3) Develop a positive relationship with food and the body – Consider this example. I bring Campy into the vet and put him on the scale. He has gained 5 lbs and in disbelief, out-loud I complain "uggh, how disgusting". The vet, on the other hand, doesn't seem to be concerned as he is telling me how healthy Campy is, how strong his bones are, how he has a good heart beat and that he is really fit and happy. However, I hear nothing of how "healthy" he is because I am obsessed with that number on the scale. So, as a result, I think about how I can get that weight off...quickly. Detox, cleanse, over-exercise, restrict his food.....Should I exercise him obsessively during the day? Should I cut out carbs and his calories? Should I not take him to the doggy park because they other doggies are going to notice his extra wiggle and talk about how bloated he looks? Should I put him on detox for 5 days?
Certainly, I'd never do that (I only give him lots and lots of kisses because he gives me unconditional love every day) but that just sounds like crazy talk, right? But what about you all or someone you know. Do you let a household appliance tell you how your day is going to go? Are you going to let numbers tell you how to eat, how to exercise and how to act for the day....do you let a number run and ruin your day and affect your self worth? Certainly the scale can be a positive thing but for many, it is used irresponsibly.
I want everyone to designate at least 2 rooms of your house (the bedroom and kitchen) where you avoid using words like bad, off-limit, restricted, cheat, fat, skinny, gross.. Stop counting calories, see food for nutritional value and give your body a little credit for what is allows you to do on a daily basis like crossing finishing lines and being productive at work. Every time you look at your body - thank it, don't bash it.
(Campy says he doesn't care how much you weigh.....he has a lot of love to give and doesn't judge people by a number on a scale. I agree.)
4) Welcome change by relying on the power of goal setting – Do you like change? Change can be scary and it can be exciting. One of my favorite quotes is "if it doesn’t challenge you, it doesn’t change you." If you have goals in your life, don’t wait until tomorrow as there is no perfect time to get started. Set 3 short and long term goals, in the areas of lifestyle, exercise and nutrition to keep you motivated and excited to wake up every morning wanting to see what you are capable of achieving by the end of the day. Life doesn't always get easier, you just discover new limits.
To help you reach your fitness, health and body composition goals, consider a plant-strong diet filled with colorful fruits and veggies, alongside lean/low-fat protein, heart-healthy fats and whole grains. It's not about what you do occasionally that matters but what you do regularly.
confuse or associate the daily diet with sport nutrition and thus, many people have no idea how to properly "fuel" workouts when the body is under a tremendous amount of stress. Sport nutrition is there to support the physiological demands of training. When you are running for an hour, your body needs fuel. When you are sitting behind a computer at 3 in the afternoon, your body does not need an energy drink so you can sit for 2 more hours.
When it comes to eating before a workout, your choices should be easy to find, easy to prepare, easy to consume and easy to digest. Yes, you should eat a high fiber diet to keep you satisfied throughout the day and you should monitor your portions and calories to meet your individual needs, and Yes, you should eat protein and whole grains throughout the day. But before a workout your primarily focus is energy dense food– foods that can digest quickly so you can focus on your workout, not on digestion. During a workout – fluids, electrolytes and carbohydrates depending on the intensity and duration of the workout. And immediately after your workout, your body requires quick recovery fuel - generally protein, but often a mix of carbs + protein.
If you are an athlete or fitness enthusiast, focus a bit more about how you are fueling around your workouts so that your body is primed to perform when you want it to perform. As for the rest of the day, nourish it so you can do it all over again tomorrow.
For more info, I have many articles and blogs dedicated to sport nutrition, here is my most comprehensive blog post on sport nutrition. If you need additional help, email me via my website and we can discuss my services to help you move closer to your fitness and health related goals.
When you have a healthy relationship with food, have a positive body image and appreciate food for fuel and for health, your life will change and you will find yourself living a balanced life. Remember, if you don’t take care of your body, your body won’t take care of you. Don’t forget to thank your body on a daily basis.