EXERCISE & NUTRITION: THE HEALTHY BALANCE

A well-designed exercise program is certainly necessary in order to reach your fitness goals, but of equal importance is your nutritional program. Your bodyweight, fitness, performance, energy level and overall health are significantly affected by how you eat. Important factors to consider are what foods you eat, how much you eat, how frequently you eat, when you eat, and water intake.

Following your physical assessment, I will make specific nutritional recommendations to help you establish better eating habits relative to your exercise program and healthy lifestyle.

Here are a few common nutrition mistakes as well as some healthy eating habits. Score yourself on how well you eat at present. Are you aware of the significance of each category?

COMMON NUTRITION MISTAKES

• Skipping Meals OR Infrequent Meals
• Poor Meal Timing (missing breakfast, late evening meals, etc.)
• Total Caloric Intake (too high or too low)
• Inadequate Protein Consumption
• Inappropriate Fat Consumption
• Excessive Carbohydrate Consumption
• Poor Pre-Workout and Post-Workout Nutrition
• Fast Food and “Junk” Food Consumption
• Excessive Alcohol Intake
• Inadequate Water Intake
• Inadequate Fruit and Vegetable Intake*

HEALTHY NUTRITION HABITS

• Eat 4 to 5 smaller meals per day
• Eat a light breakfast to start your metabolism every day
• Avoid eating too late in the evening
• Drink at least 2 liters of water daily
• Reduce starchy, high glycemic carbohydrates
• Avoid tobacco, alcohol, caffeine
• Avoid saturated / hydrogenated fats
• Consume more essential fats: fish oil, flax oil, nuts, seeds, etc.
• Eat some protein in each meal
• Eat after exercise, not right before
• Consume nutrient-dense foods: fruits & vegetables
• Consider natural food supplements (see below)

These are just a few tips to consider as you improve how you eat. Begin by eating small portions more often, drink more water, consume enough protein, control your carbohydrate intake, eat enough fruits and vegetables (*consider a whole food supplement ).

NUTRITIONAL SUPPLEMENTATION

Good nutrition and good health go hand in hand - especially when it comes to the health benefits of eating fresh, raw fruits and vegetables. There are elements in fruits and vegetables that strengthen our immune systems, reduce the risk of degenerative diseases (cancer, heart disease, arthritis), assist with weight control, improve recovery, and contribute to better health in many other ways. It is also very important to consume enough protein as well as essential fatty acids in your diet.

One should attempt to attain these quality nutrients from whole foods, especially fresh, raw fruits and vegetables. Unfortunately, most people do not get enough from the food that they eat, which is why many health professionals highly recommend a natural whole food concentrate called Juice Plus. It's the next best thing to fruits and vegetables... because we don't get nearly enough of the real thing every day.

Contact Josh for more information on nutritional supplementation for health as well as performance enhancement.

WEIGHT MANAGEMENT

Some common causes of weight gain are:

• Poor Food Choices & Overeating. Most people eat too much cooked, processed and nutrient deficient food. This can lead to overeating and weight gain.
  
• Lack of Exercise. As people age, this can lead to a gradual loss of lean muscle tissue and an increase in body fat.
• Stress and lack of quality sleep. An increase in cortisol from unhealthy stress and inadequate rest can cause the body to retain fat as well.

Some effective ways to reduce body fat and keep it off are:

• A well-balanced exercise program.
• Include nutrient-rich foods in your diet, such as fresh raw vegetables, fruits, grains, legumes, nuts and seeds.
• Focus on food choices and small portions, rather than counting calories.

IMPORTANCE OF EXERCISING

Better nutrition is only part of the solution. Exercise is essential for a healthier life. Exercise helps you lose weight by burning fat and increasing muscle tissue. It also improves your: metabolic rate, energy level, digestion, sleep, blood pressure, cholesterol levels, mental alertness, muscle strength, bone density, flexibility, stamina, and self-esteem.

For more information contact Josh Hewett