1. Small meals spread throughout the day. Meals should be around 400-500 calories each.
2. Cut down sodium and increase potassium to reduce high blood pressure/water retention. Wash out any canned food. This eliminates excess sugar and sodium.
3. Drink at least 3-4L of water spread throughout day Drink a cup of water (250ml) for every 15 minutes of high intensity exercise. Try to drink more bottled water and filtered water to reduce your intake of fluoride, mercury, and other heavy metals.
4. Read food labels – cut down (DO NOT eliminate) saturated fats (not all saturated fats are bad, coconut oil is a good example of a heathly saturated fat that does not negatively affect the vascular system), simple sugars, gluten, and starch.
5. Each meal should provide a balance of complex carbohydrates, protein (from whole protein sources; eggs, whey, hemp), and healthy fats (eg. from flax, fish oil, avocado).
6. Eat more fruits and vegetables (especially dark green vegetables, and high fiber fruits). Cut down juices, eat the fruit instead. The fruit will have more fiber, vitamins and minerals than processed juice.
7. Eat more skinless, lean meat– chicken, turkey, tuna.
8. Limit or eliminate “filler” foods – rice, pasta, potatoes, bread.
9. Have a meal with at least 20 grams of protein within 30min following exercise.
10. Cut down on simple sugars (glucose, fructose), and starch. Starch becomes a simple sugar through digestion. Be cautious with artificial sweeteners.
Fit Living in Toronto
If you find it difficult and time consuming to make tasty and healthy meals,my close friend and Kinesiology grad, Robynne Flint (Fit Living in Toronto), operates a business offering; meal planning and consultation, grocery stores tours, personal shopping, cooking instruction, chef services, lifestyle, consultation, and recipe rennovation. Robynne has an inspired, refreshing approach to food, that is quick, nutritious, and compliments your fitness goals. "I can teach you how to rediscover nutrition from the perspective of fast, clean "gourmet".
