March is National Nutrition Month. Any good trainer will tell you that 80% of your fitness results come from what you eat, 10% from your fitness program and 10% genetics. Even if you are religiously sticking to a workout plan, but you make poor choices with your diet, you are not going to see the results that you are looking for or the health benefits that are so important. Eat clean, train mean, get lean.
One good way to become more aware of what you are consuming is to log your meals. I’ve always been an advocate of writing down what you eat and drink when starting a program. It helps to be accountable to yourself and more mindful of what you are putting in your mouth. I’ve always been a pen and paper writer and hold off on most technology until it has become necessary (I am a late bloomer with getting an IPhone and still have never downloaded a song in my life and don’t own an IPod- which some may find very strange for someone who teaches any fitness or yoga class), but recently I decided to try MyFitnessPal.com, which is a free app that you can use on your phone, computer, or other device to log your food and exercise. I found this incredibly useful, not because I want to count my calories, but to be able to see the nutritional breakdown of my meals. It has been very interesting and also has helped me to shed a few extra winter pounds as I emerge into my spring training program. It also helped me to realize that I wasn’t getting enough potassium in my diet, which is surprisingly hard to get enough! High blood pressure runs in my family, so it’s extra important for me to make sure I’m getting enough potassium.
I am not an advocate of getting “demerit” points for eating because I think that it attaches a psychologically negative association to eating. What we need to do is learn how to eat for nutrition and nourishment, while still keeping food enjoyable. I do think having treats like desert or margaritas (or your favorite) can be good to have in moderation and on occasion, but that it shouldn’t be used as a reward or punishment. Finding balance and a positive association with food is probably the best ultimate goal, even more important than reaching a certain weight or pant size.
Trying new foods is also important to help your family get the nutrition that they need. Things like kale, quinoa, or flax seed can add great benefits to your meals. Or trying avocado based chocolate mousse, using unsweetened applesauce in place of fat, agave nectar in place of sugar, or creating smoothies with power foods can be a surprising way to have treats that are much healthier and still delicious. If you’d like some tips on food that are high in potassium or some new foods to try, follow me on Facebook in March for “Try This” tips https://www.facebook.com/liz.jones.1441810.
Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].