Nutrition Basics For Best Results

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If you are working out and trying to lose weight, follow these rules to eat by:

Nutrition Basics For Best Results

By P3 Energy & BodyWorks, Cindy Battino

Live the 80/20 Rule!       80% of the time make healthy choices with regard to food and exercise.  20% of the time, go for it!  I don’t believe in deprivation – just moderation!

Keep a food diary – Studies show that those people who keep a food diary are more successful in achieving their fitness goals and are FAR more successful in keeping it off years afterward! The only rule with the food diary is that you must write down EVERYTHING that passes your lips!

Hydration – Drink 8-10 glasses of water each day (this does NOT include the water you drink during exercise).  Staying hydrated will increase your performance while you exercise by 20% (this obviously means that you can work harder and burn more calories without extra effort), is great for your digestion, skin, and will help you with weight loss as your body will be functioning more properly.

Sleep – The latest research shows that adults need at least 9 hours of sleep and adolescents need 9.5 hours of sleep each night.  Napping is GOOD – whenever you can.

No High Fructose Corn Syrup – Eliminate from your diet all high fructose corn syrup!!!  This is found in drinks and processed foods.  High fructose corn syrup hinders the building of lean muscle mass as it binds with proteins in the body and creates cellular damage.  So, READ LABELS!!

Processed Carbs –   Eliminate as much processed carbohydrates from your diet as possible.  Examples of this are:  cookies, wonder bread, pastries, etc.  Processed carbohydrates increase fatigue and make recovery time from your workouts even longer.

Whole Grains –   If you eat bread or pasta, whole grains are preferred.

Eat Constantly!  You should be eating every 2-3 hours!  Never let three hours go by without something healthy, nutritious, or nutrient dense passing your lips.  (See examples later of snacks).  If you wait until you are hungry, your body has already gone into starvation mode and is attacking your leanmass for energy.

Of course – No sodas, no chips, no juices (or, to be realistic – Minimal of the above).

Good Sugars:     Monosaccaharides – Honey, glucose, zylitol, organic grape juice, organic apricot juice.  Absolutely NO ORANGE JUICE!

Good Fats:  Adults and Adolescents NEED healthy fats in your diets!  Please cook with Olive Oil (Extra Virgin please) instead of butter or margarine.  Prefer butter to margarine.  Red meat is great as it combines the proteins with the fats (peanut butter too) – this is the ultimate food combination.  Of course, chicken and fish (watch out for mercury) are awesome in your diet.

Good Way to Restore Minerals: Instead of Morton’s Iodized Salt:  Celtic Sea Salt is AWESOME for your whole family.

Recommended Amount of Protein Per day:  Protein is NOT a fuel source (versus glucose, carbs and fats).  However, one of protein’s major jobs in the body is to rebuild lean mass.  When you are lifting weights, protein is not just important, it is mandatory!  So think of a protein at EVERY meal.  No more than one protein bar per day – no more than one protein shake per day.

Great sources of Protein: Red meat, chicken, fish (esp. salmon), and liver

Breakfast:  IT IS VERY IMPORTANT that you eat breakfast no more than one hour after waking up!  If you don’t, the body will break it’s own fast as an attack on your lean mass (your muscles)!

Snack Ideas:

                Protein bars (no more than one per day)

                Nuts – Raw and organic – Almonds, walnuts, hazelnuts, and brazil nuts.  You can mix these with a SMALL amount of dried fruit to make a trail mix.

                Hard boiled eggs

                Cucumber and any veggie raw – w/hummus, peanut butter, avocados

                Fruit – Super berries are wonderful – Blueberries, strawberries, raspberries

                Hummus

                Avocados

Additional Supplements – It is HIGHLY recommended that you take a daily multi-vitamin.  As the ones typically found in the grocery store and GNC are not easily broken down and accessible to the body, not regulated, and not consistent, I recommend:      Mega Foods, Greens, Coral Minerals, and other brands that can be found in Whole Foods.