Nutrition can not stand alone to achieve healthy wellbeing you must have a sustained exercise routine and a peaceful mind to keep your body in equilibrium. Our bodies have evolved to include regular exercise (work) as a norm. Therefore these suggestions are based on incorporating daily exercise.
Elizabeth's Basic Diet Tips to compliment your exercise routine.
H2O for your get up and go!!! Everyone forgets you need to drink at least 8-10 glasses of water a day. This sounds a lot but try it and experience your skin glowing, your alertness increasing and your general well being improving. Basically water is the transportive mechanism of life so why deprive your self?
Balance your meals. Eat small meals more frequently to maintain your blood sugar levels and give you sustained energy throughout your day. There’s nothing worse then crashing at 3pm in the office after a midday workout. So it’s back to school with morning and afternoon snack breaks of nuts and fruit… even if you have to hide them in your desk drawer!!
Include Quality Protein. Now that you have begun your exercise routine, you will need to increase your protein intake in order to meet your daily energy requirements regardless of whether you are trying to loose weight or build muscle. Include a serving of protein in each meal. (at least the size of the palm of your hand is a general serving size) I have detailed types of quality protein at the bottom of the page.
Include healthy fats & oils. These are called essential fatty acids because your body does not produce them on it’s own, therefore it is essential that you include them in your diet. Foods that are high in essential fatty acids are flaxseed oil, all nuts and seeds, fish, avocado, etc. A healthy supply of essential fatty acids helps the body let go of unwanted fats, it rejuvenates and nourishes the skin, lubricates the joints and creates healthy cells. The list of benefits goes on and on… so make sure you include them in each meal!!!!
Include at least 6-12 servings of fruits and vegetables daily. This is to ensure that you have an abundant supply of antioxidants in your diet and it is important to things when they are in season so you are eating fresh alive foods!!
Vary the types of grains in your diet. This is extremely important to maximize your intake of B group vitamins & minerals. B group vitamins provide you with most of your energy and also balance moods. We have some to rely mostly on wheat and rice as our staple grains and there are many other grains that should be included in your diet like Quinoa, Amaranth, Buckwheat, Polenta, etc. VARIETY is the an important key to good health!!!
Uh oh…. now it’s time to cut a few things out of your diet…. If you want shed those extra pounds or buff up you have to reduce those saturated fats… no more chips with lunch and curb that sweet tooth!!! No fried foods or refined grain products like pastry and biscuits. Do your best to keep sugar to a minimum, reduce cow’s milk and avoid stimulants such as coffee and tea as much as possible. Keep the liquids fresh and natural…. No carbonated beverages and enjoy your alchohol when you have it but don’t over do it!!!
Supplements. There are a few general supplements that can be included to complement a good diet and exercise program. It is recommended that you see a natural practitioner to create the best supplement plan that will meet your individual requirements.
What is a quality protein?
Protein is a critical component for health & maintenance in the human body. A diet low in protein results in the loss of lean muscle tissue, which protects our bones & major organs in times of stress as well as being responsible for movement & maintaining energy levels in the body. Research indicated that loss of muscle tissue is an important indicator in many age related diseases & loss of vitality. It requires proper nutrition & exercise to maintain a healthy lean muscle mass, not to mention its ability to slow down the effects of aging.
High protein foods:
(grams of protein per 100 gm of food)
Eggs: 8gm of protein per 45gm egg
Seafood: 18gm per 100gm
Poultry: 25gm per 100gm
Lean Meat: 30gm per 100gm
Nuts: 17gm per 100gm (cashews & almonds only).
Beans: 8gm per 100gm when cooked.
There is a down side to increasing your protein intake, too much can also cause problems. Excess protein cannot be stored & is converted to fat. The key to optimal health is to balance your protein intake with the correct amount of carbohydrate & essential fatty acids.
How much protein is enough?
Through a series of calculations, your practitioner will determine your individual protein needs. You will need to be retested every 4 weeks until your desired weight is achieved to be able to recalculate your updated dietary needs. Divide your protein requirement into 3 meals & several snacks throughout the day. Your practitioner may recommend digestive enzymes to help you digest these foods better.
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