- Be conscious of any and all beverage and food choices.
- Eliminate all sugars and grains: if you don't, your body will depend on sugar as its primary source of fuel. IF you keep sugars and/or grains in your diet, your body becomes more resistant to burning fat, you will continue to experience cravings, and many other issues.
- Only cook with extra-virgin olive oil (organic preferred), sesame oil, coconut oil, or raw butter from a local farm.
- Do not use table salt! Use Celtic or Himalayan salt (found in health food stores).
- No fast foods!
- Shop in farmer markets!
- Supplement with Omega-3 oils: fish oil is preferable to flax seed.
- If you take a multi-vitamin, try to find one that includes: iodine, magnesium, zinc, selenium, manganese, chromium, boron, and vanadium. Avoid: colloidal minerals.
- Be and remain physically active: find something that you enjoy and do it! Weight training, kettlebells work, and other anaerobic challenges benefit the body far more than aerobics for weight loss and cardiopulmonary health.
- Do research: read, ask questions, and formulate your own opinions.
- Sleep better: try to sleep a minimum of 7 to 8 hours of sleep every night. Sleep deprivation (less than six hours a night) can lead to insulin resistance and hormonal imbalances. Avoid carbohydrates before bed time, eliminating high carb diets (see 2nd bullet point) will also assist in balancing insulin at nighttime as well -which will lead to a better nights rest.
- Stay hydrated: take half of your body weight and drink that many ounces (at a minimum) in one day.
- Reduce stress: take hot showers/bath, cilantro extract, stay hydrated, avoid sugars and grains, exercise regularly, meditation, attitude and body awareness, and the practice of positive emotional states,
- Ask for help: there are many people out there just like you and looking for answers too, ASK!
Week #2: I NEED HELP...
As we approach the middle of week two, of our Performance Nutrition Challenge, here are a couple of tips to keep you on the right path:
REMEMBER: the most important thing in this challenge, and LIFE for that matter, is to be consistent! Be consistent, stay motivated, and never give up!