You are staying faithful to your commitment to an active and healthy life in your fifties and beyond. It takes work and discipline, but too often, it is more fun to choose an activity and pay less attention to the foods you are consuming since you have “earned it”.
Studies have shown that what we eat and how much of it will have a more direct effect to weight loss than exercise alone. Human nature tends to give more thought and energy to one healthy habit over another. We are not suggesting that people should diet only and forget your workouts or exercise plan. Just make sure you don’t buy into thinking that one is more important than the other.
What should your balanced nutritional approach include for food choices when you are exercising and staying faithful to your fitness plan? There is no one particular diet for workouts, but when you remember the Pilates approach to mind and body balance, that will help you choose the foods that result in feeling better and more balanced. Strike balance with the major food groups and learn to listen to your body, it will make it clear what it needs.
Have you been counting calories and restricting yourself? Instead, look around at all the healthy choices available to you. Nutritionist Lily Nichols, has written an information-packed post discussing the negative calorie track and how to get off of it with 11 tips to a healthier approach to food and nutrition. It is about finding balance nutritionally when you listen to your body and pay attention to the flavors of the foods you eat. Take time to educate yourself on healthier choices and also allow for indulgence in your favorite delights so you are not in depriving yourself all the time.
Here is guide for some great options that support your commitment to a fit and healthy lifestyle and nutritional balance.
- Oatmeal: Start your day with this power-packed slow release gold mine and you will burn more fat since slow release carbohydrates don’t spike your blood sugar
- Almonds: A 2-ounce serving of almonds requires chewing and leaves you feeling satisfied. Chewing more causes a greater fat release from the almonds, triggering the hormones that curb hunger.
- Apples: With only 95 calories, this gem is packed with fiber and phytonutrients to regulate your blood sugar as well as having a positive impact on digestive bacteria.
- Soup: People who start a meal with vegetable soup tend to keep the rest of the meal in balance in regards to caloric intake, nutrients, and fiber.
- Mushrooms: These guys served as an entrée leave you feeling just as satisfied as if you had beef, but are packed with important nutrients such as niacin, selenium, vitamin D, riboflavin, and potassium.
- Hot Chile Peppers: consuming one of these 30 minutes before a meal leaves people less hungry and cutting down on unnecessary intake.
- Eggs: not only high in protein, but eggs leave you feeling fuller longer and support muscle gain
You certainly will not maintain balance if you run out of energy in mid-workout, so plan to have a small meal or snack of complex carbohydrates and lean protein. There are also some great recipes out there for healthy pre-workout protein shakes. It is best to begin your workout with glycogen-rich muscle and a stable blood sugar. Make sure to start with filtered water for your liquid:
- 1-2 Tablespoons of omega-3 sport oil such as chia, flax, or fish
- 1-2 servings of whey, hemps or soy protein isolate
- ½ to 1 cup of low glycemic, organic fresh fruit
At the end of the day, opt for approach that emphasizes the great choices you have for flavorful and healthy options instead of one that focuses on restrictions. This results in a balanced approach supporting your commitment to a healthy lifestyle. Please share with us tips and tricks that you have adopted to improve your nutritional approach.