻoe ke hana nui me lākou."
• Crisps Parmesan: Hoʻohana ʻo ia iā lākou ma ke ʻano he hoʻomake salad.
• Nā lāʻau ʻo Turkey: "Makemake mau wau i kēia mau mea no ka meaʻai māmā. He mea nui wale ia e nānā i waho no nā mea i hoʻohui ʻole i ke kō. Akā he meaʻai nui ia i piha i ka protein."
• ʻuala: "ʻAi wau i kēia mau mea e like me ka meaʻai māmā me ka waiū almond a i ʻole ka hana ʻana i nā french fries. Lawe nui lākou a me kahi kumu waiwai nui o ka fiber a me nā huehue olakino olakino."

Haʻawina # 3: Kūkulu i nā meaʻai a puni nā protein protein, nā carbs a me nā momona momona, a me nā mea ʻai.

"No kaʻu mau papaʻai āpau, hoʻāʻo wau e hoʻopili i kahi momona olakino, protein protein, carbab maikaʻi, a me nā mea ʻai," wehewehe ʻo Dunlop. Hana kēlā template no kēlā me kēia mea mai ka tacos a i ka smoothie. ʻO kahi laʻana, i kahi mea laumania, hoʻohana paha ʻo ia i ka waiū nut, ka waiū almond, nā hua, ka milo, a me ka pauka protein. "I kekahi manawa, e hoʻomoʻi pū wau i ka hapalua kīʻaha ʻoka," i ʻōlelo ʻo ia.

ʻO ka mea nui, ʻo ka mea nui ka ʻike i kahi kaulike olakino nāu, a lilo kēlā me kēia kanaka i kēlā me kēia kanaka. "ʻO ka hoʻopiha mua ʻana i kāu pā me kēlā mau mea nui, akā hiki iā ʻoe ke leʻaleʻa i nā mea ʻē aʻe me ka hewa ʻole," wahi a Dunlop.

Ke hoʻohana nei i kēia papa hana ʻai, ua ʻōlelo ʻo Dunlop hoʻolei ʻo ia i nā salakeke wikiwiki a me nā kīʻaha palaoa mau.

Eia pehea e hoʻomake ai i kahi o kāna punahele: ʻO Salad Chickpea Spast Roasted me ka lole ʻaihue creamy.

Nā mea hoʻohui:

• ʻO ka nui lima o nā greens hui
• ʻO nā kōmato Cherry, kālai ʻia
• Laiki kakalaioa i kuke ʻia
• Spicy moa pūlehu ʻia, kūʻai ʻia mai i hale kūʻai a homemade paha
• 1-2 tablespoons avocado, ʻoki
• Nā lole ʻaʻai mana olakino Kōlani Ranch

Nā kuhikuhi:

1. E hoʻomehana i ka laiki, inā makemake ʻia.
2. E hoʻonoho i nā greens i hui ʻia i loko o kahi pola. ʻO nā ʻōmato, nā laiki pala, nā moa, a me nā avocado ma luna.
3. Hoʻopau me ke kāhiko ʻana i ka saladi.

Nānā no