Principles for A-Game Nutrition

In my book, It's Time to Bring Your A Game, I have a chapter that provides advice for helping people achieve their healthiest body size and shape through a highly successful nutrition and fitness plan. "Nutrition" is the key word, as "diets" refer to short-term changes in your eating that usually crumble in the face of lifetime habits. Nutrition, on the other hand, teaches you how to eat for life.

The A-Game Nutrition and Fitness Plan features a 30-Day Challenge. This challenge outlines 12 nutrition principles which will help you embrace long-term weight loss results that are healthy, sustainable, and permanent. Here are the nutrition principles that are a part of this 30-Day Challenge:

  • Weekly planning, shopping and early food preparation is necessary for consistent success-oriented nutrition behavior. Take your food with you to work or social engagements.

  • Drink at least one gallon of water a day to prevent dehydration, improve ability to concentrate, and help flush fat stores and skin.

  • Each main meal should contain a protein and fibrous vegetable selection.

  • Eat lean protein sources to increase your metabolic rate and to prevent muscle loss.

  • Eat lots of fibrous vegetables to improve digestion.

  • Sparingly eat the starch carbohydrates chosen for this nutrition plan. Although starch carbohydrates provide energy, most people severely overeat them, or eat processed forms that contain no value--for example, french fries, pasta, macaroni and cheese, bread, bagels, cakes, and other desserts. Rely on carbohydrates such as oatmeal, lentils, brown rice, yams, and red potatoes. However, keep each serving to the size of a tennis ball.

  • Consider the following foods as reward items, which can be eaten once a day, but only one small serving--cakes, pies, pastries, pastas, and breads (including muffins, bagels, wraps, and tortillas).

  • Spread food intake over 3 to 5 small meals per day. Distributing your food throughout the day will improve nutrient absorption, enhance energy production and decrease fat storing.

  • Make smart snack choices and control the portion size. Eat healthy snacks such as vegetables, air-popped popcorn (no butter), unsalted nuts, sugar-free yogurt, lean meat or fish.

  • Always remember that fat-free does not mean calorie-free or sugar-free. Most fat-free products are high in sugar--avoid eating them!

  • If making or ordering a sandwich, have it wrapped in lettuce, instead of bread.

  • Eliminate fried and broasted foods. This still leaves plenty preparation options such as grilling, baking, and broiling. The key is to use spices and sauces to prevent bland tasting meals.

So are you ready to transform your life--and your body--in a sustainable, manageable, and motivating way? Implement these nutrition principles and you'll see a significant change in your health. If you want to go further, pick up my book and learn more about the 30-Day A-Game Challenge. Once you see your dramatic weight loss and body toning results, you will make this nutrition and fitness plan a way of life!


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