People stress so much on counting calories and never eating as much as they should, then turn around and complain they aren't getting the results they desire. People know what to eat, but are afraid to eat enough to fuel their bodies. The problem with 90% of the people I come in contact with through training is that no one knows how to eat for the results they are seeking. They may not be eating "bad" food, but instead are eating something their body doesn't need or can't process properly. Following simple guidelines like the ones you lined out will help anyone in their search for a healthier body. Good job broseph. Lol.
Devon, that's completely true - there are a lot of different strategies out there and finding the right one that works for someone mentally and is in tune with their goals is what we're all about as PT's.
Yeah, usually, if the skin is thicker or you need to peel it to eat it, it has a higher fructose content with a lower amount of antioxidants. Just kind of a rule of thumb. http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/33/Poliquins_Top_10_Carb_Intake_Rules_for_Optimal_Bod.aspx
As one of John's clients, he had me do the above. He sat me down, asked me what my goals were and on a scale of 1 to 10 how bad did I want them. After I gave my answer he started to explain the above. I knew going in that this would not be a magic pill thing and would require a significant amount of effort on my side. Right off the bat, potatoes, bread, pasta, etc were off the menu. But following this over the past 40 days I have seen incredibly results, which are just fueling me to continue. My only saving grace on this has been the 7th day "go nuts" day he has me do. It really has kept me same :-)
The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
Of course, that can increase or decrease depending on how hot it is outside as well as how much exercise you're engaging in. Or if you're sick.
Your standard, healthy diet of fruits, veggies, lean meats, nuts, and seeds is a good place to start - if she's exercising a lot, just eat more of those "good things." Particularly for long duration practices (+30 minutes), one needs to make sure their carb intake is sufficient to meet energy demands.
There are still plenty of gluten-free options out there besides wheat, such as brown rice and oatmeal, are a good way high-quality, high-energy, carbs into the diet without spiking insulin too hard (plus fiber!). Just stay away from the white, "instant" stuff.
Now, pure oatmeal does not contain gluten. However, most oatmeal brands on the market today are not pure — they contain oats that have been cross-contaminated with a tiny bit of wheat, barley and/or rye. Since those grains do have gluten in them, that cross-contamination makes most oatmeal brands unsafe on the gluten-free diet. For example, Quaker Oats states on its website that it cannot guarantee its oatmeal is gluten-free. Just be careful and do the research on the product (sometimes it's just reading the entirety of the package) to make the best decision.
People stress so much on counting calories and never eating as much as they should, then turn around and complain they aren't getting the results they desire. People know what to eat, but are afraid to eat enough to fuel their bodies.
ReplyDeleteThe problem with 90% of the people I come in contact with through training is that no one knows how to eat for the results they are seeking. They may not be eating "bad" food, but instead are eating something their body doesn't need or can't process properly. Following simple guidelines like the ones you lined out will help anyone in their search for a healthier body. Good job broseph. Lol.
Devon, that's completely true - there are a lot of different strategies out there and finding the right one that works for someone mentally and is in tune with their goals is what we're all about as PT's.
DeleteGreat post! But I'm really curious about the thick-skinned fruits.... why do you recommend avoiding them? Higher fructose content or something?
ReplyDeleteYeah, usually, if the skin is thicker or you need to peel it to eat it, it has a higher fructose content with a lower amount of antioxidants. Just kind of a rule of thumb. http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/33/Poliquins_Top_10_Carb_Intake_Rules_for_Optimal_Bod.aspx
DeleteAs one of John's clients, he had me do the above. He sat me down, asked me what my goals were and on a scale of 1 to 10 how bad did I want them. After I gave my answer he started to explain the above. I knew going in that this would not be a magic pill thing and would require a significant amount of effort on my side. Right off the bat, potatoes, bread, pasta, etc were off the menu. But following this over the past 40 days I have seen incredibly results, which are just fueling me to continue. My only saving grace on this has been the 7th day "go nuts" day he has me do. It really has kept me same :-)
ReplyDeleteHow much water should an individual drink per day? There are a lot of differing opinions out there.
ReplyDeleteThe Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
DeleteOf course, that can increase or decrease depending on how hot it is outside as well as how much exercise you're engaging in. Or if you're sick.
Prater,
ReplyDeleteHow would you design a meal plan for a female elite level swimmer with a gluten allergy? Following a proper nutritional plan,
Your standard, healthy diet of fruits, veggies, lean meats, nuts, and seeds is a good place to start - if she's exercising a lot, just eat more of those "good things." Particularly for long duration practices (+30 minutes), one needs to make sure their carb intake is sufficient to meet energy demands.
DeleteThere are still plenty of gluten-free options out there besides wheat, such as brown rice and oatmeal, are a good way high-quality, high-energy, carbs into the diet without spiking insulin too hard (plus fiber!). Just stay away from the white, "instant" stuff.
Now, pure oatmeal does not contain gluten. However, most oatmeal brands on the market today are not pure — they contain oats that have been cross-contaminated with a tiny bit of wheat, barley and/or rye. Since those grains do have gluten in them, that cross-contamination makes most oatmeal brands unsafe on the gluten-free diet. For example, Quaker Oats states on its website that it cannot guarantee its oatmeal is gluten-free. Just be careful and do the research on the product (sometimes it's just reading the entirety of the package) to make the best decision.