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 "Whether your goal is weight loss or improved athletic performance, you cannot out-train a poor diet."

Nutrition Tips

Create an eating plan for an active life and learn how to fuel your body with the nutrition needed for each workout. Balancing the amount of calories you take in to the amount you burn is the healthy effective way to achieve the desired results. A key to building a healthy diet is to consume a variety of nutrient-dense foods from the five basic food groups which are: Fruits, Vegetables, Grains, Dairy, and Protein-Rich Foods.

Every five years, the U.S. government updates its nutrition recommendations. While the information we are given can be confusing, try to eat a well-rounded diet that consists of two to three kinds of food at each meal. For instance, change the type of fruit you eat with your breakfast cereal or change your salad to include many different colorful vegetables. Foods in their natural state have more nutritional value and less sodium and trans fat making them the better choice. There is no reason to deprive yourself of enjoyable foods as long as the foods with fewer nutritional value are kept to approximately 10% of your diet. Something I hear often from my clients is that they read chocolate and red wine are good for them. It is true these both have some antioxidants but again, consuming these things in moderation is what one must keep in mind.

"Few people fully appreciate the power of food in the prevention and treatment of the so-called diseases of aging, which are, in reality, diseases of inactivity and poor nutrition." (Sports Nutrition Guidebook. 4th edition. Nancy Clark, MS, RD)

One thing you can be sure of is, to maintain a healthy weight, calories consumed must equal calories burned.

To sum up the information I have given you on the importance of exercise and a balanced diet, I would like to include an article from Time Magazine, Special Nutrition Issue, September 12, 2011, pages 48 - 58.

Finally - no surprise - you should be serious about exercising. The Centers for Disease Control And Prevention recommends that all adults get a minimum of 150 minutes of moderate aerobic activity - like brisk walking - per week, which comes down to just over 20 minutes per day. As an alternative, you could go for 75 minutes a week of a vigorous activity like jogging. Muscle-strengthening exercises two or more days a week are also essential to maintaining fitness and building lean muscle mass, which makes your metabolism more efficient. And keep in mind that we all over-estimate the caloric benefit of exercise. A 160 lb. (73 kg) person who puts in a full hour of low-impact aerobics burns 365 calories, which is not bad, but all that work is entirely erased if you reward yourself with a muffin instead of an apple after class.

No one pretends that achieving and maintaining an ideal weight is an easy thing to do, but the list of rules to get you there is nonetheless simple: Eat in moderation; choose foods that look like they did when they came out of the ground (remember, there are no marshmallow trees); be a omnivore (there are multiple food groups for a reason); and get some exercise. Human beings are the only species in the world that has figured out how to be in complete control of its own food supply. The challenge now is to make sure the food doesn't take control of us.



To read the entire Time magizine article, click here.








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