Thank you to everyone who commented on my post, “Self belief and ‘The Experts’” . It is obvious that lots of work needs to be done in the health and fitness industry to keep it real and accessible for everyone. My blog content is hopefully a small start in the right direction.
We’ve worked out that many parts of the diet and fitness industry are promoting unrealistic expectations for both diet and training programs. This has left many women confused and scratching their heads as to whether pursuing a fit and healthy lifestyle is worth it! What do we need to do to start ‘keeping it real’?
Whilst I believe that strong self belief and cultivating self confidence is the cornerstone to living a healthy lifestyle in the long term, often our thinking becomes clearer when we’re beginning to fuel our bodies in the best way. As I alluded to in my last post, there’s a huge umbrella of different nutrition strategies that will keep you happy – the key is to try different things and become your own best experiment.
Therefore, with a mechanical focus on nutrition, these are some of my personal recommendations for a saner approach to eating.
- Eat some protein with most meals. A good whack of protein takes awhile to digest and provides good ‘staying power’ between meals. It can be animal or vegetarian – you choose! If hunger between meals is still an issue or you know it’s going to be awhile between snacks, add some fat to that meal as well. For example, I get quite peckish between lunch and dinner so this week I have tried the combination of a fillet of salmon, some nuts or avo, and some extra virgin olive oil and a mixing bowl sized amount of salad – afternoon ‘blowout’ averted.
- Eat at least three cups of vegetables a day – before you do anything else – I personally try to get 5-6 cups in but don’t stress it if I’m not getting there every day. Vegetables are full of vitamins, minerals and fibre and can be very filling. For example – as well as my salad yesterday, I got creative and gave zucchini spaghetti a try. If you hate eating vegetables, the key is to practice eating them. When I first changed my lifestyle, I used to take a cup of vegetables with me to the gym and choke them down after class. After a few weeks, I started to enjoy them more – now I don’t like every vegetable out there, but I eat them anyway. Now this may sound counterproductive to listening to your own voice but this is where learning to cook and prepare them properly make the biggest difference in the world.
- Don’t stress out about fruit…it’s God’s nectar..really.
- Forget transitioning to a ‘perfect’ plan (whatever that may be), but don’t be afraid to try new things. Back to dear old Facebook, I see posts about making your own nut milk and eating quinoa – which quite frankly is a little intimating if you’re used to Pauls Smarter White. Try things out, but don’t feel inadequate if you don’t enjoy them – that is called ‘personal preference’.
- Be smart with ‘processed foods’. For example, back to the quinoa – tried it and hated it. I’m giving it another go, this time from a packet that has been preflavoured with herbs and spices. I started eating Uncle Toby’s flavoured oat sachets before I worked up the courage to try plain oats. Oven baked chips are better than McDonalds fries …can you see where I’m going?
- Don’t be carb phobic. Yes, theoretically we can live without carbohydrates, but when you’re an active chick, why go through the pain?
- Eat at regular intervals. Most of us seem to like something to eat every three to five hours, but of course there are exceptions to the rule.
- Be sympathetic to your menstrual cycle. Women have a need for increased energy around menstruation time so enjoy an extra snack and stay sane, rather than try and white knuckle your way through it and regret a big PMS fuelled sugar buffet as a result.
- Have a little bit of ‘joy’ food every now and again…sometimes we all get so bent out of shape over being healthy we forget to enjoy a treat every now and again. And if you make these treats ‘every now and again’, you’ll savour every bite when you do indulge
Get a few mechanical issues sorted and I guarantee you’ll be able to think with far greater clarity about your nutrition plan. It’s hard to think positively if you’re spun in a web of guilt, deprivation and body hatred. We want to be able to give our best when we do all the stuff we love -eating well is an integral part of that.
What nutrition strategies work for you? I’d love your input!
{ 24 comments… read them below or add one }
I think working my diet and training around my natural eating tendencies works best for me.
I always crave carbs in the afternoon and tend to overeat at that time so I try to schedule weights session for straight after work (3.30) and then I can carb up afterwards guilt free (also gluten free for me). I’ll just eat less starchy carbs during the day as (don’t seem to get hungry at work).
As for PMS… I will absolutely GORGE myself on sugar the week before so I’ve been looking into ways to counteract that. I was reading that large doses of Magnesium might help. I’ll see how I go…soon!
Cheers
Franks
Yes, I must admit to having the odd afternoon eating explosion – so I try and prepare ahead by having something ready to grab and go
When you solve the PMS issue, please bottle it and sell it for a motza
This is a great list Liz. It covers just about everything I could think to say – I suppose the one other thing being flexibility is key, but you cover that beautifully in your fourth and last points
Thanks Kari
Well said!
Nutrition is so important, and even though now I only compete in local / district competitions you absolutely notice the difference when a) you haven’t had enough sleep and b) haven’t eaten the best. I know for me, I excel on my comp days (twice a week), when I have eaten healthy not just right before but the day previously. It all makes a difference, the times I have had lunch late, or skipped things here or there or just haven’t consumed enough, or even simply been dehydrated or sleep deprived, those are the days I do not perform well on the field or court.
