Diet and Nutrition Tips

Don't forget H2O (water)

How much water do you really need? If you're active, even mild dehydration can hinder your workout performance. Compute your daily water needs by multiplying your weight in pounds by .08. For example, a 200 pound person would multiply their weight times .08, which equals 16. This person’s water needs are 16 cups per day or 4 litres of water.

Eat only when you are really hungry

Eat when you are physically hungry, not emotionally hungry. You may have developed the habit of turning to food in an attempt to fulfil your emotional needs. Write a list of alternate methods for coping with loneliness, anger, boredom, sadness or even joy. Use food to nourish your body, but nurture your mind and soul in other ways.

Picking the right snack from a vending machine

Need a snack and the vending machine is the only thing in sight? You might be be surprised to know that there are choices. Although these machines are usually packed with candy and chips, most have some healthy choices. For a quick snack, try pretzels, animal crackers or a granola type bar. Drink machines are often stocked with bottled water, a much better choice than the sugar laden sodas and juices.

Find antioxidants in your diet

Antioxidants are believed to help prevent and repair oxidative stress, a process that damages cells within the body and has been linked to the development of cancer, heart disease, Alzheimer's disease, and Parkinson's disease. There are numerous nutritional supplements on the market that can provide you with antioxidants. But there are many common foods that contain ample amount of this nutrient. The red kidney bean, blueberry, pinto bean, cranberry, artichoke, dried prune, raspberry, strawberry, apple, pecan, plum and potato all contain ample amounts of antioxidants.

Watermelon is more than a tasty treat

Watermelon is a sweet and healthy way to obtain the necessary vitamins C, A, B6, antioxidants, l-citrulline, and lycopene. It also contains a lot of water, making it a great way to keep hydrated in the hot sun. One cup of watermelon contains about 60 calories, zero fat, and counts as one fruit serving.

Nutritional fads vs a healthy lifestyle

Popping pills isn’t the way to achieve permanent weight loss or becoming healthy. If anything, you’re putting your health at risk. There is no magic pill to shedding those extra pounds or adding muscle. Instead of wasting money on detrimental products, invest in a healthy meal plan/whole foods and good-old fashioned consistent/regular exercise. Use nutritional supplements to "supplement" your diet in areas where it may be lacking. Use the convenience of protein shakes and protein bars as nutritious snacks but don't forget your natural meals.

Think good thoughts

You are what you think you are - so think good thoughts! By focusing on your positive characteristics, you’ll build the strength to keep making changes for the better and boost your self-esteem. Remember, your perception becomes your reality; put in a good word with yourself! Make a list of all your good qualities and keep it close at hand. Avoid being too hard on yourself and don't use food as a crutch.

Watch out for trans fats

Trans fatty acids, also known as trans fat are found in many processed foods including vegetable shortenings, some margarines, crackers, cookies, and snack foods. Trans fatty acids are produced by a process called partial hydrogenation, which involves heating liquid vegetable oils to make them solid. Hydrogenation increases the shelf life and flavour stability of these oils and the foods that contain them. Recent studies indicate that consumption of trans fatty acids contributes to increased blood LDL-cholesterol ("bad" cholesterol) levels, which increase the risk of coronary heart disease.

What are carbs?

Carbohydrates (carbs) are one of the three basic food groups along with fat and protein. One gram of carbohydrates equals 4 calories. Carbs are converted by the body into glucose which is used by the brain and stored within the liver and muscles. Carbs provide fuel to be used by the body as its primary source of energy.