Popsicle Society

Hello my dear readers,

A while back, I wrote a blog about the hard truth that there are no shortcuts to getting or staying fit. If you did not read it, take a second to check it out—I promise it’s worth the read.

There Are No Shortcuts

In that post, I teased the idea of diving into the oh-so-important topic of “eating right and clean,” if you were interested. Well, guess what? Some of you were curious (thank you!), so here I am, ready to tackle the delicious and nutritious world of clean eating to help you stay fit and healthy. Let’s dig in!

I know that staying fit and healthy in today’s hectic world can often feel like a challenge, especially when you’re constantly bombarded with a flood of misinformation at every turn.

However, achieving this balance is not just about hitting the gym or exercising. The cornerstone of a fit and healthy lifestyle lies in eating right and clean. Nutrition plays a pivotal role in fueling our bodies, supporting muscle growth, and ensuring overall well-being.

Let’s dive into how eating clean and balanced can help you stay in your best shape and how you can structure a daily menu to meet your fitness goals.

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The Importance of a Balanced Nutrition

Fitness experts often emphasize that you cannot out-exercise a bad diet. To be truly fit and healthy, exercise and proper nutrition must go hand in hand. According to the American Heart Association, a well-balanced diet not only helps you maintain a healthy weight but also reduces the risk of chronic diseases like diabetes, heart disease, and obesity.

For those looking to build muscle or maintain a lean physique, the ratio of macronutrients in your diet becomes crucial. A balanced diet comprising 40% protein, 35% carbohydrates, and 25% fat ensures your body receives the fuel it needs for muscle repair, energy, and hormonal balance. Of course the ideal balance of macronutrients varies depending on your individual needs, including factors like age, gender, and activity level.

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Why Protein is Essential (Especially as You Age)

As we get older, it’s all too common to cut back on protein intake, but that’s a mistake we need to avoid. Our bodies actually need more protein with age to combat muscle loss, maintain strength, and aid in recovery from physical activities. Studies suggest that adults over 40 should aim for at least 1.2 to 1.6 grams of protein per kilogram of body weight daily. Protein not only helps in muscle building but also keeps you feeling fuller for longer, reducing the chances of unhealthy snacking.

Some high-protein food options include:

• Lean meats like chicken breast and turkey
• Fish such as salmon and tuna
• Eggs and egg whites
• Plant-based options like lentils, chickpeas, and tofu
• Dairy products such as Greek yogurt and cottage cheese

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The Role of Carbohydrates and Fats

Carbohydrates are the primary source of energy for your body, especially during workouts. However, focusing on complex carbs like brown rice, sweet potatoes, and whole grains is essential to sustain energy levels and avoid sugar crashes.

Healthy fats, on the other hand, are vital for brain health, hormonal function, and overall vitality. Incorporate sources like avocados, nuts, seeds, and extra virgin olive oil into your meals. A balanced intake of fats ensures you stay energized and supports the absorption of fat-soluble vitamins like A, D, E, and K.

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How many calories should we eat per day to maintain our weight?

Women typically require between 1,600 and 2,400 calories daily to maintain their weight, while men generally need 2,200 to 3,000 calories per day. However (and is very important to note), these numbers can vary depending on factors like age, activity level, height, weight, and metabolic health.

To maintain your current weight, it’s important to balance the calories you consume with the calories your body burns. If your lifestyle is more active than average, you’ll likely need to increase your calorie intake to match your energy expenditure.

One crucial step that many people avoid—because it’s tedious and time-consuming—is weighing everything you eat and tracking your macronutrients and calories. However, this is the most reliable way to truly understand how many calories you’re consuming each day. And yes, I must say it again: there are no shortcuts.

You’ve probably seen apps claiming they can calculate calories and macronutrients just by snapping a photo of your meal. Don’t be fooled by these gimmicks. Think about it—how can a single picture accurately determine the weight of the food on your plate? Sure, it might recognize the type of food, but without knowing the weight, it’s impossible to calculate the calories accurately. If the app can’t measure the weight, it can’t determine the calorie count. Simple as that.

I get it—it’s tedious. But if you’re serious about taking care of your body and reaching your goals, weighing and measuring everything you eat is non-negotiable. Your eyes can be deceptive. That “tiny drizzle” of dressing you added to your salad? It could be 100 calories. Measuring it properly—just 5 ml—might save you down to 40 calories.

Bottom line: taking the time to weigh and track your food gives you control and precision over your diet. It might seem troublesome, but it’s the key to truly understanding your calorie intake and achieving your fitness goals.