I think it all comes down to balance, food is fuel just like it is for your car, and depending on what you want your body to do, or to get through (whether it be health, menstrual cycle or competition), will allow you to know what you need to do to be at your best. It sometimes is just trial and error where I have found what works for one type of comp (like indoor soccer) doesn’t work for an 90min-2hr Krav Maga class / training session.
I am really enjoying your posts, and I don’t really follow blogs so just glad Ange sent me your way
.
Thanks again!
Hi Chloe,
I’m glad Ange set you – she’s a top girl and loves the evidence based approach, so she is a good one to have in your corner
Yes, I agree – takes time to work out what works best for each sport – I’m still trying to find my feet with nutrition for my longer rides
Hi Liz, another great post! I’m much the same as Frankie, except I like my starchy carbs in the evening. I can deal with less of them the rest of the day. I fill up on protein, fruit, veg and good fats instead, often in liquid form (smoothies, juices, soups) as I’m terrible at drinking water and tend to get dehydrated. Cheers, Charlotte
Hi Charlotte,
Thanks – I forgot about soup – I think soups are definitely a winner in my book. And I often eat starchy carbs at night depending on my mood
Beautifully written. As someone tackling their ineffective eating habits head-on, I am loving your advice. I love my crazy, intense exercise routines and competitions and train extremely hard for them. But it’s so strange that I can easily, and until very recently did, sabotage it all through really poor nutrition. And not, the sort of ‘bad’ eating that the average person would consider as such, instead merely limiting my diet and occasionally buying into the stupid fads. As a very wise person once said to me “I refuse to drink my calories”!!
Your nutrition rules above are so easy. So sensible. So ‘keeping-it-real’. Thanks xx
You’ll get there my sweetheart – just look at all the fantastic changes you’ve made of late
try throwing some chopped sun dried tomatoes and garlic into the quinoa whilst boiling; then at the end toss some feta in. Quite yummy! But yes, if you don’t like it, don’t eat it!
Personally, I’m just trying to find the right balance of whatever MY body needs to be strong, build muscle, and have not too high bodyfat (I like to see my abs-what can I say?!). So far for me I know that means stay away from anything that says low-fat or fat-free, stay away from anything that has trans-fats and has been highly processed. (although I still am using protein powder which is processed protein-but I’m not a perfectionist! and I am a realist and protein powder right after a workout just works…hehehe)
And really, I say eat whatever you want, but if you are complaining about being overweight, unfit, unhealthy or whatever-I think the food you are eating is really the first place to start making changes. It will be a case of trial and error finding what works-but a person really needs to try or stop complaining.
I know that was not what you were talking about…but it’s just something that came to my head and had to be let out. lol
Hey Raechelle, I agree. When it comes to weight loss and body composition, “it’s always the food”. And learning what you can eat that nourishes you for the long term is key
Hey Liz, I’ve been reading your posts. Its so great to find a woman who reminds me of my trainer back home. So I’ll be stalking your blog….hope you don’t mind!
Anyway, my meal plan was the, scratch that, is the hardest thing to do. My trainer (back home) and I found ways to make healthy foods taste good. One simple trick is cinnamon, raw cinnamon if possible. It is a super healthy seasoning and it tastes so good! I hate oats! But cinnamon and fruit make it more bareable! Like you said, it takes time to adjust to the better way of eating and not getting discouraged is such a huge thing to keep in mind.
Thanks for sharing your blog! See you at the next meet up!
Hi Tasha,
Thanks so much, feel free to stalk away – I would have loved to speak more to you at the meet up – shame we were on opposite ends of the table – definitely next time!
x
Bravo Liz! Here’s to sense with a bit of sensibility thrown in too. I love huge salads and massive bowls of veggie soups as I Lo e to feel full. Protein at every meal is such a good habit too. I do have treats, good quality chocolates, no cheap rubbish!! Wine is my downfall but am getting wiser as I age.
Ah yes, chocolate
Life’s just not the same without it!
Well-balanced perspective Liz! I think you’ve just about covered it.
Thank you Kerry!
This is all really good advice Liz. I’m pretty good about most of what you’ve suggested but I could increase my protein intake – especially at lunch. I used to be a bit better about lunch but having to cut cheese out of my diet made me change my go-to lunch of a salad sandwich. A little bit of thought and a little dietary tweaking and I can improve on where I am.
I know that if I just have salad for lunch with no protein, I’m climbing the walls with hunger pangs not long after
Great post. I’m still working on this one… I’m pretty good with protein and now having carbs when I want but seriously not good with fruit or veges!
Deb
It’s just practice Deb – introduce one veggie at a time, you’ll get used to it and pair them with things you really enjoy. Makes such a difference!
Liz I’m so happy to read about enjoying not only lots of fresh vegetables and salad but also FRUIT! I’m so tired of reading the negative spin on these beautifully packed full of nutrition foods! I’m not ashamed to say how much I love them all and enjoy each seasons blossoming selection. If people talk about healthy eating and eating whole natural products, fruit is as important as vegetables, legumes, lean meats and dairy.
Hi Nomiki,
You inspired me for today’s post – I made fruit salad yesterday and it photographed beautifully.
Me too – we would all be poorer without the delectable tastes of fruit from all the seasons
Great riding today!xx