GOLDEN RULE to Making healthy Choices
Don't consume C.R.A.P.
C. - Carbonated
R. - Refined
A. - Artificial
P. - Processed
Following this simple guideline when selecting food and drink will lead you to making healthy choices!
Flexible Dieting - A Lifestyle
Flexible dieting is setting a limit of how many grams of fats, carbohydrates, and protein (these are macronutrients-see MACROS below for more) you are allowed to eat each day and then selecting various food and drink choices to fill those macros.
Life is about balance. I aim to live an active and healthy lifestyle, but I also find my balance. I eat at about an 80/20 split. 80% of the time it's clean whole good foods following the Don't Consume C.R.A.P. guidelines. 20% is me enjoying life and staying sane. I stay within my allotted macros (fat, carbs, & protein) each day and make sure to hit my micronutrient (vitamins & minerals) goals as well. I'm not a robot, I'm human. I enjoy those things and we need to take part in the enjoyment of life to stay sane so that it is sustainable, making it a lifestyle. It's not just a crash diet that is 100% clean and then go own a week-long binge when you can't fight the cravings anymore. I used to eat clean 100% of the time, but I'd find myself constantly fighting cravings and not enjoying myself. Then when I couldn't take it anymore I'd let myself have a "cheat meal" that always turned into a binge event because I could not control the cravings and stopping. There was one time where I had three, yes 3, full size packages of double stuffed Oreos in one day. I do not do that anymore, I live the flexible dieting lifestyle where I occasionally enjoy things like Oreos and Skittles in moderation.
Flexible Dieting is NOT about eating whatever you want as long as you don't go over your macros. You need to select foods that are going to fill your micronutrient needs as well. DO NOT just eat donuts, poptarts, fast food and think you are living "healthy" by staying in your macros. Calories are based on the Law of Thermodynamics where if you eat more than your burn, you will gain weight. And same for the reverse, if you eat less than what you burn, you will lose weight. Gaining and losing weight needs to be done in a healthy fashion!
MACROS - What are they?
Have ever hear someone say macros? Have no idea what that means? Well I'm here to give you an insight into what macros are and how you can use them to live a healthy lifestyle!
Macros is short for macronutrients which are proteins, carbohydrates, and fats. Simple as that, macros means protein, carbohydrate, and fat content. These are you general classifications of what is inside of the food and drink that we consume. These macros can be further broken down into smaller subgroups. For example: a carbohydrate can be sugar or fiber, a fat can be saturated or unsaturated. Again these subgroups can be broken down even further, but we'll save that for a different section.
A gram of each macro consists of calories and calories is what your body uses for energy to function and maintain its natural processes. A gram of protein consists of 4 calories. A gram of carbohydrate consists of 4 calories. A gram of fat consists of 9 calories. The consumption of macros adds up calories to account for how much "energy" you are consuming each day. For example 150g of protein is 600 calories, 250g of carbohydrates is 1000 calories, and 50g of fat is 450 calories. This totals 2050 calories. Simply meaning that if you ate 150g protein, 250g carbohydrates, and 50g fat you would consume 2050 calories.
SPORTS NUTRITION SUPPLEMENTation
Let's start off with the definition of "Supplement" from Dictionary.com: "Something added to complete a thing, supply a deficiency, or reinforcer extend a whole."
From this we see that sports nutrition supplements are something we can add to an already dialed in healthy diet and NOT a replacement for a poor eating habit lifestyle. YOU CANNOT OUT-SUPPLEMENT A BAD DIET. You need to establish a sound diet before you should add in sports nutrition supplements. Once you have a consistent and balanced sense of eating for an active and healthy lifestyle, then you may start incorporating supplementation if you so desire. Achieve the maximum potential benefits from diet & exercise first and if you plateau and need additional assistance to further your fitness progress, then sports nutrition supplementation is an avenue that you can take.