chicken breast, turkey, orange roughy, salmon, tuna, top round/sirloin steak, lean ground beef, egg whites, low fat cottage cheese

THE ENERGY NUTRIENT: C A R B O H Y D R A T E S

The supermarket shelves are filled with tons of “low carb” items and every new fad diet screams to ‘cut the carbs, pass those potatoes and resist the rice!!  Low carbohydrate diets will ultimately affect your stamina and endurance, so they are in fact necessary since they are the body’s main source of fuel. Carbohydrates fuel the body by providing our muscles with glycogen, while working out, and helps us to optimize our athletic performance. Carbohydrates should be from minimally processed sources like eating true whole wheat bread versus white bread or even enriched bread (read labels carefully – sometimes the brown packaging or the name “health/12- grain” bread can be deceiving).

Carbohydrates should make up about 55-60% of your total caloric intake, depending on your activity level.  Here is a list of food sources of carbohydrates to help you:

baked potatoe, sweet potatoe, brown rice, wild rice, squash, pumpkin, oatmeal (whole oats), whole wheat bread/tortilla

THE ESSENTIAL NUTRIENT: F A T

Fats are an important and necessary nutrient for everyone. That is, some fats – you see, there are those that are saturated and are not good for your cholesterol levels, potentially causing clogged arteries. The fats that are considered good for your body are unsaturated fats. These can actually help protect against heart disease by reducing cholesterol and providing the body with extra energy. Basic rule here, if it is a solid at room temperature, it is usually saturated (bad) ; if it is a liquid at room temperature it is unsaturated (good).  Of course, here is a list to help you with some of the good fats you should include in your diet:

safflower oil, olive oil, flax seed oil, sesame oil, fish body oils (EFAs=essential fatty acids)

THE HYDRATION NUTRIENT: W A T E R

Drinking water during exercise is necessary to sustain performance and to avoid injury. What to drink and how often to drink it really depends on the duration and type of workout you are doing. There are some activities like long distance running which may require more than water (sports drinks help to also replenish lost electrolytes). A general hydration rule is to drink one 8oz glass of water for every 15-20 minutes of exercise. 

Now that you are armed with your food basics, you can incorporate this into your existing regimen to achieve a healthier lifestyle.  Below are some other quick tips to follow to make this transition more easily:

• Eat smaller meals more frequently throughout the day to feed your metabolism and raise it naturally, so you are able to burn calories at a more efficient rate
• Prepare foods in advance so when you are “starving hungry”, you are less likely to eat junk
• Season meats/fish the night before so that they are tastier when cooked
• Don’t deprive yourself; if you crave chocolate chip cookies, have one or you’ll end up eating an entire bag tomorrow!
• Chew slowly and serve small portions at a time so you stop eating when you are full
• Do not skip meals – this sets you up for overeating
• Keep a diet journal so you can stay on top of your new lifestyle change

Train Hard…Train Natural…Love your Body!

Karen Lisa Borders is a drug-free natural athlete and the 2004 International Fitness Model Champion where she outclassed over 225 competitors to take the most prestigious title in Fitness Modelling. 

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