f r e s h , o r g a n i c a n d i n s e a s o n

Maintaining a balanced diet is critically important to

keep your energy and performance at optimal levels.

VEGETABLES

Tips for Performance

• Always eat 5-6 small meals a day.

• Drink 8-10 glasses of water everyday.

• Eliminate junk food

• Opt for lots of fruits vegetables and lean proteins.

• Always plan your meals for the day, in advance.

• Do not eat 2 hours before going to bed.

• Strive for consistency, not perfection.

• Be Patient!

Yourbodyisamagni/icentmachineandlikeawell-oiledmachineyouneedtoputtherightkindsoffuelinit!Everydayyourbodyrequiresmanynutrientsforenergy,growthandperformance.Today,thereissomuchnewinformationaboutfuelingyourmagni/icentmachine,butitcanbeoverwhelming,confusingandsometimescon/licting.Themostimportantthingtorememberisthatprogressivemoderationisthekeytosuccessandjustafewchangesatatimecanputyouwellonyourwaytoimprovedperformance,aswellaspersonalsatisfaction.Oneofthemostimportantthingsthatanathletecandotoimprovetheirenergyandperformanceistoincludelotsoffruitsandvegetablesintheirdiet,whichprovidevitamins,antioxidantsandphytochemicalsneededtoneutralizefreeradicals.Dailyexposuretostressandirritantsstimulatethebodytoproduceexcessfreeradicals.EnduranceAthletesespeciallydramaticallyincreasefree-radicalproductionduringtraining.Morethan60agerelatedconditionsaregenerallyattributedtoexcessfreeradicalsroamingthesystem.Payingattentiontowhatyoueatwillmakeahugedifferenceinyourabilitytoget/it,stay/itandbeashealthyasyoucanbe.

SPORTS nutrition H E A L T H Y 4 L I F E

www.healthy4lifeonline.com

H O W T O F U E L Y O U R W O R K O U T S A N D E A T L I K E A N A T H L E T E

The Importance of a Balanced DietAchievingabalanceddietissimpleanddoesnotneedtobeoverlydisciplinedinordertobebene/icial.Wheneverpossibleyoushouldeatfoodthatisasclosetonatureaspossible,organicisbest.Makeanefforttoeatwhatisinseasonandprepareitsimply.Wholefoodscontainallthenutrientsyourbodyneedsinaformthatiseasiestfortoassimilate.Whenyourdietisbalanced,thebodyhastheabilitytoproduceenoughofthenecessarynutrientsneededtomaintainhealth.Supplementscanbeaddedtothedietwhenyouarenotgettingenoughinthefoodsthatyoueatorwhenaspeci/ichealthissuearises.Howeveritisstillbesttogetthemfromhighqualityfood,richinthetotalspectrumofnutrientsourbodiescrave.Properfoodcombinationsareessentialtogoodhealth.

Adequateproteinlevelsstabilizebloodsugarlevelsandnaturalbodyrhythms,whichareessentialtooptimalhealth.Adietconsistingof20-30%wholegrains,20-30%highqualityprotein,20-30%vegetablesand10%fruits,dairy,eggsandunsaturatedfatsandoilsmakeupabalanceddiet.Therearetimeswhenanacuteillnessmayrequireamoretherapeuticdietwhichwouldconsistofabstainingfromsomesolidfood,particularlyhardtodigestfoodsuchasmeat,cheeseandbread,focusingmoreonwholesome,light,warmeasilydigestedfoods.Breakfastshouldconsistofacookedmealwheneverpossible,butevenifitisaquickmealitshouldbesubstantial.Thismealwillfuelthebodyforthemostactivetimeofthedaysoitisagoodideatoeatagood

amountofproteinandcarbohydrates.Atlunchtimeacoldmealconsistingofrawfoodswithadequateamountsofproteinisbest.Dinnertimethemealshouldberelativelylightasthisistheleastactivetimeofthedayandyourbodyisslowingdown.Itisbestnottoeat3hoursbeforebedtime.

Eating and drinking the right things will keep your

energy and performance at optimal levels!

