Nutrition

Nutrition is a volatile subject. Only religion and politics rival nutrition for most internet wars! As a trainer, it is important to me that you understand where I stand when it comes to proper nutrition. So, here is a summary for you.

1. Start your morning off with a full 8oz. glass of water. Not only will it curb your appetite, but it will help to get your metabolism going.

2. Choose your carbohydrates wisely. Skip the processed carbs such as white flour and sugar and instead replace them with 100% whole grains which are not only packed with valuable nutrients but are also high in fiber. Good grain choices include brown rice, oatmeal, quinoa and whole grain farina. Timing is also important when it comes to carbs. It is always appropriate to have grains for breakfast and again after a workout. If you anticipate having a particularly high activity filled day you would be wise to have more carbohydrates. The idea is to match what you eat with what your body is asking for. Carbs that are processed and low in fiber are to be avoided as they raise insulin levels and hinder your ability to burn fat.

3. Don’t wait until you are hungry to eat. An ideal day consists of 3 meals plus 2 snacks. A snack is not a full meal but something like an apple and a few almonds.

4. Address your cravings as I find it is unwise to ignore them. If you find yourself craving a peanut M&M it is better to have a few than deny yourself and risk having the bag! Take your time eating them and you might be surprised that after a few your craving is gone. Of course you know yourself and if you are sensitive to trigger foods you might feel like this not a good idea for you!

5. Here is something I hear everyday –“you don’t understand – I don’t have time to cook healthy meals!.” I do understand that we all live in stressful times and have very busy lives. You have to be a bit creative here if you want to achieve your weight goals. Something as easy as putting a few chicken breasts on the Foreman grill will take no time at all. Steam some vegetables to go with the chicken and you have a few lunches and dinners for your week. It’s really not hard to cook healthfully but you do have to think a bit outside of your usual routine. There are many healthy recipes out there that I promise are really tasty!

6. Choose quality proteins – Chicken, Lean Buffalo Meat, Lean Red Meat (london broil), Fish.

7. Eggs are an excellent example of quality protein. I know it goes against the tide here but I would advise eating the whole egg, not just the whites. The yolks balance the amino acids making the protein more bio-available. That is also where the omega 3 fatty acids are. There are studies that suggest that the whole egg raises your HDLD – the good cholesterol. Even though it is saturated, the fat in the yolk helps to maintain a good level of fat burning hormones though out the day.