Lee’s Top Ten Nutrition Tips
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Here is my top ten Nutrition tips, based on solid science (biology and psychology) that will hopefully help ninja kick those bad habits!
1. Hydrate only with water. Consuming calories from liquids is an easy way to eat in excess, and it just makes sense. From a biological perspective, our body is appromiately 60% water, and it makes logical sense to stay hydrated with natures very own liquid.
2. Don’t avoid fatty foods and stay away from low fat diets. The mono and poly unsaturate fats found in nuts, avocados, eggs, and oils provide the body with essential nutrients and omega 3 fatty acids.
3. Brush and floss your teeth. Teeth and gum health is a reflection of your diet. Clean teeth equals a clean diet.
4. Work on healthy habits, not diets. Diets are trendy and are usually not sustainable. Habits may take longer to develop, but last a lifetime.
5. Include many colorful fruits and vegetables in your diet. These foods contain high amounts of phytochemicals and nutrients, which provide a syngergistic effect. Meaning you cannot isolate the beneficial properties of certain foods and put them in pill form and expect to get the same effect.
6. Take time eating your food. Try eating with chop sticks. It takes a while (3-5 minutes) before our stomach sends the message to our brain that we are full.
7. Eat more protein (from spinach). Protein helps satiate your appetite, and helps slow digestion. If we did an isocaloric comparision between steak and spinach, spinach would actually have more protein and far more nutrients than steak.
8. Stop eating so much. Nutrition 101 tells Calories in = Calories out and that may be oversimplistic (which I believe it is). However, It would be hard for anyone to lose weight by consuming more than they burn.
9. Take a broad spectrum multi-vitamin. Although I am not a huge fan, because certain vitamins compete with the binding sites, they can help fill the gaps in your vitamin/mineral profile.
10. Eating smaller meals throughout the day may help regulate blood sugar and keep you less apt to eating more.
*References upon request