We walked about the first building block of success on Wednesday. How to find a successful exercise plan for you as an individual.
Today is all about nutrition. Eating correctly for your body is THE most important part of changing how your body looks. Period. Exercise can help build muscle, make you feel better, your body start moving better but if you want to SEE results you need to pick your game up in the kitchen.
The problem is there are so many nutrition plans out there, which one is the best? Paleo? Raw Food? Mediterranean? Seafood Diet? See Food Diet?
I recommend the Pale Joe diet. 6 simple steps to better nutrition. That says simple, not easy. Here they are:
1. Just Eat Real Food
If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.
Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.
More on sugar later.
2. Don't fear fat
Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil (yeah I think we’re still good here) are all excellent examples of beneficial fats to have in your food plan.
Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.
3. Shake the sugar habit
Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.
The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!
Because of this threat, I've got some resources on getting rid of sugar addiction for good. If you are interested, just e-mail me at HuntsvilleBootCamp@gmail.com and I can tell you more.
Not So Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.
4. Read the articles
If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.
If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.
5. Upgrade your carbs
Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.
Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are not processed.
6. H2O you didn't!
I hate you can't see me say this with my sassy attitude face and voice on. It is beautiful.
More water, less liquid calories is the key here. I went to Starbucks yesterday and got a look at the calorie count on some of their coffees. Crazy! And the calories come from sugars and creamers.
Drinking alcohol, sweet tea, soft drinks, and other liquid forms of calories can completely throw you off. You don’t have to quit cold turkey, but you do need to cut down.
Which one do you need to start with? Pick the one you think will be the easiest for you to conquer, then start working your way down the list. The simpler you keep things the better.