How to Eat Clean

Here’s a nice resource from nutritionist, Amanda Carlson-Phillips.  The article, titled, How to Eat Clean, clarifies what it means to “eat clean,” and emphasizes the importance of avoiding processed foods and choosing nutrient-dense foods that are low in fat, high in fiber, and loaded with essential vitamins and minerals.

Amanda also discusses the benefits of clean eating, and that moderation is the key — not necessarily an extreme, fanatical approach.  She provides some simple tips for clean eating, and examples of “clean foods” from different food groups.

Please also see related article: Eat Clean, Get Lean, Feel Great

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The Intelligent Athlete’s Guide to Fueling Performance

Here’s a nice resource from Coach Mike Dewar that helps to simplify the best way to eat for performance.

Coach Dewar provides several tips for adjusting an athlete’s nutrition to meet the demands of intense training:

• Keep it simple
• Diversify (add variety to) your plate
• Understand your caloric needs
• Consume enough protein
• Performance athletes need carbohydrates
• Healthy fats fuel long-duration exercise
• Use supplements wisely

Active individuals and athletes must exceed US RDA guidelines for macro- and micronutrients — which are based on the needs of sedentary individuals — relative to their own metabolic demands.

“Athletes have significantly different metabolic demands than non-athletes. As we develop better fitness, factors such as sleep, recovery, hydration, and nutrition play a determining role in our ability to withstand the increased physiological and psychological stressors of advanced training and life.”

Get STRONGER, Get FASTER!

Your thoughts?

How to Eat Clean

Here’s a nice resource from nutritionist, Amanda Carlson-Phillips.  The article, titled, How to Eat Clean, clarifies what it means to “eat clean,” and emphasizes the importance of avoiding processed foods and choosing nutrient-dense foods that are low in fat, high in fiber, and loaded with essential vitamins and minerals.

Amanda also discusses the benefits of clean eating, and that moderation is the key — not necessarily an extreme, fanatical approach.  She provides some simple tips for clean eating, and examples of “clean foods” from different food groups.

Get STRONGER, Get FASTER!

Your thoughts?

Eat Healthy: Get More Color in Your Diet

“Eat a rainbow of colors often.  Every meal should include colorful fruits and vegetables because of their fiber and nutrient densities.” – Core Performance founder Mark Verstegen

If you’re like most Americans, your diet is deficient in (or, sadly, devoid of) fruits and vegetables.  But your body needs these colorful foods and the benefits they provide, including improved health and wellness; immune function; and physiologic function.  Fruits and vegetables provide nutrients – vitamins, minerals, and antioxidants – to nourish your body that can’t be replicated in a supplement.  Different colored foods play different roles in the body.  Aim for at least two servings of fruit and three servings of vegetables over the course of the day.

The key is finding some fruits and vegetables you like, and incorporating them into your daily routine (think apples slices, baby carrots, etc.).  Try something new… raw, cooked, or added to other foods.  Dining out?  Hit the salad bar and create a “colorful” salad.  There are, literally, hundreds of choices… below are just a few:

RED Fruits and Vegetables

• Health Benefits: Heart health and circulation; memory
• Fruits: Cherries, cranberries, strawberries, apples
• Vegetables: Tomatoes, red bell peppers, beets, radishes

ORANGE Fruits and Vegetables

• Health Benefits: Loaded with antioxidants like vitamin C; skin and eye health; immune system
• Fruits: Oranges, peaches, apricots, cantaloupe
• Vegetables: Carrots, sweet potatoes, butternut squash

YELLOW Fruits and Vegetables

• Health Benefits: Digestion, brain function
• Fruits: Pineapple, grapefruit, pears
• Vegetables: Yellow peppers, yellow winter squash

GREEN Fruits and Vegetables

• Health Benefits: Muscles, bones, teeth
• Fruits: Avocado, green apples, green grapes, kiwi
• Vegetables: Broccoli, spinach, green beans, leafy greens

BLUE/PURPLE Fruits and Vegetables

• Health Benefits: may have anti-aging properties and improve memory
• Fruits: Blueberries, blackberries, plums, figs
• Vegetables: Eggplant, purple cabbage

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