And the Trainer Sez
On Clean Eating
Q: How come I am exercising more, but haven’t lost weight? I’ve been running the beach path for 3 miles twice each week, doing kickboxing and lifting weights once per week. I can admit I need to change my diet, but what do I eat? — Bob, age 45
A: Congratulations on increasing your exercise levels. I also want to commend you for being aware that your nutrition habits need to change. Weight loss is actually about 85 to 90 percent nutrition and 10 to 15 percent exercise.
Clean eating is the healthiest means to fuel your body. Clean eating is going back to the real food that is fresh from the source. Think of meals as having five ingredients or less. (Example: breakfast of nonfat plain Greek yogurt, handful of almonds (12), a half-cup of berries and cinnamon.)
Follow these guidelines, and you will see changes in your waistline within two weeks.
1. Eat breakfast daily. Start off your day with a healthy meal combining protein and fat, which satiate you and rev your metabolism.
2. No eating after 8 p.m. The food choices you eat when you are tired tend to be convenient, but not healthy.
3. Limit alcoholic beverages to one to two times per week and one to two servings per time. Look at your calendar and plan social events accordingly.
4. Eat two servings of vegetables at each dinner, plus your protein and a small complex carbohydrate. Don’t eliminate carbs — choose whole grain such as whole wheat, quinoa or couscous.
5. About caffeine: For every cup of coffee, tea or soda, you need to drink 8 ounces of water. Limit caffeine to one serving per day and try to eliminate soda.
6. Drink 70 to 80 ounces of water each day.
7. Sit down for every meal. When sitting down at a table, you eat less and you taste your food.
Think of food as fuel. Would you give your loved one a donut for breakfast? No! Just like you shouldn’t be in a rush and eat a sugary scone on the way to work. You count, so taking the time to nourish yourself properly is key.
For additional information, food logs and guidelines, contact Erin Kreitz Shirey, firstname.lastname@example.org.