My winter jacket made its first appearance last week. Yea, not ready for that. But, then again, I never am. Even though you'll be covered up and hiding beneath layers of wool and flannel (assuming you're not living in the tropics) feeling fit and sexy through the next couple seasons will only do you're body good. Here are my Top 10 suggestions for keeping you on course and feeling great:
1. Come back to earth
Try to choose the least processed forms of food—fruits, vegetables, whole grains, and high-fiber carbohydrates.
2. Eat a rainbow, often
Eat colourful vegetables with each meal. Choose a wide variety of deep greens and oranges for for the biggest benefit. Berries are the best bets for fruits, even through winter.
3. Choose lean protein—the fewer legs the better
Include a lean protein source with each meal and snack. Choose protein that has fewer legs more often! For example, fish and vegetables sources=0 legs, chicken and turkey=2 legs, and beef and pork=four legs. Wild, free range game are great choices- rich in Omega-3 fatty acids.
4. Pick fats that give you something back
Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.
5. Eat breakfast every day.
Start your day out right. Break your fast with something small and light if you're not a breakfast kinda person. Fruit and full fat Greek yogurt are are great combo. Boiled eggs. Avocado. Banana and almond butter. Please, no energy bars...full of sugar typically.
6. Remember three for three
Aim for all three nutrients (whole carbs, lean protein, and healthy fat) every 3 hours...or 4 if you stretch it.
Eat smaller portions more often, spread evenly across the day. You should eat five to six times a day (meals + snacks.)
7. Stay hydrated
Dehydration means decreased performance at work and at play (0.5–1.0 fluid ounces [fl oz]×body weight=fl oz of water/day). Start drinking fluids early and often if you're exercising. If not, aim for you're urine to be light hay coloured. The darker your urine, the more dehydrated you are.
8. Do not waste your workout
Have a preworkout snack or shooter (10-15 grams carbohydrate). During the workout or game, make sure to have water and a sports drink if more than an hours of continuous movement. After the workout or match (within 30 minutes or so), have a carbohydrate/protein recovery snack... hummus/whole grain crackers, nut butters and an apple. If you've worked up a serious appetite- go for a healthful, well balanced meal.
9. Supplement wisely
Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil (mercury free obviously) into your daily routine. Probiotic? Perhaps...most likely. Create a smart plan that supports your personal goals and overall health.
The body recovers and repairs best when at rest! Aim for 8 hours of sleep, if you can. Nap when you can...especially if you're a new mom struggling to get more than 3 hours of uninterupted sleep! Lack of sleep can wreak havoc on you mental and physical wellbeing.
The 80/20 rule
Each meal and snack is an opportunity to nurish your body optimally. Choose foods that are best for you 80% of the time and incorporate some of those foods that are maybe not the best, but may maybe your favorite, 20% of the time!