7. Nutrition

For most people this seems to be the most confusing topic, and there is plenty of misinformation out there. Shockingly, some of it comes from companies trying to sell you something. I know that is hard to believe, so just take a moment, collect yourself and read on.

How the body breaks down and uses the nutrients in food is science, but eating properly isn’t. Here is some basic  nutritional advice:

Very simply, base your diet on garden vegetables, especially greens, lean meats, quality fats (fish, olive oil) nuts and seeds, limited quantities of starch and sugar. That’s pretty easy.  Food is perishable. If it doesn’t go bad, you should be concerned. If the label of ingredients reminds you of a first year University science course, you should be concerned. The stuff with long shelf life is all suspect, and usually contains chemicals and mega doses of salt to keep it from going bad.

Take the time to plan what you are going to eat for the week (meal plan) and purchase the ingredients in advance. If you have a plan and everything is on hand, then the chances are that you will make smart choices. Cooking for yourself, puts you in control of what you eat,  not a large for profit corporation.

We all get lazy from time to time, or have cravings. If you slip up, don’t feel bad, it happens. The key is to try and eat properly most the time, so that when you do succumb to the beer & nacho craving, you have already been pretty good for most of the week (because you are following that meal plan you made up for the week, hint hint!).

Your daily intake should be a mixture of proteins, carbohydrates and fats.  What percentage of each you choose to ingest will vary for everyone. Like exercise, it will vary for each individual. Experiment and record the results (workout performance, energy levels, sleep etc).  There is no correct percentage for each person so you need to decide what works for you. We will break this topic down further in the future. Proper diet, when combined with regular daily exercise, will provide you with sufficient energy and allow you to maintain a healthy weight.

Please note that when using the term “diet” I am speaking of what you eat, not the restrictive fad diet that most people think of.  Diets may work short term, but are rarely a long term sustainable and healthy choice. Can you imagine sticking to a diet for 20 years? It just seems like something that you are destined to slip up and fail with. Why not just learn a little bit about nutrition and the role it plays in your life and setting a goal for you and your family to eat better most of the time?

Daily food intake (calories) is GREATER than energy expended (exercise) = WEIGHT GAIN

Daily food intake (calories) is LESS than energy expended (exercise) = WEIGHT LOSS

Daily food intake (calories) is EQUAL to energy expended (exercise) = BALANCED STATE

I cannot stress the importance of eating well. Eating the proper foods, at the proper times, will help you burn calories more efficiently.  When we are hungry we can make poor choices. Eat many small and nutritious meals throughout the day. The quality of the foods you choose is also important – real food versus fast food for example. The closer you can get to preparing your meals from scratch the more control you have over what you are eating.

From my experience, planning goes a long way to help you make good food choices.  If you have the right foods on hand you are more than likely to eat well.  Again, remember that food is your fuel and meant to be enjoyed. Meals with family and friends are supposed to be a pleasant experience, not a time to worry and count calories. Good choices help in this regard.  Like regular exercise, consistency with eating habits is a key component to making healthy eating a regular everyday habit.

Here are some external resources that you may find educational. Bottom line, do your own research and make informed decisions about what you put inside your body.

Mark’s Daily Apple - advocates a form of paleo eating, but some very good information,  recipes and links

Rob Wolff  - known as “paleo” diet expert

BBC “ape diet”   with link to Veoh clip of program - a bit simplistic and time limited in its scope, but it does make you think about the power of what we eat to alter our cholesterol

Jamie Oliver British school system program - you tube link to episode 1 of program.  Again, a bit of an eye opener about how little people (even those we trust our children with) know about the food we eat

All about sugar (short version)

Sugar the bitter truth (long original version)

Mediterranean Food  - traditional foods of Mediterranean region that make up this well known diet