Nutrition And Fitness
Physical and mental benefits of adequate exercise.
- Weight control
- Improved heart functioning
- Boost in muscle, bone, and joint health
- Lower risk of developing most types of cancer
- Better mood, less stress, and higher quality sleep
Cutting out the “bad” nutrients from your diet is important, but you need to make sure you’re also increasing your intake of the “good” nutrients.
In order to get the most out of your diet, you should be intentionally consuming foods that provide your body with the recommended amount of each of these macronutrients.
- Protein. 10-35% of total calories
- Carbohydrates. 45-65% of total calories
- Fats. 20-35% of total calories
Consuming healthy fats like monounsaturated and polyunsaturated fats can provide your body with the energy it needs to power through a long and arduous workout.
Consume healthy amounts of carbohydrates, you’ll have much more energy to work out.
Protein helps repair muscles, bones, and joints after a tough workout.
Your body desperately requires vitamins and minerals to be healthy and function properly.
Consumer colorful plates to get the needed vitamins and minerals daily.
Eat a wide variety of vegetables daily.
Vegetables provide fiber which keeps you fuller longer so eat less.
Colorful vegetables provide key antioxidants that reduce inflammation in the body and reduce the risks of cancer.
Eat a high fiber diet with whole grains, vegetables, and fruit.
STAY MOTIVATED IN YOUR HEALTH REGIMEN: Write down all the benefits you gain from nutrition, exercise, and proper sleep and review your lists often
Eliminate white sugar and foods made from it.
Eliminate junk food, you will be amazed at the changes in your body.
Enjoy eggs, they are low in calories, high in protein, and filling.
Lean protein helps keep you full, feeds your muscle, and does not trigger an insulin response.
Insulin triggers: sugar and simple carbs wreak havoc on your appetite and cause out of control cravings.
Cook for yourself, so you control the ingredients and maintain a healthy diet.
To eat less, eat a vegetable-rich salad with olive oil and vinegar before each meal.
When your body experiences hunger, it triggers the release of hormones like leptin and ghrelin. Both of these hormones are responsible for maintaining your appetite, with ghrelin boosting appetite while leptin reduces it. The amount of sleep you’re getting each night directly affects the release of these hormones. As the amount of sleep, you’re getting on a daily basis decreases, your ghrelin levels will increase so you will experience unhealthy hunger which can lead to weight gain.
- Lowers risk of obesity
- Promotes healthier eating habits
- Controls blood sugar levels
- Stabilizes metabolism
Eat small meals every 3 hours instead of 3 big meals to keep the metabolism going strong.
The best way to maximize your health potential is to be to target sleep, diet, and exercise simultaneously.