Diet and exercise go hand in hand.
Even though a regular exercise routine help keep your body in shape both inside and out, diet can make it or break it for seeing successful results when trying to lose weight and get in shape.
Eating healthy can be tricky when day-to-day life limits accessibility to certain types of food, or busy lifestyles get in the way and grabbing something on the go becomes more convenient. Routines of day-to-day life can set in, and so can eating on autopilot. When choosing foods to eat, or planning out meals and snacks, there are some helpful tips to consider.
STOP SUGAR INTAKE
Sugar is one of the most addictive substances for the human body.
To decrease sugar cravings, fill your gym bag and your house with healthy snacks like raisins, apricots, nuts, carrots, apples, etc.
DECREASE OVER-PROCESSED FLOURS
Sugar is a monosaccharide. Flour is a polysaccharide.
Flour is just about one chemical reaction away from becoming sugar. Both spike insulin levels because they are digested so quickly.
Many people enjoy having bread or pasta during meals or with certain foods. Try to limit the intake of those foods and substitute with foods such as quinoa, spaghetti squash, sweet potatoes, nut butters or beans.
These are all filling options that digest more slowly without spiking insulin levels.
CUT OUT CHEMICALS
Many of the foods we eat can contain different types of chemicals, including pesticides, preservatives and artificial colors.
Each of these could cause a chain reaction of events in your gut and brain that could eventually cause damage. Just read the ingredients list on the food labels of the things in your house.
If it has actually an ingredient with a chemical name that you are unfamiliar with, and not a simple item, chances are it’s not best to put it in your body.
MORE ANTIOXIDANTS
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Oxidants, or “free radicals,” are chemicals that run around and cause problems in your body, brain, gut and DNA. Antioxidants are chemicals that run around and bind with these to get them out of your body.
All berries, fruits and vegetables are loaded with these little lifesavers.
QUALITY OVER QUANTITY
Make sure to get quality foods. Try to buy local and organic when possible.
One general rule is to avoid the middle of the grocery store. This is usually where all the boxed, processed, preservative and chemical foods are. Stay around the edge of the grocery store, and load your cart with vegetables, fruits, nuts, berries, fishes and lean meats if you like them.
Not everything we eat will be perfect, and that’s okay. Just try to make little changes. When you do, you will notice improved digestion, focus and energy.
Food isn’t just calories. It’s a complex series of chemicals that affect everything from our hormones to our attitude. Improving nutrition is a great step toward living a happy and healthy lifestyle.
But just like fitness without nutrition, nutrition without fitness is bound to result in failure.
Taking steps in the right direction will start you on your way to a healthier lifestyle.
Step 1: Start a fitness program. Get a gym membership, try a home program or just start walking.
Step 2: Make changes to your diet. It starts with simple choices. Water instead of soda or sweet potatoes instead of over-processed bread.
Step 3: Be accountable. Start working with a personal trainer, join a group workout class or just get a gym buddy.
Fitness plus nutrition plus accountability equals results.
Joshua Thompson is a fitness specialist at the CVPH Wellness & Fitness Center, 295 Brand-new York Road. Reach him at 324-2024.
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