Any information on this website does not replace medical advice.  Always consult a physician before starting an exercise plan or changing dietary habits.

Quick Tips

1. Read the ingredients before the calories.  Really look to see what the food is made of.
2. Favorite Light Meal of the Month: Plain Greek Yogurt (fat free) with a few real blueberries.
3. Sometimes you just have to have chocolate…try chocolate agave.  This can be found at Fruitful Yield, Trader Joe’s, and Whole Foods.
4. For vegan recipes and advice try out my friend’s website:

www.greeneyedladies.com

 

Randy’s Nutritional Thoughts

Nutrition is among the most frequently asked questions.  For a majority of Americans, we just do not have healthy eating habits, but yet most of us know what we are doing wrong.  If you were to ask the average person for example, they would tell you that they should not eat out for lunch, but yet they do.  Rather than tell you what not to do or what foods to avoid I will guide you in a more positive direction on concepts to consider when reevaluating a diet to meet your specific goals.

1)    Remember that your diet should match your current goal.  For example, I have students come to me many times saying they want to gain weight and get stronger for football.  If this is your goal than your diet should have a consistent amount of protein being fed to the body throughout the day.  The goal in each meal should be to get in at least 10 – 15 grams of protein in every meal with the total daily intake reaching approximately 1 gram of protein per pound in bodyweight.  So a 150-pound student should take in about 150 grams of protein evenly spaced throughout the day found in leaner meats, dairy products, and (thanks to my wife) the many veggie burger options that are now available.

2)    Eat with your goal in mind.  Some of my students are battling weight issues because of poor eating habits that could alter with a simple change in the order of which you eat your food.  For example, when I was battling my weight issue (at one point I almost had a 40 inch waist, but more on that later) I decided to eat an apple before every meal.  This would trick the body into thinking it was more full than it normally was.  It was also a healthy habit to ensure I got more fruit in my diet.  Conversely, I would tell a student that wants to gain weight to try and eat their protein in the meal first before eating the rest of the meal.  Below, I have listed how simply changing the focus in your diet can lead you to reaching your goal with a higher success rate because as you eat you will naturally get more full.  The focus of the nutrients that each person needs should adhere to the individual’s goal.  Person A would be an example of wanting to add strength and muscle where as person B has a focus of losing body fat and adding cardiovascular endurance.

   Person A                                          Person B

3 eggs low fat cheese                          Half an apple

Turkey bacon or sausage                     3 egg whites or egg substitute with salsa

Oatmeal with frozen blueberries          Toast with fruit preserves

Wheat toast with peanut butter           

 

Person A (top with your choice)         Person B

Steak or ground beef                           Salad

Sweet or Mashed potatoes                  Sweet potato with butter spray

Corn                                                    Green beans with half an avocado

Salad with 1 or 2% milk to drink        Water

 

3)    Have fruits and vegetables readily available so a healthy snack is an easy option.  This means having frozen blueberries on hand to put into a hot bowl of oatmeal instead of brown sugar.  Having fresh carrots or sugar snap peas instead of potato chips for a movie snack can make your diet more successful and add the nutrients needed for proper maintenance of the body.  When done correctly this can also eliminate the need for a multi-vitamin because proper nutrition is met through the whole foods instead.  

4)    Have at least 3 options lean protein sources available in refrigerator at all times.  I tell my students that I do not function well with an empty stomach so healthy protein that can be fixed quickly is a must if you want energy for your next good work out.  My top 6 lean protein foods that are usually found in or near the Spaulding  fridge are as follows: Lean grilled meat, veggie patties, low fat cottage cheese, Greek yogurt or kefir, natural turkey cold cuts, and a quality protein powder such as whey and soy or milk protein isolate.

5)    Have lunch prepared and put some love into what you make.  It is hard to find healthy lunch when you go out, so I have given up and turned to the brown bag.  Maybe you have found a place that works for you, but if you have then you probably won’t need this section anyway.  I want to eat as healthy and as enjoyable as possible for at least half the day.  I figure the average person never meets this goal and I have made it a personal goal to do more than what the average person does!  For example, my wife just prepared a turkey sandwich with avocado, turkey bacon, low fat cheese and honey mustard.  My point is that with healthy planning in mind and the proper preparation your lunch can be healthy and nutrient filled.  To increase the enjoyment of your healthy meal you should like what is prepared.

6)    Never be overly hungry.  Bad diet decisions are made when the body is in a starvation mode because we “skipped” breakfast or were “to busy” for lunch.  If we discipline ourselves to 4 – 6 smaller meals as opposed to 2-3 bigger meals you will find a greater success rate in whatever your functional fitness goal is.

One final note

I will admit that my wife is the person in my family that is able to plan and consistently make a variety of meals easy, nutritious, and taste great.  If your current plan does not taste first-class it will not work for the long run.  Consider what you truly enjoy eating that is healthy and add it to a weekly menu.  With the proper scheduling you too can meet your functional fitness goals because you will have the proper fuel for the body to run efficiently.