Top Strategies for Eating Healthy

Strategies for eating healthier


Source is here

*** Focus on low-glycemic foods***

1. Eat breakfast
2. Eat the bulk of your carbohydrates at breakfast and lunch
3. Take those vitamins with a glass of cranberry juice
4. Take a multivitamin daily - and be sure it has have 800 units of vitamin D; add in 1 gram of fish oil as a capsule and also magnesium supplements
5. Eliminate as much as reasonable all white flour, white rice, and potatoes - use brown rice and whole grain breads.
6. Eat a cooked whole grain cereal or steel rolled oats when possible for breakfast (cold cereals are not comparable, even granolas).
7. Use only low fat milk
8. Peanut butter on a piece of 100% whole grain toast is a quick breakfast
9. A couple of cups of coffee a day can be a good thing - even three or four (there are studies that show the benefits of coffee - but do not consume in large amounts)
10. A snack during the day might be a handful of almonds (raw or at least not roasted in transfats)
11. Use olive oil whenever feasible (canola is second)
12. The more vegetables the better.
13. Sweets only for special occasions - grab the dark chocolate if you have it handy
14. Have fish as often as possible (see below)
15. Blue cheese and other aged cheeses are better than processed cheeses
16. Fat Calories are not necessarily bad - even if you want to loose weight - and may be better than an equivalent number of CHO calories

Six Tips for Better Health and Performance

I thought this this would be a pertinent topic to write a post on as most people are either striving to achieve healthier lifestyles or striving to achieve optimal performance in their sporting pursuits.

I have put together some tips which I believe that will help you kick-start your healthier lifestyle. You may already know a few of these tips, but hopefully there will be one or two that you can come away with.

• Eat a well-balanced low-glycemic diet. The key here is to eat foods that do not spike your blood-sugar levels. White bread, for example, actually spikes your sugar-level faster than a spoonful of white sugar! You can check here for the low-glycemic information and tips provided by USANA.
• For non-athletes - Exercise regularly, at least three times a week and 30 mins each time
• Athletes - Follow a well-structured training program that incorporates adequate recovery sessions and rest days. If you currently do not have a structured training program or need motivation to follow-one, you can check out Training Peaks or contact me directly and I can help with some specific tips.
• Introduce Multivitamins to your diet - expecially the intake of vitamin D. See the What's Up Usana site for important info on the Vitamin D in-take.  Also consider taking Grapeseed extract (Proflavonal 90), fish-oils (Biomega 3) and extra Active Calcium if you are looking to achieve optimal health and performance. The USANA Essentials is the recommended Multivitamin brand and the information about their content can be found here. 
• Drink at least 2-3 litres of water daily
• Lastly, not least important, is SLEEP. It is extremely important that you are getting adequate sleep in each night. A minimum eight hours per day. Sleep enhances your recovery. Check this interesting online article about sleep as the "Best Budgeting You Can Do".  Pure Rest is a new dietary supplement that was launched by USANA recently and it contains 2.0mg of Melatonin which is a key in helping to provide restorative sleep. For detailed information on Pure Rest click here

The above six tips I provided, are by no means exhaustive but they do cover the basics of achieving your desired healthy lifestyle and performance in sport. You are welcome to leave some comments regarding your own view-points.