When clients ask me to give them a diet or nutritional plan, I first ask for a 2 week diary. I tell them, that I am not at all judging, but I am looking for missing links. With that thought in mind, if you were to give me your two week journal, what would it say about you? Are you a “meal skipper” or a night time gorger? Do you live on sweets, or do you have way to little protein? Do you even know what kind of eater you are?
Most people think they know where their problems lie. But I beg to differ. The missing links are usually in the form of missing meals, and missing protein. Are you aware that almost every study done on adults and diets show that the people that have the most body fat % are the ones that are lacking protein? Besides not enough activity, some of us ARE active enough, the bigger problem is that we are not eating enough of the right things. Too many simple carbs, and too little nutrient dense foods. Simple carbs have a small place in our lives that is ok. That place is immediately following an intense workout. Not a half hour jog on the treadmill, but a really intense strength training session…that’s what I’m talking about. Following a workout like that is exactly when you need simple carbs, and a good dose of protein.
Ok, what about the ones that do not work out? What about the desk job people, and the ones that live a sedentary lifestyle? They still need protein with every meal, and less carbs that are not in the form of veggies that will turn into fat. It is not about the number of calories, but the things that you do that burn the calories that you eat. The typical American diet is to blame. No breakfast, binge on something bad at 2:00, then eat a large, carb loaded diet late at night before bed. Wonder why we are fat? Spread out your meals, and eat protein in all of them…add veggies, fruit and water, = feel great!
If you are a cardio queen (or king) then you need more healthy fats. If you are a strong man, weight lifter type of dude, you need more carbs. If you are somewhere in between? A bit of both, but timed so that your body utilizes them when you need them. Carbs before and after workouts, less during other meals.
Here are some tips to never forget.
1. You need approximately 1 gm of protein per LEAN pound of body weight. If you weigh 180 lbs, and you have 135 lbs of muscle, you need 135 gms. of protein.
2. Eat every 3-4 hours. In each meal, have a form of lean protein.
3. If you are a serious strength trainer, eat about 1 1/2 gms of protein per LEAN pound of bodyweight. You need more protein in your diet to repair the damage you inflict on your body.
4..Trying to lose fat? Skip starchy carbs in your last 2 meals of the day.
5. Hydrate, hydrate, hydrate! Not with energy drinks, just with plain ol water….and lots of it!
6. Get a FREE app on your phone. I like My Fitness Pal, but there are many others. You enter in your food, and it adds up your % of protein, carbs and fats. It even gives a pretty good gauge of exercise totals and calories burned. The best thing about these apps is that they total up your protein. (which is usually deficient) Learn how to eat enough protein and see where you are deficient.
These are the key items to pay attention to and to change in your plan for optimal health. Eat a nutrient dense diet so that you can train hard, live long and ward off disease!
Access my E-Book, Smoothie Recipes for Optimal Health at : www.
In Wellness and Strength,
Dawn