Nutrition

Good exercise, good nutrition and a good attitude — together they create the trifecta for good health and well-being. And, as in fitness, when it comes to nutrition, each individual requires a plan that fits their specific goals, lifestyle and body needs.
My nutrition training philosophy

Food is the fuel source for the body’s energy. The body uses what it needs, and when you eat too much, it turns the excess calories into fat. Feed your body just the right amount of energy to keep it working well, but not too much so that the unused energy settles in the wrong places! It’s important to refuel every 3-4 hours to keep blood sugar levels in balance and maintain optimum body function. By dividing the same amount of calories into five smaller meals and snacks, the body “burns” the food for immediate energy rather than store it. It’s important to:

* Eat regular meals to reduce food cravings and overeating and to promote good digestion.

* Eat regular meals to prevent low blood sugar levels that lead to headaches, fatigue, & sleeplessness.

* Not skip meals — mini meals are better than skipping meals.

* Eat well — get the right amount of fruits, vegetables, whole grains, protein and fat for better health, fewer cravings and higher metabolisms.

Nutrition guidelines

( I may vary guidelines slightly to meet each individual’s needs)

* Carbohydrates: The body’s key energy source. Make sure that 45% – 65% of daily intake (or about 130 grams ”gms” /day) are from carbs. Emphasize complex carbs such as fruits and vegetables.

* Protein: Essential to life – skin, bones, muscles and organs contain protein. Eat 10% – 35% of your daily calories in protein (about 46 Gms/ day for women and 56 Gms for men). Legumes, poultry, seafood, meat, nuts and seeds are rich in protein.

* Fat: Helps maintain cell function, absorbs vitamins, and maintains the immune system. Saturated or Trans fat can increase cholesterol. Limit fat to 20% – 35% of daily caloric intake and use healthy fat sources — nuts, olives, canola, olive and peanut oils.

* Cholesterol: Maintains cell structure and function. Excesses may also lead to arteriosclerosis. Limit cholesterol intake to 300 mg. / day. Cholesterol is found in meat, poultry, seafood, eggs, dairy products and butter.

* Fiber: Insoluble fiber aids digestion. It’s found in vegetables, wheat bran and whole grains. Soluble fiber, found in oats, dried beans, apples, and oranges, may help improve cholesterol and blood sugar levels. Women should intake 21-25 grams/ day and men 30-38 grams/ day.