*If you have specific doctor ordered nutritional needs, our licensed dietitian can help design a specific meal plan for you. All others may consider the following guidelines.
1) Fresh whole food.
2) Balanced and portioned protein, carb’s, and fats to meet your individual needs.
3) Strive for progress not perfection.
A) Water is mother nature’s energy drink. Drinking clean water throughout the day is our #1 diet recommendation.
B) Since water is so important to the functioning of your cells and should be consumed in high quantities, it makes sense to consume water from a source that you know to be fresh and clean.
C) Water consumption is only one of many factors that affect hydration. A few other factors that can negatively influence hydration include medication, caffeine, environment, exercise and food selection. However, exercise and diet can also positively affect your hydration level.
D) As little as a 3% decrease in body weight from water loss can equal a 10% in performance (cognitive and motor control).
E) Be aware that when changing your diet, being hydrated is critically important to being able to assess your energy level and effect on body weight.
F) When changing your diet, the consumption of even moderate and clean sources of caffeine (such as a cup of fresh black coffee or unsweetened ice tea) can also make it hard to assess how your food selections are working for you.
Components of a healthy diet:
A healthy diet will help yield a desirable energy level and body weight. We recommend starting with small easier changes that will have the biggest impact. By promoting a nutrient-dense eating plan that is free of common energy robbing elements, your body will be better equipped to respond to the demands placed on it.
Portion size (for weight control)- too much overloads the system, decreases digestibility, nutrient absorption, and energy level while too little can leave you hungry and slow your metabolism. Sitting down, eating more slowly, and focusing on chewing are just a few ways to help with portion control. Use the chart below to estimate servings to find the right balance of macronutrients for you.
Water (for energy)- helps the body and brain perform better in all ways. Consume foods that have a high water content and consume filtered water throughout the day.
Protein (for structure)- helps maintains lean muscle tissue and a healthy metabolism. A guideline for women is to get at a minimum of 50 grams per day while men should try to get at least 75 grams per day.
Fat (for function)- helps with hormone regulation, energy metabolism and with feelings of fullness. Consume naturally occurring fats in moderation and avoid hydrogenated man-made and damaged fats such as from high temperature cooking.
Carbohydrates (for fuel)- provide quick energy and many nutrients the body needs. Consume carbohydrates in the form of vegetables, fruits, and starches which provide essential vitamins, minerals, and fiber to the body.
Fiber- helps maintain fullness, increases digestibility, and GI emptying. Women should consume a minimum of 25 grams and men 30 grams per day.
Natural supplements and healthy alternatives (for additional benefits)- provide higher levels of nutrition than are being achieved through diet and may include a multivitamin, fish oil, protein shake, snack bar, etc.
Components of an unhealthy diet:
“Vitamins, if properly understood and applied will help us to reduce suffering to an extent which the most fantastic human mind would fail to imagine.” -Nobel Laureate Dr. Albert Szent-Györgi
This is a promotion for nutrient-dense eating. An unhealthy diet will leave you less energetic, more prone to illness and more likely to carry unwanted weight.
Garbage (for undesired effects)- provides you with low energy, GI disruption, and mental performance declines. Avoid additives, colorings, preservatives, flavorings, artificial sweeteners.
Creating a diet that works for you will take time. Be patient, forgiving, methodical, and bold. Don’t get overwhelmed as the difference between 90% adherence and 100% is negliable. Also, be open to the FACT that what is generally considered healthy for some may not necessarily be helpful to you. Focus on being your own food detective to determine what is healthy and helpful to you.
For stronger living,
Tanner Shultz MS, CSCS
Functional Fitness- For Stronger Living
Portion size: a serving of fat = thumb, fruit = fist, protein = palm, starch = fist, cupped hands = carbohydrate
Good sources of protein: grass fed meat, pastured eggs, wild fish, pastured pork, pastured chicken, duck, goose, factory farmed eggs, whey isolate protein, non-GMO plant protein.
Good sources of fat: grass fed ghee, pastured egg yolks, coconut oil, avocado oil, chocolate and cocoa butter, grass fed butter, fish oil, palm oil, virgin olive oil, pastured bacon fat, raw almonds, hazelnuts, walnuts, cashew butter, grain fed butter.
Good sources of carbohydrate: vegetables (Brussels sprouts, celery, asparagus, broccoli, cauliflower, cucumber), fruits (blackberries, cranberries, lemon, lime, raspberry, strawberry, avocado, coconut, pineapple, tangerine, grapefruit, blueberries), and starches (sweet potatoes, yam, carrots, pumpkin, butternut squash, white rice, plantain, brown rice, banana, black rice, wild rice, fresh or frozen organic corn on the cob).
