As a nutritionist I hear a lot of questions about what people should eat and when they should eat it. I also see people as a personal trainer that want the best exercises to burn the most calories in the shortest amount of time but could care less what they put in their bodies. I have had a tendency to blow my hard work and healthy eating on the weekends.
Eat real food
I used to try and eat low fat and low carbohydrate with high protein. The body will fight that process every time. We need to eat real food! First of all, people that work out and train hard on a regular basis owe it to themselves to eat naturally and healthy and vice versa. Many people feel they know how to eat but just don’t know how to apply it. I would like to help clarify some things just in case. You should be eating most of your diet as whole foods. The less process a food goes through the better. It is not just about energy balance but portion control is important.
Avoid foods that are the “light” version or “fat free” version. These products will add fillers, preservatives, and all sorts of toxic additives to save a few calories. Fat is essential, get it from nuts, seeds, olives, dairy, avocado, and eggs primarily. Your dairy should be full fat, and your eggs should be the whole egg. These fats nurture our bodies and help our skin by providing and allowing better absorption of fat soluble vitamins. If you are allergic to any of these foods let’s be clear: Don’t eat the foods that you are allergic to. Use butter, and stop using cooking spray.
Your complex carbohydrates should come from sweet potato, oats and whole grains but limit the intake of these. Breads in general are not a good option. Even most whole grain breads in the store are full of sugars that can toxify our bodies. Soda and sports drinks should be avoided and yes, diet soda is terrible for you too. Pay attention to how you feel after eating certain foods, your body may not digest a food well, even if it is a “healthy” option. Journaling your intake can be a great way to hold yourself more accountable and to be more aware of what you are putting in your body. Eat a lot of vegetables and some fruit every day. Stop or limit your intake of processed foods like crackers, chips, or ready to eat meals. When you eat more natural food choices your body will naturally start to communicate when you have had enough we have to start listening to our bodies again.
Protein is a common supplement that I would recommend if you have a hard time getting enough protein but get some research of the quality. Krill oil can be a great supplement that can benefit your joints, heart, brain, skin as well as your mood. It is a safer way to get your omega-3 fatty acids then your average fish oils as it doesn’t contain mercury. Be sure to find these supplements from companies that are reputable and take some time to read the labels.
We live in a fast paced world that makes it a challenge to take the time to enjoy our food or make home made options but your body will thank you for it by feeling great, avoiding illness and disease or being strong enough to fight it when an ailment does appear. Drink water and eat small amounts of these natural options throughout the day and your body will recover and repair quickly. You will think more clearly and be happier and more productive. Find more local foods and produce from local farmers, plant your own gardens or get involved in a food share. Supplements should be just that, a “supplement”.
We all need to take care of our bodies. Be active on a daily basis and feed your body to the best of your ability. We are all good people, why not try to be better?
Nate Yandow is a nutritionist, personal trainer, and owner of Duke’s Fitness. If you have questions about your health or diet, feel free to contact him via phone or email.CONTACT NATE