On the way to 2022, there are many nutrition tips to consider. Choosing one of these for each month of the year can enhance your nutrition program, improve your weight management ability, and provide a healthier, happier lifestyle all year round.
As always, please consult your physician before beginning any exercise or nutritional program.
#1 – Start 2022 with a clean slate! Clean out your pantry and fridge, leaving only the essentials. All the special treats of the Christmas season should be left behind in 2021. (This also includes the refrigerator at work!)
#2 – While many people have started cutting back on sugary sodas, there seems to be a surge in sales of sports and energy drinks, some of which contain significant amounts of sugar. Drinking plain, cool water when you exercise for 90 minutes or less is perfectly acceptable in terms of hydration. Severe exercise lasting more than 90 minutes may require electrolyte replacement. However, read the labels carefully to avoid excessive sugar content.
#3 – Avoid denigrating macronutrients. Often customers state that they avoid consuming carbohydrates, to which we reply that complex carbohydrates are one of our three most important macronutrients (i.e. fats, carbohydrates, protein) and one of the six essential nutrients (i.e. fats, carbohydrates, protein, minerals, vitamins and water). These nutrients, once digested, provide the human body with the energy we need to function. Carbohydrates and fats are used as fuel sources and the main function of protein is growth and repair.
#4 – Focus on portions. Measure out a portion, enjoy that portion, and then get on with your day. A good rule of thumb is that the size of your fist or a deck of cards represents a serving of protein, e.g. B. chicken or fish. A golf ball is the size of a serving of nuts.
#5 – Keep fresh fruits and veggies accessible, perhaps in a bowl on the kitchen counter.
#6 – Bring your lunch or dinner to work. Healthy leftovers, salads, and steamed veggies are ideal options for workplace meals.
#7 – Breakfast. Those who eat breakfast tend to maintain their body weight over time and control their blood sugar levels more effectively throughout the day.
#8 – Take the time to enjoy your prepared meal. The time you take to leisurely eat can slow the pace of consumption and allow you to fill up more effectively.
#9 – No alcohol at all or in moderation. Remember that a glass of wine consumed daily, 365 days a year costs ten pounds.
#10 – Consult a nutritionist to design a nutrition program just for you.
#11 – Caveat Emptor! “Let the shopper beware” is a prudent strategy as there are dozens of fake foods and diet programs out there, and people claiming to be nutrition experts who aren’t, waiting for an uninformed consumer. Good rule of thumb: Do your due diligence and confirm that your research is valid, peer-reviewed, and conducted by researchers who don’t have a dog in battle.
#12 – Eat a wide variety of foods to enjoy delicious, healthy foods year-round.
Jackie Wright is the Owner/General Manager of Mountain Life Fitness, LLC based in Granby, Colorado. She can be reached on her website at http://www.mtnlifefitness.com and via email at jackie@mtnlifefitness.com
