Yesterday, we talked about diet and how it effects our overall fitness. Specifically the conversation was about the things that we need to eliminate or limit in our eating regimen. Today, let’s discuss some of the things you need to make sure you are eating and drinking on a regular basis to get you to the fitness finish line.
1. Water – This is number one on the list. Make sure you stay well hydrated. You should be getting a minimum of 64 ounces a day. Here are some of the reasons. It helps you feel full, meaning you do not eat as much. It keeps your muscles hydrated so you can push them farther. Water is good for the skin. It keeps your digestion flowing smoothly. Water is your friend! Stay away from sugar water. Sugary drinks such as sweet tea (i know this is sad), soft drinks, sugary coffee drinks, and even overuse of sports drinks, are just empty calories and not near as helpful as water. Learn to drink it and drink it often.
2. Fresh Fruits and Vegetables – Tis the season to eat out of the garden. Eat them often. There are tons of nutrients in these staples of summer. Also, because it is fresh we eliminate some of that evil sodium. Try eating them even if you are not a fan. I kind of like blueberries but I discovered that I love eating them frozen. I probably eat double the amount of blueberries now that I have discovered the frozen secret. Find your local farmer’s marker and get going!
3. Low fat proteins – When you workout you need protein to build muscle. Lean muscle burns more calories. You can find lean protein in grilled chicken, some cuts of meat, fish, beans, and even yogurt. I also supplement my diet with lean protein shakes and protein bars, and have discovered Gatorade Recover drinks which give you 16 grams of protein for only 130 calories.
4. Whole Grains – I love bread, which is generally not a good thing because of the sugars in bread products, but you do need whole grains in your diet. The key is to make sure you are eating WHOLE GRAINS. There are a lot of misleading labels about grains. Read them closely. For instance, I only buy whole grain loaves of bread for sandwiches. Now, they will be a little more expensive but they also will generally keep longer before going bad. I can usually find a loaf of whole grain bread at the store with a two week shelf life. Whole grains are a great source for fiber.
5. Nuts – Many nuts, in moderation, help you keep your good cholesterol going in the right direction. A small handful of almonds, walnuts, etc is a great healthy snack. Try to go with the unsalted variety or if that does not work, try mixing some salted with some unsalted to at least cut that sodium in half.
There you go. As you look at your diet this week, make sure and take note of the things I have mentioned today and see if they are in your food mix each week.
Tomorrow I will share a few workout tricks I have learned along the way that keep me on the fitness path!
gotta run,
steve
