A "Clean Diet" For Optimum Health And Results
By: Cynthia Oosting
As I mentioned in my previous article, a good nutritional eating
plan is crucial and can be as much a 80% of your overall training
results. You just can't overlook it or neglect it...
When you start an exercise program , you need to adjust and clean
your diet as well! You see, the food you consume, is like the
FUEL you put in your vehicle. Therefore, it's a must to provide
your body with OPTIMUM macronutrients for MAXIMUM results.
What I meant by a "clean diet" was one free of processed, altered
and/or junk food. 'Learning to eat to live rather then to live to
eat' is basically what you should strive to achieve. I understand
that it can be challenging at first to stay away from the pizza
place or donut shop but trust me these changes are necessary in
order to attain the physic you want and the health you deserve!
Now, that doesn't mean you will have to always be on a perfect diet
and never be able to "side track" at a party or while eating out!
Lets be realistic, eating is one of life's pleasure and most people
truly enjoy it! Personally, I find that allowing myself to eat
whatever I want ONE day per week works well! I called it my CHEAT
day. By doing this, I satisfy my cravings, enjoy myself while
eating out or while having company but yet still remain lean and
healthy. Just remember, live, natural, nutrient rich food is what
your daily menu should consist of!
I highly recommend you to eat 5-6 smaller meals per day at 2-3 hrs
intervals. That way, you will keep your metabolism
active (preventing it from becoming sluggish), avoid hunger and tame
cravings. Always remember that these meals should all contain a
portion of protein, carbohydrate and some good fat.
Here is a few of my favorite choices for each of these
macronutrients:
PROTEIN: salmon, tuna (both rich in omega 3 oil), chicken
breast (without skin), lean ground turkey (makes great burger patty),
tofu (great alternative source of protein), egg whites (great
omelets),
If you like red meat, get the leanest cut possible. Also, bars and
protein powders are great substitute and are very handy for busy/on
the road people.
CARBOHYDRATE: ***I choose mine from complex carbohydrates as they
keep you satisfied longer and keep your insulin level more stable
then the simple sugar carb source.
- oatmeal (immune system enhancer, high cholesterol prevention)
- Ezekiel bread (flourless, made with organic sprouted grains, zero gram of
sugar, rich in fiber
- :->>sweet potato/yam
- brown rice
- ***If you wish to consume fruits, do so RIGHT AFTER your workout
and if possible preferably in the morning as well. This is a great
advice specially for those who want to emphasize weight loss (body
fat).
As for vegetables, eat them freely. They are packed with good nutrients yet
low in calories. Try to eat a couple of green
salads (romaine or green leaf) per day, it with help keep you regular
and provide you some vitamins/minerals. I like to eat mine with flax seed
oil mixed with some olive oil. Avocado (high in fat),
carrot (higher in simple sugar) and potato (higher in carbs and
calories) should be consumed in a controlled portion.
FATS: You need to include good fats (essential fatty acid) in your
diet. They are necessary for proper brain function and are a source
of energy utilize by the body(specially when on a low carbohydrate
diet).
They are two kind of essential fatty acid called OMEGA 3 and OMEGA
6. They should always be consume in a proper ratio for optimum
health which is 4:1 (omega 6 to omega 3). Let me list a few:
- flax seed oil (vegetal source of omega 3)
- safflower /canola/soybean oil (omega 6)
- olive oil (rich in monounsaturated oil and also contain omega 6)
- Note that deep cold water fish (like tuna/salmon) are great source
of omega 3 too.
- You can also obtain the benefits of these fats
through supplementation: primrose oil or borage oil for omega 6 and
Dha or flax seed oil capsules for omega 3.
The portions for all these macronutrients depend on your
goals (loosing weight, gaining weight...), physical condition (active
person, ill/sedentary individual...) and gender. You can e-mail
for more personal detail on that.
wouldn't want to conclude this without mentioning the importance
of water! Your body is composed of 70% of it and a great deal of
bodily function are closely affected by it. Drink AT LEAST 8-10
cups of pure water every day. I never go less than a gallon per day
myself. It helps all those nutrients/vitamins/minerals you are taking in
their absorption. Always wait 30 min at least after a meal to drink water as
it can interfere in the proper digestion process.
Cynthia Oosting
tattoo29@hotmail.com
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