Issue 21 • February 2014Recipes

Avoid Nutrition Fads

To some people, just the word “nutrition” can sound incredibly complex, even scary at times. This is no surprise, as each year there seems to be an onslaught of coverage surrounding the latest fad diets and ‘healthy’ information. But when you break it down into how our bodies use nutrients, it is actually pretty simple.

Macronutrients (carbs, protein and fat) are the key nutrients for both fueling and sculpting our bodies. But it can be easy. Each day, aim to consume about 1g of lean, quality protein per 1 lb of body weight; keep “healthy” fats to a minimum; limit sodium intake and alcohol; consume only natural whole grains (no white, refined carbs/sugars); ditch sodas, artificial sweeteners, processed meats, pre-packaged and fried foods. The right balance of macronutrients will have a dramatic effect on how your body responds to exercise, weight loss/toning, and activities of daily life.

Micronutrients (vitamins and minerals) are the necessary components for the healthy function of our body’s systems. They are the detoxifying essentials that help to cleanse our organs of unwanted toxins and other impurities. Certain combinations of foods are not only exciting for your taste buds, but can also create different absorption properties. Stick with locally grown, seasonal items for the best results and most diversity.

Balancing these 2 types of nutrients will ignite your metabolism and speed up your results (whether trying to lose weight, gain energy, or just further encourage the development of lean muscle mass and functionality).

To meet your nutrition needs daily, here are a few of my key tips for success:

Track your food/drink intake everyday. It will create awareness on what you consume each day and show you what you may be lacking or overeating.
Get organized. Plan out what your day of balanced meals will consist of, and do not skip meals.

Prepare in advance. Grocery shop, wash/prep salad greens for the week, and have your lean protein sources readily available.
Stick to your smart plan. Don’t let others sabotage or influence your healthy decisions. Be strong-willed and mindful when it’s time to eat.
Embrace variety. Have a handful of healthy go-to recipes to rotate through each week to avoid boredom and create diversity.

We must realize that food can be the medicine that either heals or hurts our overall health. The saying ‘you are what you eat’, is not only true, but it has become increasingly more powerful and serious over the years. My hope is that you make your healthy food choices and portion sizes a lifestyle, not a ‘diet”. But YOU have to want it.

FBP Raw Passion Salad (serves 2)

  • 4 c kale/spinach/arugula
  • 1 carrot
  • 2 scallions
  • 2 roasted beets
  • 1 medium tomato
  • ½ watermelon radish
  • 1 avocado
  • 4 strawberries
  • 2 TBSP slivered almonds

Add protein: garbanzo beans, wild salmon, free-range chicken breast, hard boiled egg whites, lentils, or natural turkey breast (no sodium)
Dress with EVOO, lemon juice, or an infused balsamic vinegar from The Olive Oil Store

Patty Soud is a certified personal trainer with a unique focus. She believes that proper nutrition and regular exercise are the two best things you can do for your body; when put together, they are the most natural form of medicine. Patty teaches her clients that bodies function from the inside out, and it is imperative to eat clean for the best possible results.

Contact Patty at fitnessbypatty.com, (904)-699-2262.

Patty Soud

Patty Soud

Certified Personal Trainer and Group Fitness Instructor since 2003. I specialize in training individuals to reach specific goals. Weight loss, fat loss, sports specific needs, pain relief, and a better quality of life are the goals for which most people seek my help.

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