Just by virtue of reading this article you are demonstrating
your devotion to a healthier lifestyle. Not everyone has the courage to embark
on the journey that comes with seeking optimal health, especially in this age
of information overload. Now more than ever, there is an overwhelming amount of
information available at our fingertips. While this can seem like an advantage,
many times it leaves us more confused and frustrated than when we started.
So how do we sift through the vast piles of literature to
determine right from wrong and how can we then APPLY that information to
enhancing our own lifestyles? Well, I believe that simplicity is a sign of
perfection, and with that principle I set out to deliver the straight facts
when it comes to eating right and eating SMART.
Let's begin...
What to Eat and When to Eat It
“You are what you eat.”
I've always been a fan of this phrase. It is basically saying
that the stuff you put into your body breaks down and affects you on a cellular
level. And your cells make up your tissue which makes up your organs which make
up your organ systems which make YOU. Therefore it would be wise to give your
body the best “fuel” whenever possible.
Here are some easy-to-follow guidelines when it comes to food
intake and what you should eat:
1. Eat a lean source of animal protein with each meal:
poultry, beef, fish, eggs are all great choices. Protein is great for boosting
metabolism and digestion of the meal in addition to managing appetite and blood
sugar levels.
2. Carbohydrates should primarily come from vegetables
(also great for curbing appetite). Green leafy should be top priority, but you
should look to get a variety of types of colors in your diet.
When it comes to starchy food like sweet potatoes, squashes,
and rice, you should really keep those to a minimum. Only have what you require
as per your weekly training volume. The more you exercise and the harder you
train, the more starchy carbs you can handle. CUT ALL WHEAT-DERIVED FOODS
(bread, pasta, orzo, etc.)
3. Take long stretches between meals (at least 4
hours) with no more than four meals for the day (as few as two meals per day
are appropriate for some people).
4. Stopping eating
when you are no longer hungry, not full. Most people do not even pay attention
to their level of satiety during a meal, but this can play a major role in
staying lean and feeling your best. Try to stop when you are about 80% full and
wait to see if you really need any more food.
5. Have your first meal within two hours of waking up
and your last meal at least two hours before bedtime.
6. Limit beverage choices to water, green tea and
black coffee. Water should be consumed all day, and a tall glass first thing in
the morning is a great way to start. Green tea is best between or right before
meals, but is not recommended in the evening. Coffee should be limited to the
morning.
7. Cut sugary, processed foods, also known as junk
foods.
8. Consume healthy fats. Good sources include: extra
virgin olive oil (NOT for cooking), virgin coconut oil, macadamia nut oil, red
palm oil, avocados, raw almonds, walnuts, pecans, and/or organic nut butters
(almond butter).
9. EAT TO FUEL PERFORMANCE. (see more on this topic in
my previous article: Are You Getting the Most Out of Your Workouts?)
Wrap-up
The foods you put into your body have direct effect on how
you will look and feel. The primary nutrients we put into our bodies are
proteins, fats and carbohydrates.
It's important to have clean, rich sources of these nutrients
in our eating regimen. The higher the activity levels, the more
carbohydrate-dominant your daily nutrition should be, still maintaining
above-adequate amounts of protein and fats. Pay attention to your meal size and
timing. Stick to water as your main beverage, but tea and coffee can be good in
the morning or right before a workout.
Apply these simple rules to your daily nutrition and you'll
begin seeing and feeling the results!
No comments:
Post a Comment