LIFE CHANGING NUTRITION

Learn about the importance of water, protein, fat, carbohydrates, and supplements for your nutritional wellbeing.

The goal for this section is to simplify the vast amount of information about nutrition for you. Whether your goal is to lose weight, perform better in sports and life, or just to feel better, these nutrition tips will make those goals easier to understand, and therefore, easier to attain.

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Water

I can't emphasize enough, the importance of getting enough water everyday. Most people live in a constant state of dehydration. Every process in your body relies upon water; breathing, circulation, joint lubrication, elimination of waste, etc. Just look at these important numbers; 90% of plasma, 70% of muscle, 60+% of your whole body is WATER! So if your goal is to lose weight, or add muscle, think more clearly, have better joint health - increase your daily water intake. The proper formula for how much is right for you, multiply your body weight by .66. That will tell you how much water you need. But that's a huge number right? So start with this easy to remember formula, drink half your body weight, in ounces each day. But if you drink any caffeine and/or alcohol, you'll need even more water, because caffeine and alcohol pull water out of your cells and contribute to dehydration. That's why you have to go to the bathroom frequently when you consume caffeine or alcohol.

 

If you look at that number (1/2 your weight in ozs.), and you have been consuming way below that, just add 10 ozs. a day for one week. Then repeat that until you attain your goal. That way you have a simple plan for success, and you won't spend the whole day in the bathroom when you first begin.

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Protein

Protein is a macronutrient that your body doesn't store. You need to have protein with each feeding. Protein is involved in muscle and cell repair. For your body to be healthy and anabolic (build and repair muscle while efficiently burning fat), you will need to ingest at least 3/4 of a gram, per pound of body weight. That means if you weigh 150 lbs., you'll need 112 grams of protein per day.  

 

Remember this- "less legs the better". That means protein sources with no legs- eggs and fish, are your first choice. Then two legged animals, like chicken and turkey. Four legged animals should be kept to once a week. The body finds it very difficult to breakdown, and store, protein as fat. Usually the body just eliminates excess protein intake. So if you're still hungry, eat a little more protein.

Image by Ben Kolde

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Fat

Fat - this is a macronutrient that most people try to avoid. But fat is good for you. Fat is needed to be healthy. The benefits of fat are numerous; anti inflammatory, helps produce energy, increases bone mass, improves mental outlook, creates sex hormones, reduces cartilage breakdown, and aids in whole body recovery (wow- that's a lot of great stuff!). But it has to be healthy fats. You still have to limit or avoid trans and deep fried fats, in foods like; cookies, chips, fast food. The healthy sources of fat come from; your protein sources (salmon, chicken, eggs), unsalted nuts (almonds, walnuts, pecans), and olive oil.

 

Try to keep your daily fat intake to 20-30%. Each gram of fat is equal to 9 calories (protein and carbs have 4 calories per gram). So if you consume about 2000 calories per day, you should keep your fat consumption to between 45-66 grams per day.

Nuts

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Salmon

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Olive Oil

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Nuts

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Carbohydrates

Carbohydrates are getting a bad reputation in today's media. But that's bad information. Carbs are essential fuel. They give you energy to live your life. But too many carbs are easily converted to fat, and stored. Try to get most of your carbs from unprocessed sources.

 

What is the difference between processed and unprocessed? Eat the carbs that are in their natural state, with a lot of fiber; oatmeal, brown rice, potatoes, sweet potatoes, quinoa, etc. Limit or avoid processed carbs; pasta, bread, white rice and cereal. The unprocessed carbs will give you better, long lasting energy, without creating too large of an insulin response.

Sweet potatoes

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Oatmeal

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Sweet potatoes

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Supplements

With all the supplements available, and all the information about them in the media, what should you take? Start with a good multivitamin and fish oils. To find "good" ones, research. Find pharmaceutical grade products. That means what is says on the label, is in the product. The FDA doesn't regulate supplements. So you need reputable companies to buy from. Research and find yourself a knowledgeable nutritionist.

 

A reputable nutritionist can do the individualized testing (blood and saliva) that will tell you what you need, and what you don't.

 

People read something, and decide to just add it to their diet; vitamin D, vitamin E, calcium, etc. Those things are great. But what if your body already has enough?

 

A needs analysis should be done to find out the best plan for you. A needs analysis is comprised of an in depth questionnaire, and blood and saliva testing. This will ensure you're getting what's important to your body.

Image by Michele Blackwell
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Advice from your trainer

We hope this information, and the helpful formulas, will assist you to improve your nutrition. The adage "you are what you eat", is correct.

 

Let us know if you have any questions or problems. Leave us your questions or comments in the "Get in touch" section at the bottom of this page.

 

Live Right,

Keith