For The Latest Nutrition Tips Sign Up For Our Newsletter!
Your Name : Email Address :
 

Make Nutrition a Part of your Everyday Life

Quick Links
Top Nutrition Resources:

eVitamins.com Diet Supplements and Weight Loss Support Vitamins eVitamins.com

Revival Health - Soy Protein Weight Loss Revival Health

Here's my number one piece of advice regarding nutrition…it determines 75% of what your body will look like with exercise being the remaining 25%. If you're just exercising and haven't started a healthy eating or clean eating program then you are missing out on the true potentials that your body could achieve. I don't know about you, but I certainly want to reap as many benefits that I can from the exercise time that I put in. Eating junk foods and sweets is not going to pay off and that's why it's so important to know how to eat right!

You need to fuel your body with lots of energy dense foods every 3-4 hours so that you stay full and eliminate once and for all any bad snacking habits. Here's an example of what a healthy well balanced diet can look like for someone that works out on a regular basis and wants to put on some muscle mass. Notice how this is not calorie restrictive yet it will lean a person out - healthy eating should never be about deprivation. It's about choosing high quality foods that keep lean muscle tissue all while burning the fat!

Meal 1: 6 or 7 am: Turkey 5oz/ with 1 slice of Ezekiel bread; 2 tablespoons peanut butter with 1 slice of Ezekiel bread (flourless bread found at whole foods).

Meal 2: 9 or 10 am: 1/2 cup oatmeal and 5 egg whites

Meal 3: 12 or 1 noon: 5oz beans (black beans, black eyed peas, lentils, pinto beans) and 5oz wild or brown rice on a bed of spinach leaves.

Meal 4: 3 or 4pm (A Post Workout Meal): 1 apple/yogurt/ protein shake.

Meal 5: 6 or 7 pm: Tofu stir-fry with lots of veggies, especially green ones!

Meal 6: 9 or 10 pm: A handful of peanuts and a protein shake.

Of course, I believe that meal plans should be designed specifically to meet the individual's needs. The meal plan should be designed around their workout schedule, healthy foods they enjoy and it should fit their lifestyle. Copying someone else's plan never works and no one meal plan is going to work for everyone, that is why it's so important to get educated! Everyone needs a coach - there is no exception to this rule if you are striving to attain a better mind, body and spirit you will need a coach to get you there. Step 1 is finding a coach that is right for you - this should mean they have lots of experience 5+ years writing nutrition plans, training and coaching. Step 2 is working with them to design a nutrition program that will help you reach your goals and get that incredible body you are seeking and so deserve!

My clients that are willing to focus on nutrition along with their exercise program have absolutely TREMENDOUS success! In fact, much more than those that don't think about what they put in their mouth or don't want to take the time to understand that meal timing and preparation is key to overall health and success. One of my clients recently lost 60 pounds in 1 year by combining exercise and a healthy nutrition plan and so far she continues to keep it off! She did it the safe and effective way by losing about 1 lb a week - and that kind of slow and steady progress is true weight loss that stays off! She is now educated and has turned her eating and exercising habits around for good - that is why she will remain successful in keeping the weight off.

Q: I am trying to get fit and lose weight but I really want to avoid getting injured since I seem to have a tendency to get injured whenever I start a new workout program. My question is what is better for me running or walking?

A: Running will burn more calories per minute, but you need to start walking before you can run. If you start running before you have a good walking foundation you will increase your chances of injury.