6 Rules to Nutrition

BASIC NUTRITION RULES EVERYONE SHOULD KNOW

1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit.

2. Have carbohydrates in the morning (oats, whole wheat, etc) and after exercise, have a complete protein - follow up with a mix of protein, vegetable/fruit, and complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.

3. Take greens plus/V8 as a vegetable supplement if you can't prepare vegetables during the day. Or eat a rebar from the nutrition store - they are equivalent to 2-3 cups of veggies and fruit.

4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily, like Omega-3 fish oil.

5. Keep hydrated - lots of water! You can have dark teas, coffee and red wine (one glass) in moderation. It has been found that Caffeine prior to and after a high intensity workout can act as a pain inhibitor (especially true for women) however, I would opt for after class or a few hours prior to, along with a balanced protein/carb meal. Personally, having caffeine to soon before a workout, can upset my tummy.

6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work.