5 Simple Nutrition Hacks You Can Start Doing Today
Focus on practical advice:
There is so much information on exercise and nutrition floating around today it can be overwhelming to even consider what avenue to take for improving your diet. Paleo, ketogenic, gluten free, and calorie counting are just some of the terms that have become popular in the mainstream health industry today. Read any health and fitness magazine and you can be promised 20 different magic foods and 15 different diets that promise you a six pack in a week or less. It’s extremely easy to be misled and discouraged from beginning to pursue a healthier lifestyle. Let me begin by saying if there were magic foods or pills that would get you six-pack shredded in a week, everyone would be taking them. Period.
There is no quick easy way to having the athletic body of your dreams. It takes knowledge of proper nutrition and the discipline to live a healthy lifestyle. It requires you to eat for optimal body function and can be very difficult in the beginning. Nothing worth doing is ever easy though and providing your body with nutrient dense food on a regular basis is hands down the best thing you can do for your health. Diet accounts for up to 85% of the gains you get from exercise (that’s a huge number). Eating healthy foods will help you look younger, feel better, prevent illness, improve metabolic functions, and improve energy levels. Eat healthy and you will have a good life.
Start with slow, small changes
When choosing to pursue a healthier lifestyle, it is of the utmost importance that the changes you make are not forced, but are voluntary on your behalf. When adapting a new diet avoid quitting your previous eating habits cold turkey. Make the transition slow and meaningful so as to not create a negative attachment to the changes. Once you begin to negatively view the new changes to your life, you are slowly losing the battle to self-improvement.
Below are five tips that will help you make a dramatic change to you dietary lifestyle. These “nutrition hacks” are listed in order of importance so when looking to make improvements just slowly work your way down the list.
1. Eat Real Foods
It’s sad that this actually needs to be on the list but it is absolutely a must. Stop eating artificial foods!! Everything that goes into your body needs to be organically sourced and non-processed. It is now common knowledge that processed foods, microwavable foods, and “convenience foods” are terrible for your health. Stop eating them immediately and start cooking your own meals. Cook your own meals for at least 1 week with no exception, engraining the habit of cooking for yourself will make these dietary changes much easier as you now have direct control over what goes into your body. Once you get this step locked down the rest is cake.
2. No refined sugar
Sugar is the number 1 abused substance in this country and it is literally killing you. Stop consuming refined sugars and watch the fat fall off your body. No more soda, store bought drinks, sweets, and putting white sugar in your coffee. Completing steps 1 and 2 will all but prevent diabetes. Just saying….
3. Avoid Grains and Gluten
Simply put, eating grains will make your body keep wanting to produce fat cells, removing grains from the diet will make your body return to its original function and eat fat stores for energy. If having abdominal muscles is a goal then say goodbye to breads, pasta, and rice. I’m not saying you can never eat them again but for the most part yes, cut them out of your diet. Now for all the haters who would like to say that they need carbs for energy: A: your wrong B: eat more fat to replace the calories from the carbs you were eating. Your body will adapt.
- Eat a variety of grass fed / wild caught meats
- Eat a variety of vegetables and greens prepared in different ways. Cooking or eating vegetables raw unlocks various nutrients. Steaming, sautéing, baking, and eating salads are just some ways to add variety to your diet.
- Eat healthy oils such as: MCT, coconut, olive, and fish oil. MCT oil can be added to your morning coffee, almost all cooking can be done with coconut oil or grass fed butter. Salads and steamed vegetables can be dressed with olive oil, and fish oil can be taken with your daily protein shake. Just as eating a variety of veggies supplies you with a complete nutritional profile, eating a variety of oils will give your body the fats its needs for optimal performance.
5. Eliminate dairy
- Eliminate all dairy from your diet. Give it at least 3 weeks. After 3 weeks begin slowly reintroducing raw dairy. Raw cheese might be a good start because the cultures in the cheese will help your body digest it. Whole raw milk or whole raw goats milk would be a good second step. If you don’t see any ill effects then raw dairy is probably good for you.
In conclusion, there is no one right way of eating. We are all different people, with different genetics and different dietary pasts. What may work for one may not work for the other. Regardless of these subtle differences between people this list will provide you will a simple and effective guideline to health.
This Week In S&C: The Snatch
This week we will be covering some of the finer points of the Snatch. I know many people give the Snatch a lot of grief because it’s Hard and it hurts the hands. When performed correctly the snatch feels the same as a properly executed swing. The snatch is still one of the best “bang for your buck” exercises and offers many health benefits to those who practice it regularly. Coach Orion will be spending time teaching the following techniques this week in class:
The 3 stages of the snatch
When to breath
The high pull
advanced shoulder / thoracic mobility drills
Make sure to bring your hand protection!!
Our Strength and Conditioning classes is perfect for people who want to lose weight, get in better shape, or improve their overall physique. And right now we’re offering a special on our Introductory class for only $147 for two months! You’ll learn all the basics of our program at a pace that’s right for you. Schedule your free trial class online or over the phone at (310) 478-5425. Call today!