As we get into the heart of winter and transition into the spring, more and more people are working to get fit. Awesome. Let's discuss the major key component to any health and fitness program - NUTRITION. Please remember--your body operates on food, not exercise. And if you want to perform better, fuel better. Simple stuff, really. Think about your vehicle. Odds are, the quality of fuel will determine how well your engine performs and keeps performing. Same thing with our bodies.
Funny thing is people many times will ask me-- "What supplements should I take?" Well, that's a great question, but we gotta back up for a moment. If you're asking this question, it is first time to evaluate your normal diet. Get it--"primaries". Because supplementing garbage with good stuff is pointless. Kinda like making a burger with rotten meat. Put the best ketchup in the world on it--still a rotten burger. Get it? So don't waste your money on expensive vitamins, pre/post workout supplements, and fish oils if you are just eating doritos, McDonald's, and drinking pop. Work to improve your normal meals, get on track with your exercise, then consult me or your trainer or nutritionist for tips on how to optimize your nutrition as well as supplements. Here are some keys to success--especially when losing weight:
1. Plenty of raw vegetables - 4-6 cups of raw vegetables/salad per day won't do you wrong. If anything, you'll get a bit more fiber than you wanted, but you'll be too full to eat garbage! Watch your condiments as processed, pre-packaged dressings often contain unnatural, fatty, and/or sugary ingredients. I dress my salad with giardiniera peppers and balsamic vinegar. Eat more by substituting your grain-based carbohydrate snacks, such as 1 cup of baby carrots vs. a bag of chips.
2. Limit your grains - Shoot for only 1-2 servings of grain-based foods per day and if possible, limit refined versions, such as boxed cereals, breads, and pastas. Quinoa is a superb grain of choice due to its high protein content. Also remember - corn is a grain, not a vegetable! Identify how many servings you have on average per day...might be more than you think.
3. 1-2 fruit servings per day. Whole fruit does so many things. Gives us natural sugar, fiber, and so many vitamins, antioxidants, and valuable nutrients. Try a grapefruit at breakfast and/or an apple after lunch.
4. Quality protein - quantity definitely depends on your goal weight, but let's talk types. Lean, vegetable proteins should fill the majority of your list, and if you must opt for land-based mammals, shoot for organic chicken breast and maybe an occasional pork tenderloin. The less saturated fat in our diets, the better. Here are some foods that contain plenty of protein - quinoa, wild fish like salmon, beans, mushrooms, tofu, and you'll even get some from your vegetables like broccoli. Faux vegan meats, soy cheeses, and designer mushroom jerkies are ok and fun, but mock meats are processed so don't make these your only forms.
5. Hydration - Plenty of water and green tea will keep you hydrated. Stay away from too much coffee and definitely taper out pop if you drink it. Think about pop as a waste of money--empty sugar calories or if diet--just a can of chemicals you don't need. Time to grow up and be responsible. Give your body the only fluid it really needs.
6. Fats - I'm not going to recommend you be worried about fats. Truth is, if you're eating the right things you'll get the good fats you need. That said, here are some foods that will deliver those fats - salmon, raw almonds and walnuts, avocado, olive oil, and flax.
Ok people, hope that helps. Get your primaries right, then we'll talk about supplements. Fair?
Thanks for reading!
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