Your 2010 Nutrition PlanBy Tyler Kalmakoff [Nutrition & Diet]
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 Stay away from processed foods. Don’t take the word snack out of context. It doesn’t mean go to 7-11 and buy whatever you want. Try consuming snacks without any sugar. See what kind of healthy snacks you can come up with using these basic healthy ingredients: • avocados • almonds • walnuts • pumpkin seeds • olive oil • peanut butter (or almond butter) • low-sugar protein bars • whey protein shakes (with skim milk, bananas, frozen blueberries) P.M. Foods As your day starts winding down, so does your body, unless you work night shifts or use this time to hang out in at a local gym. Adjust your plan as necessary. When you’re winding down it’s a good time to bulk up with protein, but limit the carbs as much as possible. Try eating: • chicken breasts • egg whites • turkey breast • buffalo/bison (ground, sirloin, roast) • extra lean sirloin • extra lean pork • tuna (canned in water, reduced sodium) • seafood (crab, lobster, shrimp) • salmon (source of Omega 3s) • whey protein or whey protein isolate powders The Vitamin Essentials Everyone should be consuming a daily multi-vitamin, especially during calorie reduction. A multi-vitamin ensures your body will continue its regulatory chemical processes during these stressful times. Fish oils are also extremely important. They provide the Omega 3s, 6s and 9s that aid in a bevy of areas. They stabilize insulin and blood sugar levels, provide an anti-inflammatory effect, support your immune system, reduce water retention by removing water and sodium and facilitate diffusion of oxygen into your bloodstream. These and other vitamins should all be taken with water. But don’t stop drinking water there. Drinking sufficient amounts of water means excess weight will be lost, PMS symptoms will be stabilized for women, you will have reduced hunger cravings and most important off all, vitamins and minerals will be more readily absorbed. Staying hydrated is imperative, particularly once you start working out in two or three weeks. The benefits of water are endless. A Few Things To Remember Be aware of liquid calories. Get your calories from food. The density will make you feel fuller, longer. Limit your sugar intake to 30 grams a day. This can be done by cutting the alcohol, lattes, soda and juices. Stick to skim milk, water and food. Eat as fresh as possible. Finally, remember that it’s one cheat meal per week, not an entire day. |
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