00:00So here we are, it's month two of the Live Well Challenge, partnering with Essence and Smartwater.
00:11I'm Shai, I'm your fitness coach, and today we're going to be talking about healthy eating,
00:15because one thing we cannot do is out train a bad diet. When it comes down to your nutrition,
00:19it's very important to start your day off with a high protein, high fiber meal so that you can
00:25get through your workout. So the meal that I'm going to prepare for you guys today is oatmeal,
00:29with berries. It's very easy and it can be made in less than three minutes. The benefits of oatmeal
00:35is that it supports good digestion, it helps aid in constipation, it helps to lower your cholesterol
00:40levels as well as blood sugar, and it also makes you feel full for a longer period of time. So with
00:46oatmeal, you always want to look at the serving size. You want to always make sure that you measure
00:49it out so it's per serving so that you don't go over. We do have tendencies to overeat, but as long
00:55as you're staying within that serving size, you should be good to go. So there you have it, a quick
00:59meal to start your day, oatmeal with fresh berries. Okay, so we've already gone through our healthy
01:04breakfast option. Now I want to get into a meal that can be eaten for either lunch or dinner. It's
01:09a turkey bowl. So right now inside of our bowl, we have brown rice, ground turkey, tomatoes, black beans,
01:18a little bit of cheese, sour cream, and some lime, and a little bit of cilantro. So throughout the day,
01:23you may have a sweet tooth. So let's talk about snacks. One of my favorite snacks is a yogurt parfait.
01:29I usually like to use Greek yogurt. I mix in some berries in there, maybe some mixed nuts,
01:34as well as some granola. I use Greek yogurt and I make sure that it has little to no sugar,
01:40high protein, and low calorie. So it's important to also look at your serving size for the yogurt as
01:46well as the granola because you don't want to turn what was meant to be a low calorie snack into a high
01:51calorie meal. For accountability and making sure you're staying hydrated throughout the day, try
01:56to drink at least half of your water before you leave the house. Keep a bottle in your car,
02:00in your office, or at the gym with you. Thank you guys for tuning in to the Live Well Challenge with
02:06Essence and Smart Water. I'm Shai, I'm your fitness coach, and these are easy meals that can be made in
02:1120 minutes or less.
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