NUTRITIOUS DIET & EXERCISE

FOR A HEALTHY LIFESTYLE

Here are 5 proven nutrition tips to get you started

 

Eat more vegetables

No matter what your nutrition goal is, whether weight loss, performance, muscle gain or a combination, eating more vegetables can have a significant impact on your health.

Vegetables are low in calories but packed with nutrients.  Try this trick. . . when plating your meal, fill more than 1/2 of your plate with veggies, 1/3 of your plate with protein and 1/4 with a healthy fat source.

Eating more vegetables can:

  • Boost your immune system
  • Protect against numerous diseases
  • Improve body composition and fat loss

The amount of veggies you eat can make you feel full but the number of calories associated will be far less than other traditional salty and fatty carbohydrate snacks.

 Nutrition Plan . . . It’s Easy

Don’t wait until you’re so hungry you’ll eat anything to get satisfied.  Headed to a party?  Take a healthy snack and share the goodness!

  • Create a menu for the week and then hit the market
  • Cook in bulk on a day off and use the leftovers during the week
  • Be sure you have healthy snacks around such as nuts and fruit

 Be Mindful

We eat for two reasons.  First, to keep our body nourished and balanced.  Second, to control our emotions.  Both reasons are controlled by our brain, so why not shift your mindset leading to better eating.

Think about this:

  • Eat slow – This gives your body time to recognize you’re full which helps control overeating.
  • Eat until you’re 80% full – Don’t eat until you’re stuffed, you’ll feel better. Use smaller plates at home, and if you’re eating out, take home leftovers.
  • Understand why you’re eating – Are you hungry? Are you eating because you’re bored or stressed?  Always be considerate of why you’re eating to help you control those eating habits.

 Fuel and recover . . . It’s important!

One of the quickest ways to improve your health is to improve what and when you eat around your workout.  The right foods before and after a workout can help you to improve performance, increase energy, lose fat, and build stability and endurance.

It is important to eat the proper foods within what we call the “anabolic” window following a workout.  This is when your muscles and glycogen stores are most ready to receive the proper nutrients to rebuild and repair.

Eating the right foods after your workout will help you to:

  • Decrease muscle soreness
  • Replenish energy stores
  • Decrease your risk of injury

This process leaves you stronger, healthier and ready for your next workout.

 Accountability

All the nutritional knowledge and practice you learn is wasted if you’re unable to put it to use.  We all have good and bad days when it comes to motivation, but please remember, without accountability your consistency drastically reduces.  What we need to understand is, if you want to improve your nutrition and health, CONSISTENCY IS KEY!

FITNESS

11/28/2019
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