Wellness Tips

In this day and age of “diets”, obesity, and extreme health consciousness many remain aloof to the realities about obtaining good health and wellness. For most, the big question is: What matters most, diet or exercise? In my opinion neither one can be negated. Obtaining good health and wellness is all about LIFESTYLE change. And this concept of lifestyle change is what people either don’t understand or don’t really want to accept.  Either way if one truly wants to become healthier this is a concept one must be able to fully grasp and accept!

I will start my discussion about nutrition with a few pointers for you to take heed of.

  • It’s mainly the QUALITY not the quantity that counts most when it comes to choosing food!
    1.  There’s no need to count calories. 
    2. The foods you choose will do the counting for you if you choose healthy options, you’ll latently reduce your calorie intake! 
    3.  Stray away from foods with added sugar, excess fat, excess sodium, and those that are highly processed.
    4.  Choose leaner protein options like chicken, turkey, fish, and low fat dairy products. (eggs are also a good source)
  • Don’t get caught up in fads!
    1. The low carb, or high protein “diets” won’t help you maintain weightloss in the long run. 
    2. You need all the macro-nutrients as part of your diet: Carbohydrates, Protein, and Fat.
    3.  The amount of each nutrient varies depending on an individuals activity level, and goals for fitness.
    4.  On average the daily diet should be composed of 40-60% carbs, 15-30% protein, and 5-15%fat.
    5.  When people talk about staying away from carbs, they mean highly processed carbs like white bread,  baked goods, snack foods like crackers and pretzles,  bagels, pasta, etc….These items are made from white flour, which doesn’t have the same nutritional value as whole wheat flour.  (but white rice and most pastas are very low in fat and have high amounts of essential nutrients.) WHOLE WHEAT, and WHOLE GRAIN options are still better.
  • One needs to EAT, EAT, EAT, to slim down and maintain a healthy body composition!
    1. Don’t starve yourself. 
    2. It takes energy to digest food, so if you don’t eat often enough you’ll slow down your metabolism, and burn less calories throughout the day. A slower metabolism means a higher propensity to gain weight and a harder time losing weight!
    3. Aim for 4-6 small meals evenly spaced throughout the day, but really watch your portion sizes!
  •  Make Water your best friend! 
    1. 2/3 of the human body is made up a water, so proper hydration is important for maintaining bodily functions
    2. Water can help you lose weight. Drinking plenty of water will keep you satieted longer preventing excess hunger. It also may aid weight loss by flushing toxins and waste products out of your body.
    3. Water can keep you looking young and fresh. It helps you replenish your skin moisture and increase elasticity. 
    4. Some risk of dehydration:
      • Tiredness
      • Migraine
      • Constipation
      • Muscle cramps
      • Irregular blood pressure
      • Kidney problems
      • Dry skin
      • 20% dehydrated – Risk of death

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