A well-designed
exercise program is certainly necessary in order to
reach your fitness goals, but of equal importance
is your nutritional program. Your bodyweight, fitness,
performance, energy level and overall health are significantly
affected by how you eat. Important factors to consider
are what foods you eat, how much you eat, how frequently
you eat, when you eat, and water intake.
Following your physical assessment,
I will make specific nutritional recommendations to
help you establish better eating habits relative to
your exercise program and healthy lifestyle.
Here are a few common nutrition
mistakes as well as some healthy eating habits.
Score yourself on how well you eat at present. Are you
aware of the significance of each category?
COMMON NUTRITION MISTAKES
Skipping Meals OR Infrequent Meals
Poor Meal Timing (missing breakfast,
late evening meals, etc.)
Total Caloric Intake (too high or
too low)
Inadequate Protein Consumption
Inappropriate Fat Consumption
Excessive Carbohydrate Consumption
Poor Pre-Workout and Post-Workout
Nutrition
Fast Food and “Junk”
Food Consumption
Excessive Alcohol Intake
Inadequate Water Intake
Inadequate Fruit and Vegetable Intake*
HEALTHY
NUTRITION HABITS
Eat 4 to 5 smaller meals per day
Eat a light breakfast to start your
metabolism every day
Avoid eating too late in the evening
Drink at least 2 liters of water
daily
Reduce starchy, high glycemic carbohydrates
Avoid tobacco, alcohol, caffeine
Avoid saturated / hydrogenated fats
Consume more essential fats: fish
oil, flax oil, nuts, seeds, etc.
Eat some protein in each meal
Eat after exercise, not right before
Consume nutrient-dense foods: fruits
& vegetables
Consider natural food supplements
(see below)
These are just a few tips to
consider as you improve how you eat. Begin
by eating small portions more often, drink more water,
consume enough protein, control your carbohydrate intake,
eat enough fruits and vegetables (*consider a whole
food supplement ).
Good nutrition and good health
go hand in hand - especially when it comes
to the health benefits of eating fresh, raw fruits and
vegetables. There are elements in fruits and vegetables
that strengthen our immune systems, reduce the risk
of degenerative diseases (cancer, heart disease, arthritis),
assist with weight control, improve recovery, and contribute
to better health in many other ways. It is also very
important to consume enough protein as well as essential
fatty acids in your diet.
One should attempt to attain these quality nutrients from whole foods, especially fresh, raw fruits and vegetables. Unfortunately, most people do not get enough from the food that they eat, which is why many health professionals highly recommend a natural whole food concentrate called Juice Plus. It's the next best thing to fruits and vegetables... because we don't get nearly enough of the real thing every day.
Contact Josh for more information on nutritional supplementation for health as well as performance enhancement.
WEIGHT MANAGEMENT
Some common causes
of weight gain are:
Poor Food Choices & Overeating.
Most people eat too much cooked, processed and nutrient
deficient food. This can lead to overeating and weight
gain.
Lack of Exercise. As people age,
this can lead to a gradual loss of lean muscle tissue
and an increase in body fat.
Stress and lack of quality sleep.
An increase in cortisol from unhealthy stress and
inadequate rest can cause the body to retain fat as
well.
Some effective ways to reduce
body fat and keep it off are:
A well-balanced exercise program.
Include nutrient-rich foods in your
diet, such as fresh raw vegetables, fruits, grains,
legumes, nuts and seeds.
Focus on food choices and small
portions, rather than counting calories.
IMPORTANCE OF EXERCISING
Better nutrition is only part
of the solution. Exercise is essential for
a healthier life. Exercise helps you lose weight by
burning fat and increasing muscle tissue. It also improves
your: metabolic rate, energy level, digestion, sleep,
blood pressure, cholesterol levels, mental alertness,
muscle strength, bone density, flexibility, stamina,
and self-esteem.
