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Power Moves Healthcare Winner
Nutrition is Essential
We all recognize that the food we eat affects our bodies. Consistency in eating the right foods has a direct impact on achieving optimal results. Food affects your overall mood, general health, and life expectancy. The wrong food choices can promote disease and irregularity. Clean eating, with an emphasis on protein and complex carbohydrates, such as fiber, will give you the energy to work out harder and longer, while increasing lean muscle and improving your overall quality of life.
Poor Food Choices
Binge Inducing Foods - Avoid The White Devils: sugars, enriched wheat flour, white flour, white pastas, creamy white sauces, and breads. They contain no fiber and are high in 'empty' calories, with no nutrients whatsoever. These foods, including ice cream and fatty meats, are hard to digest and interfere with the absorption of nutrients. When consuming these, you may seem to be full, but the body will still crave for the nutrients that are missing. As you continue to eat, trying to satisfy the crash from the sugar high, your body will hunger for even more food without fulfilling the real need: nutrients. As a consequence, the waistline expands and you become tired as your body searches for more energy/nutrients. You keep eating and eating, the waistline expands further and further, and you repeat the same daily pattern. It becomes a vicious cycle!
Most Famous Food Plans Work As Long As You Stick With Them: Ask yourself what happens when you don’t. Most diets include some form of deprivation, like the famous ‘No Carbs and Juicing’ diets: they just leave you bigger than before. However, if balance is added to your lifestyle of clean-eating, including proteins, complex carbohydrates, and fats, and you exercise self control and temperance, you will take a BIG STEP toward receiving the desired result. Try sticking with a healthy lifestyle with clean eating to get the optimal results.
Avoid all packaged foods, preservatives, sweeteners, and artificial coloring.
Food labels are vital to your healthy. Read them! For example, with breakfast cereal, most people consume a minimum of 2-4 cups OVER the recommended serving. If you read the label, you will notice that a ¾ cup equals 150 calories. Therefore, if you consume 4 cups you have eaten 750 calories in one meal. How many portions are you consuming? Did you know that extra consumption causes extra pounds? I will teach you how to read the labels, what to look for, and the importance of serving sizes. Most people are not only ingesting harmful ingredients, they are failing to recognize the proper serving sizes, which in return, hinders the progress and efforts they are trying to make.
Good Food Choices
There is a science behind when and how you eat carbohydrates and protein. As part of your training through YBHT, I will teach you all about clean eating!
Clean eating is fundamental for optimal results. Eating foods that are as near as possible to how nature made them is best. Build your diet around oatmeal, brown rice, sweet potatoes, whole grains, veggies, salmon, tilapia, quinoa, eggs, fruit, nuts, tuna, broth bases, and marinara sauces.
Lean Protein (fish, tuna, and turkey) is always to be eaten with a complex carb (high fiber/whole grain) after a workout. Choose whole grains, pastas, and brown rice over the white or refined alternatives. High fiber choices = flat stomach!
Hydration is more important than you think! Water is very under-rated. Staying hydrated is defined as drinking half of your weight in ounces of water. For example, if you weigh 160 pounds, you need 80 ounces of water DAILY! Be reminded that thirst is often confused with hunger; therefore, being hydrated can help keep those ‘hunger’ cravings at bay. If and when you get thirsty, you are already dehydrated. So drink up!
I recommend fish oil and probiotics to help you through your workouts and your day.
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Sample Meal Plan
As your trainer, I will work with you to create guidelines for your specific needs. Whether by blood type, disease, or condition, I will help you understand what foods work best for you. Below you will find an example of a low-glycemic meal plan.