Diet and Nutrition Tips
Don't forget H2O (water)
How much water do you really need? If you're active, even mild dehydration can hinder your workout performance. Compute your daily
water needs by multiplying your weight in pounds by .08. For example, a 200 pound person would multiply their weight times .08, which
equals 16. This personís water needs are 16 cups per day or 4 litres of water.
Eat only when you are really hungry
Eat when you are physically hungry, not emotionally hungry. You may have developed the habit of turning to food in an attempt to
fulfil your emotional needs. Write a list of alternate methods for coping with loneliness, anger, boredom, sadness or even joy. Use
food to nourish your body, but nurture your mind and soul in other ways.
Picking the right snack from a vending machine
Need a snack and the vending machine is the only thing in sight? You might be be surprised to know that there are choices. Although
these machines are usually packed with candy and chips, most have some healthy choices. For a quick snack, try pretzels, animal
crackers or a granola type bar. Drink machines are often stocked with bottled water, a much better choice than the sugar laden
sodas and juices.
Find antioxidants in your diet
Antioxidants are believed to help prevent and repair oxidative stress, a process that damages cells within the body and has been
linked to the development of cancer, heart disease, Alzheimer's disease, and Parkinson's disease. There are numerous nutritional
supplements on the market that can provide you with antioxidants. But there are many common foods that contain ample amount of this
nutrient. The red kidney bean, blueberry, pinto bean, cranberry, artichoke, dried prune, raspberry, strawberry, apple, pecan, plum and
potato all contain ample amounts of antioxidants.
Watermelon is more than a tasty treat
Watermelon is a sweet and healthy way to obtain the necessary vitamins C, A, B6, antioxidants, l-citrulline
, and lycopene. It also contains a
lot of water, making it a great way to keep hydrated in the hot sun. One cup of watermelon contains about 60 calories, zero fat,
and counts as one fruit serving.
Nutritional fads vs a healthy lifestyle
Popping pills isnít the way to achieve permanent weight loss or becoming healthy. If anything, youíre putting your health at risk.
There is no magic pill to shedding those extra pounds or adding muscle. Instead of wasting money on detrimental products, invest in
a healthy meal plan/whole foods and good-old fashioned consistent/regular exercise. Use nutritional supplements to "supplement" your
diet in areas where it may be lacking. Use the convenience of protein shakes and protein bars as nutritious snacks but don't forget
your natural meals.
Think good thoughts
You are what you think you are - so think good thoughts! By focusing on your positive characteristics, youíll build the strength to
keep making changes for the better and boost your self-esteem. Remember, your perception becomes your reality; put in a good word
with yourself! Make a list of all your good qualities and keep it close at hand. Avoid being too hard on yourself and don't use food
as a crutch.
Watch out for trans fats
Trans fatty acids, also known as trans fat are found in many processed foods including vegetable shortenings, some margarines,
crackers, cookies, and snack foods. Trans fatty acids are produced by a process called partial hydrogenation, which involves heating
liquid vegetable oils to make them solid. Hydrogenation increases the shelf life and flavour stability of these oils and the foods
that contain them. Recent studies indicate that consumption of trans fatty acids contributes to increased blood LDL-cholesterol
("bad" cholesterol) levels, which increase the risk of coronary heart disease.
What are carbs?
Carbohydrates (carbs) are one of the three basic food groups along with fat and protein. One gram of carbohydrates equals 4 calories.
Carbs are converted by the body into glucose which is used by the brain and stored within the liver and muscles. Carbs provide fuel
to be used by the body as its primary source of energy.