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Daily Balanced Menus for Muscle Building and Fitness

Here are some examples of daily menus that adheres to the 40% protein, 35% carbs, and 25% fat ratio:

Menu 1:

Breakfast:

• Scrambled egg whites (5) with one whole egg
• 1 slice of whole-grain toast (30 g)
• 1/2 avocado (50 g)
• A small handful of berries (blueberries or strawberries) (15 g)
• Cappuccino (150 ml)

Mid-Morning Snack:

• 1 scoop of whey protein mixed with water
• 10-12 almonds

Lunch:

• Grilled chicken breast (150g)
• Steamed broccoli and spinach (200 g)
• Quinoa (1/2 cup cooked, 40 g cooked)
• 5 ml of extra virgin olive oil

Afternoon Snack:

• Greek yogurt (unsweetened, 150g) topped with 10 g chia seeds and slices of banana (50 g)

Dinner:

• Baked salmon (150g)
• Sweet potato mash (1/2 cup, 100 g)
• Roasted asparagus (150 g) with 5 ml extra virgin olive oil

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Menu 2:

Breakfast:

• Greek yogurt (200g) with granola (25 g) and 5 ml of honey
• A handful of mixed berries (20 g)
• Cappuccino (150 ml)

Mid-Morning Snack:

• Two hard-boiled egg and a small handful of cashews (15 g)

Lunch:

• Grilled turkey breast (180g)
• Brown rice (3/4 cup cooked)
• Mixed greens (200 g) with 5 ml extra virgin olive oil and lemon squeeze

Afternoon Snack:

• Sliced apple (200 g) with 1 tablespoon of almond butter

Dinner:

• Pan-seared cod (180g) with a lemon-garlic glaze
• Roasted zucchini and bell peppers (200 g)
• Mashed cauliflower (200 g)
• Extra virgin olive oil (5 ml)

Evening Snack (Optional):

• Dark chocolate (70% cocoa, 2 squares-14 g) with a handful of pistachios (15 g)

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Menu 3:

Breakfast:

• Cottage cheese (100 g) with turkey ham (80 g)
• Oranges (100 g)
• Cappuccino (150 ml)

Mid-Morning Snack:

• Protein shake with milk, and a scoop of whey protein

Lunch:

• Grilled shrimp skewers (150g)
• Couscous (1/2 cup, 40 g cooked)
• Steamed green beans (100 g) with 5 ml extra virgin olive oil

Afternoon Snack:

• Hazelnuts (20 g)

Dinner:

• Grilled steak (150g, lean cut) with a side of baked sweet potato fries (100 g)
• Sauteed kale with garlic (100 g)

Evening Snack (Optional):

• A slice of whole-grain bread (30 g) with avocado (20 g) and a pinch of sea salt

These menus are just examples—you can adjust the quantities to match your daily calorie needs.

For your easy reference and follow, you can download the menu card.

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Exercise and Nutrition: A Perfect Pair

While eating right is essential, it’s only one part of the equation. Regular exercise is non-negotiable for maintaining a fit and healthy lifestyle. Engaging in strength training and cardio exercises not only helps you build muscle but also boosts your metabolism and enhances cardiovascular health.

• Strength Training: Aim for at least 2-3 sessions per week targeting all major muscle groups. Lifting weights or resistance training stimulates muscle growth and improves bone density.
• Cardio:  Try to walk at least 1 hour daily or incorporate 75 minutes of high-intensity cardio like running or HIIT weekly. With age, I recommend opting for walking over running. It helps you burn calories effectively without exhausting your energy or increasing the risk of injuries.
• Flexibility and Recovery: Stretching can improve flexibility, reduce the risk of injuries, and aid recovery. And remember to rest, don’t overdo it!

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The Science Behind Eating Clean

Eating clean means consuming whole, minimally processed foods that nourish your body. Research shows that a diet rich in whole foods like vegetables, lean proteins, whole grains, and healthy fats is linked to improved energy levels, better digestion, and enhanced overall health.

Did you know?

• Processed foods contribute to 60% of the average American’s calorie intake, according to a study published in BMJ Open.
• People who follow a clean eating lifestyle report higher energy levels and reduced inflammation markers, promoting better health in the long term.

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Final Thoughts

Staying fit and healthy is about balance—balancing your diet, your workouts, and your lifestyle. Remember, there’s no magic pill or shortcut.

Consistency in eating clean and working out is the key to achieving your fitness goals.

With a diet that includes 40% protein, 35% carbohydrates, and 25% fat, you’re giving your body the nutrients it needs to build muscle and stay energized. Paired with regular exercise, this approach will help you not only look good but also feel great.

I know that staying fit and healthy by eating right and working out isn’t always easy. As much as I love working out, there are days when I just don’t feel like it—those “no” days when even heading to the gym or going for a walk feels like a challenge. But every time I push through and get moving, it completely changes my day. The energy and satisfaction I feel afterward are always worth it.

Measuring and preparing my meals can be a bit time-consuming too, but I genuinely enjoy eating clean and wholesome foods. My body thanks me for it. It’s not a quick fix or something you do for a week and forget about—this is a lifestyle. A choice I’ve made because I want to be strong, fit, and healthy. And the rewards? They’re endless.

By committing to this lifestyle, I’ve found balance. I can indulge in my cheat meals without guilt because I know I’ve earned it. For me, it’s about enjoying everything in moderation. Life is too short to deny yourself the simple pleasures, and with this approach, I can have the best of both worlds: staying healthy while savoring life’s little indulgences.

Start your journey today with small, sustainable changes to your eating habits and fitness routine. As they say, you are what you eat—so make it count!