Nutrition Talk

Well now that summer is in full swing, sometimes we forget about what we are eating and/or drinking and the lbs start creeping back on, or maybe you are just maintaining while still working out hard. Here are some things to remember and try!

1. MAKE SURE YOU ARE EATING ENOUGH!! Most meals should be at least 400 calories and snacks should be around 100-200. This will help ensure that you are full from your meal and not want to snack for the next 2-3 hours.

2. STAY AWAY FROM WHITE FOODS!! I can't stress this enough, even if you ate 200 more calories a day, but they were calories that came from high-fiber, natural food choices, that is going to be better than a day of simple carbohydrates. If you eat too many carbohydrates, especially simple carbohydrates (white pasta, white bread, white rice, etc) your body can't use all those carbs so they are stored as fat. Yes people, THEY ARE STORED AS FAT! Stick to lean protein, yogurt, fruits, vegetables and complex carbohydrates (foods with more than 3g of fiber per serving). You will feel fuller, have more energy and lose weight! Sprinkle a little flax seed on your yogurt, oatmeal or cereal. It can help curb your appetite and it's full of fiber which will make you feel more full.

3. MAKE SURE YOU ARE GETTING ENOUGH VITAMIN-D: Essential for preserving metabolism revving-muscle tissue. Sources are tuna, salmon, shrimp, fortified milk, eggs. A little goes a long ways though!

4. SLOW DOWN ON THE COCKTAILS: I'm all for enjoying a glass of good wine or a finely made martini, however 1-2 drinks is usually enough! Say no to that 3rd drink and you will not only feel better in the morning, your workouts will be better! Alcohol slows the body's ability to burn calories because it actually uses the alcohol as it's energy source, therefore preserving all those calories you should be burning.
Also remember that beers, especially micro-brews that taste OH-SO good, are filled with empty calories and can pack on the pounds real fast!

5. SKIP THE LIGHTER FOODS: Foods that are packed with nutrients, vitamins and minerals will actually fill you up and make you feel satisfied. 100-calorie packs of snacks usually don't do anything except make you hungrier. I feel these have their place, such as when you finish a meal and want something sweet, these are better than reaching for the pint of ice cream, but the "lighter" the foods are, the more you have to eat of them to feel full. Low-calorie heavier foods such as oranges, spinach, canteloupe, broccoli, grapefruit and strawberries will make you feel full and have less calories, plus have many vitamins and minerals to help your immune system and overall health!

Happy Training All!