10 Quick, but Powerful Nutrition Tips You Need to Follow
I know we’re all looking for the magic bullet to follow when it comes to eating well for health, longevity, and fat loss, so today I’m going to give you 10 powerful tips can incorporate into your daily nutrition.
If you follow these tips the majority of the time you will be well on your way to increased health and a smaller waistline.
Let’s get right into it:
As people age it becomes more difficult to digest food and extract the nutrients needed for proper energy, health, and longevity. The good news is that the closer your food is to its original form (in most cases) the easier it is to digest since cooking tends to destroy many natural enzymes contained within the food.
Tip #2: No More White Stuff
If all you did was cut out all the “white stuff” in your diet (except cauliflower ; ) you’d be WAY ahead of the game. This means going a starch and sugar free diet.
Tip #3: Try Going Gluten Free
After working with thousands of online and studio clients it’s become apparent that many people have a low-level gluten (gliadin) allergy that they don’t even know about. When they cut out gluten based foods they end up feeling so much more clear-headed, energetic, less bloated, and healthy. You can give it a shot by substituting quinoa, millet, or amaranth for your healthy non-gluten carb cravings.
Tip #4: Small Meals
Remember that tip I gave you a little while back on using one cupped hand for your snacks and two cupped hands for your meals? Stick with that natural serving size and you’ll feel lighter and will lose weight naturally, and since you’ll be eating every 3 hours there’s no worrying about starving…
Tip #5: Eating Breakfast
I know many people don’t “feel” like eating in the morning, but I highly recommend it for boosting your metabolism and adding some fuel to your body for the day. It’s been shown that people are more successful losing weight when they have a healthy breakfast and it will help prevent you from over eating later in the day when your blood sugar drops.
Tip #6: Go Easy on Dairy
If you find that dairy is causing a lot of mucus after your drink it or you have allergies (congestion, etc.) it may be time to give dairy a rest. Either way, it’s best to choose more natural forms such as Greek style yogurt, cottage cheese, or a high quality & less pasteurized whey protein.
Tip #7: How Much Meat Do You Need?
Over the years I’ve been decreasing my meat consumption and opting for wild-caught fish the majority of the time. However, I still do eat meat a few times per week since it gives me energy and keeps my body strong. I will say, though, that there is never an occasion where you need to chow down 8oz or more of meat (especially red meat). It’s just far too hard to digest and it’s more toxic than beneficial. Stick with more white meats and opt for 3-6oz per meal… it’s all you really need.
Tip #8: Fruit is Good For You – Sometimes
I’ve written many articles on this topic and it’s quite controversial. Yes, eating fruit has many benefits, but it also contains fructose. This means unless you want to spike your insulin levels it’s best to eat your fruit directly after physical exercise (breakfast may be fine for some people as well).
Tip #9: It’s NOT about Calories or Counting Points
It’s about controlling insulin levels and eating high quality food, which is nutrient-dense in nature. Do you really believe that someone who drank 2,000 calories of Coca-Cola per day would look like another person who consumed 2,000 calories of fresh vegetables, lean protein, healthy fats, and low-glycemic carbs? It think not.
Tip #10: Don’t Diet
If dieting to you means doing something drastic for 3-4 weeks and then just going back to eating how you used to, you need to start with a shift in your mindset first… True health benefits and fat loss can only be maintained through healthy lifestyle change. Begin to look at eating healthier as something positive you’re doing for yourself – not what you’re depriving yourself of.
I hope you enjoyed today’s 10 Powerful Nutrition tips and that you incorporate all of them into your new healthy lifestyle.
Remember, you are what you eat and your body and health reflect that truth!
Stephen Cabral is a world renowned body transformation expert and was voted 2011 “Personal Trainer of the Year.” He is the author of 2 books and has published over 1,200 articles on health, fitness, and nutrition. Stephen and his team train out of their private Boston personal trainer center, Stephen Cabral Studio, and online at StephenCabral.com.