Good sources of fiber: avocado, Asian pear, berries, coconut, vegetables, squash, brussels sprouts, black beans, lima beans, lentils, nuts, flax seeds, chia seeds.
Basic supplements: multivitamin, fish oil, probiotics, vitamin D, calcium. Make sure you are getting a safe product by requiring a NSF public health and safety certification and a pharmaceutical grade USP label which shows it was made in a registered FDA Drug Establishment. You may also go to www.pdr.net to see if your product is listed in the Physician’s Desk Reference. Another certifying third party testing agency is ConsumerLab.com. However, the largest and most comprehensive testing to date is done by NutriSearch, Inc which has rated over 1600 brands for delivering optimal nutrition at the cellular level.
Garbage: Additives (propyl gallate, potassium bromate, rBGH, chlorine dioxide, carrageenan, potassium sorbate, sodium carboxymethyl cellulose, sulfur dioxide), colorings (caramel coloring, annatto, norbixin, bixin, Orange B, Brown HT, Red #40, Blue #1, Yellow #5), preservatives (sodium benzoate, potassium benzoate, sodium nitrite, sodium nitrate, BHA, BHT, propylene glycol, sodium chloride, parabens, aluminum, sodium sulfite), flavorings and sweeteners (natural flavorings, monosodium glutamate (MSG), high fructose corn syrup, aspartame, acesulfame potassium, sucralose artificial sweeteners, agave nectar, saccharin, sucralose, bleached starch, sugar), other ingredients to avoid (enriched wheat/flour, hydrogenated/fractioned oils, trans fats, non-GMO soy, soy lecithin).
This month we are focusing on the facts:
Someone is going to be the next president. How will you cope? Exercise, diet, or moving to another country?
If it is exercise, stay tuned for a free workout of the month post.
If it is diet, check out our official dietary guidelines post.
If it is moving to another country, make it a destination location so your friends and family are more likely to come and visit.
For stronger living,
"Let's go" are the motivating words I heard from my client SB this morning. My reply, "OK".
The result is the creation of the September 1st Initiative with an invite to you to SAY NO and YES to one thing for 30 days.
My NO is to Added sugars.
My YES is to Exercise daily with the kiddos.
What about you? Write it in the comments to commit yourself.
Functional Fitness - For Stronger Living is passionate about the major health influencing variables. However, instead of incessantly preaching on these variables why not focus on one that does it all.
What is shown to improve sleep, stimulate thirst, drive healthier food choices and reduce stress?
You know the answer and it is EXERCISE. Let's go get a little and see what happens!!!!!!!!
Tanner MS, CSCS
Functional Fitness For Stronger Living
ps) We are hiring and training coaches who want to inspire others to get going on the basics of health in order to live richer lives. 630-390-8417.
Good morning folks,
Thanks for hanging in there! For fighting the fight. For being positive when you'd rather tell the world to take a long hike off a short pier. My name is Tanner and I’m in your corner. I'm here to tell you it's worth it. I appreciate and respect what you're doing. Please leave a comment (praise or prayer), if you can hear me now!
Truth be told, I struggle with wanting to know everything. I am so hungry for the knowledge of things that will enhance my life and increase my ability to help others. I think what I don’t know has held me back from sharing what I do know.
WHAT I KNOW:
· I’ve always found more joy in being a part of a successful team effort and sharing achievements with others.
· Let’s all do the following and encourage each other to share more.
· We are a group of positive peer influencers. Consider being a part of our network and hit the subscribe button.
· We are thinkers first and educated second. This means we consider ourselves experts in our field. We have good knowledge of the health, wellness, and supplement industry and want to share what's healthy AND helpful for you.
· If you have any ambition to be healthier through lifestyle changes (omissions and/or additions) stay tuned, ask questions, and see if we can be of service.
Thanks for reading!
For stronger living,
So a long time ago I heard that you need 11 hugs a day to be healthy. I thought this to be interesting and to make sense but didn't know why. Today in my news feed I was hit with the why. A hug (and I mean a real heart felt hug) releases oxytocin (yes like the drug they give women in labor to move things along). Oxytocin has an anti-anxiety affect. It may also increase empathy (connecting with others) and emotional intelligence which may make us happier.
Go get your hugs!
Functional Fitness- For Stronger Living