10 nutrition rules for a better body

Who doesn’t want a better body … one that feels better, one that is efficient, and one that is effective?

Nutrition and exercise are better together than alone. But what is good nutrition? Do you know what kinds of things you have to eat to look better, feel better and live healthy? And do you know what kinds of foods you should avoid?

“Eating well” or “eating healthy” are terms or thoughts that can have totally different meanings depending on who you are talking to or what you have heard. Certainly you have been influenced by how you were raised, and of course the media has probably influenced you more than anything else. Who hasn’t heard of Dr. Oz and the “Owner’s Manual,” an inner guide to the body that will make you younger and healthier?

Now, it is Dr. J’s turn to insist on some very important rules that I think are important. They are simple, scientific, and have been successful with several of my clients.

Let’s review:

1) Eat every 2-3 hours.

Eating small, frequent meals is the key to keeping your metabolism on at all times.

2) Eat lean protein every time you eat.

Each of your meals should focus on protein. “Lean” means low fat. These proteins include chicken, turkey, beef, fish, and low-fat dairy products like cottage cheese.

3) Eat vegetables every time you eat.

Vegetables are richer in fiber. They help increase satiety and have a high nutritional value.

4) Save carbohydrates until after you’ve exercised.

Your body tolerates carbohydrates better after exercise when glycogen stores are low and ready to refill. Meals for the rest of the day should include a lean protein and a selection of vegetables.

5) A good percentage of your diet (25-35%) should come from fat. Just make sure it’s the right type.

There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Saturated fat comes from animals. Keep these fats low, but don’t eliminate them. We need saturated fat to help with the production of hormones, that is, testosterone. Monounsaturated fats come from mixed nuts, olives, and olive oil. And polyunsaturated fats come from flaxseed oil, fish oil, and mixed nuts.

6) Eliminate drinks that contain calories.

Fruit juices, alcoholic beverages, and soft drinks should be eliminated from your daily diet. Your best option is water.

7) Focus on whole foods.

Most of your dietary intake should come from whole foods. Avoid processed foods that usually come in boxes (sugary cereals, frozen dinners, mac and cheese, to name a few). Supplemental drinks and protein shakes have their place before and after workouts, but the rest of your meals should come from whole foods, largely unprocessed.

8) Include a cheat meal once a week.

In fact, it can be good for your body and mind to eat a high-calorie, high-carbohydrate meal once a week to boost your metabolism and increase your fat-burning potential.

9) Develop food preparation strategies.

The hardest part of eating healthy is the preparation. Knowing what to eat is pretty useless if you don’t have time to prepare food. Prepare your meals on the weekend. Place them in zip-lock bags or Glad containers and place in the freezer. Every morning, grab your meals for the day and walk out the door.

10) Eating healthy is a lifestyle.

Nutrition rules like the ones above are not complete when you lose ten pounds for the big event. Eating healthy is a lifestyle. You can do it!