Some Important Tips
Tips, statistics, dos and don’ts on nutrition and fitness People who keep a food journal tend to lose weight – Why? Because you become aware of what you are putting into your body. When asked how many calories a day do you consume? The answer is usually 500-800 less than the actual amount. I have many clients who lose their first couple of pounds just by starting a food journal. This doesn’t mean you have to do it forever. Once you become aware of your tendencies and make the appropriate changes, the journal has done the trick. Preparation is the key – In this fast paced world, the time to sit down and eat a healthy meal seems non-existent. We are always after the quick fix because it’s quick. Well we all know that a quick meal is usually not a healthy one. Our blood sugar is low because we haven’t eaten in awhile and we need that energy boost. That energy boost generally comes in the form of sugar and fat. It tastes good and it’s accessible. However, the results are not as desired! Why do we treat our nutrition this way but not our jobs or hobbies. If you are to lead an upcoming meeting at work, how do you go into it? Most people will do some research on the topic, prepare some handouts, or write down some issues to be covered. That is preparing for something important. Well what if you looked at your nutrition that way. If you felt each meal was important, you might prepare for it a little better. If you have a busy Monday, be ready for it. Don’t go to work empty handed telling yourself you will grab something for lunch….it probably will not be very healthy. Bring your healthy lunch to work with you that you have already prepared Sunday night. Breakfast is the most important meal of the day – If you eat dinner at 7 o’clock, wake at 6, and then not eat until lunch time (believe me, a lot of people do that), that is 17 hours that your body has gone without an energy source. What are you teaching your body? I’ll tell you…hang on to all my fat (stored energy) because I am going to need it. If you don’t feed your body, your body will store everything you give it for later use. Breakfast will kick start your metabolism (along with cardio and exercise of course) and start your day off with an energy boost and not energy deprivation. If you say, “but I’m not hungry in the morning,” start with something small and easily digestible. Work your way up to a good nutritious meal. Not a lot of time in the morning you’re thinking. A good breakfast can be ready in 5 minutes. How important is it to you? Eat about 5 small meals throughout the day – Eating small amounts throughout the day will help regulate your metabolism and give your body a constant dose of energy, vitamins and minerals. You will never feel that quick fix urge or blood sugar drop (crash). Remember, a crash in blood sugar (energy) most always results in an unhealthy choice. Not enough time for an actual meal? Have some unsalted almonds handy. A handful will give you the energy needed to make to the next meal and it is a good source of healthy fat. Yes, you do need a bit of good fat in your food. Fat helps your body absorb all the vitamins and minerals the rest of your food is providing. Other examples of good fat are flaxseed and olive oil, nuts, and avocado.