Summer 2011

With July 4th gone, you may consider a healthy challenge now through Labor Day weekend. Summer time can either work to your advantage or work against you, depending on your lifestyle. Consider the nice weather which helps people become more active, drink more water, and eat smaller healthier meals; which all aid in weight loss. The summer also calls for lots of yummy, fatty BBQs, lots of sweet treats which include ice cream and sugary cold drinks. These empty calories add up quickly packing on the weight.

This summer I began running on a regular basis and discovered a new passion along with some amazing results. Running by itself is not responsible for my physique, but it has increased my energy levels and helped reduce tons of stress in my life. Running is only a component to the healthy changes I have adapted.            

While a competitive runner can get away with a less strict diet, the casual runner often cannot.  What’s a casual runner anyway?  Well, I consider myself a casual runner and I run 3 miles a day, 3 times a week. First, let’s look at some of the diet mistakes a casual runner makes:

• Allowing yourself to eat anything since you are burning calories and fat on a regular basis
• Having “high performance” drinks before, during or after a run
• Choosing to eat a lot of carbs especially for “energy endurance”
• Snacking on energy bars
• Using caffeine to keep you going

This summer, I challenged myself to eat and drink wisely. Take for example a very low calorie drink. I was checking out a Gatorade Perform 2 and even though it is only 130 calories per bottle (20 ounces), it has a total of 34 grams of sugar. Trust me when I tell you that this is a lot of sugar that turns into fat and triglycerides in the body. So, being that I only run 3 times a week, 3 miles each day, my body will perform optimally by just drinking water, and lots of it.

In order to have lots of energy and perform to capacity, I get a good night sleep, which means I go to bed at a reasonable time at night. I eat lots of greens, fruit, and lean proteins. I have chosen to stay away from any type of sugar, except those that are found naturally in raw fruit.

In order to perform well and reduce any type of injury, I have a daily stretching routine. I also work out with weights on the days I don’t run. Women especially can benefit their bones by weight training. I have also been going to a chiropractor on a regular basis to maintain good balance.

Finally, here’s what a typical menu looks like in the life of this nutritionist:

Breakfast: 2 egg whites with ½ cup of spinach and ½ tomato (omelet).
Snack: ½ cup of any berries.
Lunch: A good size salad. Mixed greens, steamed veggies and a lean meat such a tuna or grilled chicken.
Snack: A handful of cashews.
Dinner: any lean meat such as fish, chicken or pork loin with grilled vegetables and ½ cup of a whole grain.

Did you notice? No bread at all!!!! And even though I did not write it, I do drink about 10 glasses of water plus green tea throughout the day!!

Contact me if you would like your personalized plan and you’ll get fast results.

Enjoy the rest of the summer!!!

Newsletter Archive: (click to read)

May 2011
April 2011
March 2011
February 2011
January 2011
November 2010
October 2010
September 2010
August 16 - 23, 2010
August 2-9, 2010
July 5-12, 2010
June 21-28, 2010
March/April 2009
February 2009
January 2009