Saturday, October 13, 2007

Heatlhy Eating

One of the top "go-to" nutritionists in my field is Dr. John Berardi. Having blogged about him in the past (, Dr. Berardi continues to be someone I know I can turn to for the most realiable nutrition information available. One term he uses when setting up a sound nutrition program is "The 7 Habits of Highly Effective Nutritional Programs." They are as follows:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).

Simply following the above should produce HUGE improvements in your body composition, self-image, and performance in the gym. Instead of attempting to master all of them, simply try a couple at a time and let me know how you do.

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