ABalancedDiet:

20-30%wholegrains

20-30%highqualityprotein,

20-30%vegetables

10%fruits,dairy,eggsand

unsaturatedfatsandoils

Post Workout Snacks

All berries: raspberries, blackberries, blueberries, acai (antioxidants!) Almonds: (walnuts, pumpkin seeds, sunflowers seeds and avocados) Avoid salted or smoked. also try almond and peanut butter (all natural sugar free only) Beans:(soybeans, edamame, pinto,chickpeas, navy, black, white kidney and lima) Avoid refried or baked Bee Pollen: has nearly ALL nutrients and provides a powerhouse of energy for our nervous system. Extra Virgin Olive Oil, Garlic and Onions Lean meats, wild fish and eggs Especially lean turkey, chicken and wild salmon and tuna Oatmeal: and whole grain bread and flax seed. (unsweetened, unflavored only) Avoid highly processed like market brands and bagels. Check that the label says "whole" grain Spinach: and other dark green veggies Spirulina: a blue green algae that grows on freshwater ponds. Is a protein powerhouse!

Super Foods are foods packed with nutrients essential to a

healthy long life. These nutritional powerhouse foods are

easy to find, are low in calories and high in nutrients. (no fancy packaging required!) Here are

some examples:

SuperFoods

The best time to replenish glycogen stores after strenuous exercising is immediately after exercise. At this time, blood flow is much greater to the muscles and therefore takes more glucose to the muscle. Also the muscle cells are more sensitive to insulin, which promotes glycogen synthesis. A combination of carbohydrate and protein is very important. banana and Almond chocolate milk Apple slices and peanut butter Raw Energy bar

Whole Grain bagel with Nut butter GReen Pea protein shake

Ourbodiesaredesignedtorunatanoptimumstate.Withalittleattentiontoabalanceddiet,exerciseandplentyofrestwecanachieveradianthealthandvitality.Asthesayinggoes,“Youarewhatyoueat.”Whatyouputintoyourmouthcertainlymattersbecauseitbecomeswhoyouareinthelongrun.Theideaistotransformyourdietandeatinghabitssotheyworkforyou.Loveyourselfandtakecareofthebodyyouhavewithgoodquality,naturalfoodandexerciseanditwillloveyoubackformanymoreyearstocome.

Radiant HealthBoosting Metabolism:

Metabolism is the process by which the body makes and uses energy (calories) for everything from the cellular absorption of nutrients to running a marathon. Knowing how to efficiently metabolize calories could translate into a healthier body even though it seems overwhelming at first. Whether you’re trying to lose extra pounds or preparing for the inevitable metabolic slowing that comes with age, here are some surefire ways to boost your metabolism to keep your energy pulsating and your body in shape.

1. Build lean body mass... Metabolism slows as we age, but there is something you can do to counterbalance nature. Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. Your metabolism also stays pumped for many hours after you finish your workout. 2. Get moving... At least 30 to 60 minutes of walking, jogging,cycling,swimming or some other form of aerobic exercise a minimum of three times a week is the other half of the fitness equation. 3. Eat... It may sound crazy to those trying to lose weight by severely restricting your daily caloric intake actually slows your metabolism! Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. 4. Ditch the sugar... Make good choices about what you eat. When you eat sugar you throw your metabolic switch into fat storage mode. It is best to eat foods that are low in the glycimic index and as close to nature as possible. 5. Don’t skip breakfast... It is the most important meal of the day and gives your metabolism a kick start in the morning. 6. Include spicy food... Spicy foods appear to boost metabolism, so go ahead and add a little chili pepper or tabasco sauce to your favorite veggies. 7. Drink green tea... It stimulates metabolism and has antioxidants. 8. Don’t forget H2O... Staying well hydrated is essential to flushing the body of toxic byproducts that are released when fat is burned. Room temperature is best. 9. Avoid stress... Physical and emotional stress activates the release of cortisol in the body, which is a steroid that slows metabolism. Stress can actually cause weight gain especially around the middle. 10. Sleep... Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, when we are tired we tend to overeat.

Prepared By: Rosy McCann, HHC, AADP Holistic Health and Nutrition Consultant rosy.mccann@gmail.com