NUTRITION: the ULTIMATE DISCIPLINE
As far as I am concerned nutrition is the foundation of health. After years as a strength coach, and personal trainer, I have seen that people consistently struggle with dialing in their nutrition more than any other factor of health and fitness. With this weeks podcast episode in mind, I offer a few simple strategies that may help you get this often challenging aspect of your personal health and fitness routine, under control.
FIRST: The hard facts!
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There is no supplement to increase personal discipline!
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You can’t out work a bad eating plan!
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Quality Nutrition controls hormonal response (a calorie is not always calorie)
– Insulin – triggers fat storage (too much sugar)
– Glucagon – triggers fat burning (favoring protein dominant meals)
Don’t make excuses…
– “ Everything in moderation”, is a set up for failure!
– Learn to eat High-Quality food year-round, (without gorging!)
– Take some responsibility for your actions!
Nutritional Strategies for long term success!
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Control Quality -1 week.
– First control Quality.
– This alone may help control frequency and quantity.
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Control Frequency -1 week.
– With controlled quality, frequency is easier to control.
– It also controls energy levels and insulin response.
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Control Quantity -1-week.
– By this time – the quantities of food are naturally smaller.
– More nutrient dense and thermic foods.
Controlling Quality!
Week 1
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Start eating more High-Quality foods. If it is in a box, bag, or can, and has a label don’t eat it. Strive for Free-Range Organic Meats. Raw, Organic, full-fat dairy. Chicken and eggs from Free-Range chickens. Local fresh fruits and vegetables (try the Farmer’s Market).
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You will burn calories breaking down whole foods – as much as 300 additional calories per day (i.e. the Thermic Effect of food).
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Processed foods should be avoided.
Controlling Frequency!
Week 2
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Eat 3 & 2 (3 meals and 2 snacks every day). DO NOT SKIP MEALS.*
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*If ONLY CRAP is available – Use this as an unexpected time to fast.
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Remember, sometimes it’s okay to be hungry.
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You have to feed the person you want to be, not the person you are right now!
Controlling Quantity!
Week 3
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By now – your stomach has shrunk a bit and you are eating less anyway!!
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When you’re full – stop eating.
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Eat slow to give your blood sugar time to go up a little and signal you that you are full; you’ll eat less.
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Feed your ideal bodyweight and add a 0. If you want to weigh 130 lbs. eat 1300 calories over 5-6 meals!!
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Don’t miss exercise sessions. You don’t miss emails, texts, phone calls, and FACEBOOK, don’t miss your exercise!
Strategic approach!
– Have healthy snacks ready everywhere!
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Keep non-perishable foods around, and carry a small cooler!
– Nuts & seeds (walnuts. Almonds, Brazil nuts)
– Hard-boiled eggs, String Cheese
– Apples, Celery stalks
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You’ll eat less!
– Have a healthy Protein Snack before you go food shopping!
– Have a healthy Protein Snack before you go to a party!
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Don’t buy junk food.
– If it does not belong in your stomach it does not belong in your House / kitchen!
Well…there you have it. some simple strategies to aid you on your personal quest for lifelong health and fitness. Remember, nutrition is the foundation of health. Take the ideas I have outlined above and put them into practice today!
TAKU
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