As you gear up and get healthy, here are some key rules to remember to stay on track and avoid pitfalls:
Know what your goal is and eat accordingly. Your performance plan is always contingent on your activity. For example, if you are lifting heavy weights on a regular basis, the majority of your caloric intake (especially after a training session) should consist of protein. If you are running long distances, your carbohydrate intake is crucial for optimal performance. Rule to live by. .. feed the need but don’t exceed. Even if you’ve lifted your max weight for an hour and then ran four miles does not mean your go home and eat a whole pizza. All of your workouts will be in vain if your are overcompensating the replenishment of your body.
Eat to Keep From Eating
It may sound strange, but getting into the habit of eating five to six times a day will help to avoid the wreckless snacking binges that provide little or no nutritional value. On average, eating every three to four hours is best (healthy snacks are included in the five to six meals a day). Rule to live by ... take time during your day to plan meals for the next day. Having everything set up in advance goes a long way in the prevention of eating poorly due to lack of time and desire to think of and prepare something healthy.
Denounce Oral Fixation
Fight the temptation to eat solely for the sake of having something in your mouth. A common factor that relates directly to the issue of O.F. is boredom. Again, planning is key and will prevent lapses where you are at risk to gravitate back to poor eating habits. Rule to live by...remove non-nutritious foods from your home and replace with healthy, quick alternatives.
Stay Hydrated
75 percent of Americans are chronically dehydrated. The thirst mechanism in half of that percentage is so weak that it is all too often mistaken for hunger pains and people will eat instead of drinking. This adds both calories you don’t need and deprives the fluids your body is calling for. Rule to live by ... minimal water intake should be approximately half of your body weight in ounces. It’s also good to remember that water helps transport nutrients and oxygen to cells and aids in food digestion and food conversion into energy. But please be aware that it is possible to over hydrate, termed “hyponatremia” which can be serious and even fatal.
Eat Your Carbs. Eat Your Carbs!
Carbohydrates are the only macronutrient that is stored as glycogen in the muscles and the liver. During exercise, one-third of the body’s energy requirement is supplied from carbohydrates including the energy necessary for muscle contraction. A drastic cut in carbohydrates will results in the catabolism of protein, which will break down muscle fibers. Rule to live by...sticking to whole grains, fruits, and vegetables, as your source of carbs will ensure that your intake is at the highest nutrient density per calorie. Avoid refined carbs and excess simple sugars. They have negligible nutrient value and are absorbed too quickly into the body, raising blood sugar levels and promoting conversion of sugar into FAT. Also take note, carbohydrates are composed of carbon and WATER molecules. So if your cut all your carbs and deplete your glycogen stores, the water will break away and be expelled from the body. This is why individuals on carb cutting diets lose weight quickly. But it’s not loss of fat, it’s water.
Fat is not all bad. Fats are required to transport the fat-soluble vitamins A, D, E, and K among other vital functions. It also provides the “padding” of your organs. Rule to live by...avoid cutting fat completely and concentrate on consuming the “right fats.” These fats include essential fatty acids such as Omega 3 (Alpha Linolenic Acid), Omega 6 (Linoleic Acid), and EPA and DHA.
