Nancy Hearn, CNC, EFT-ADV
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Summer Nutrition Tips for Active People
Nancy Hearn, CNC
It’s that amazing time of year in Montana when most of us are much more active outdoors enjoying the warm weather. This poses some challenges for some people when it comes to figuring out how to eat healthy on the go.
To have the energy you need to do the things you want to do, the type of food you eat should depend on your metabolic type as well as your activity level. But the first step is to understand the healthier food choices in general. The following are my top 10 tips:
1. Be active outdoors. Be sure to get outdoors daily since we absorb many essential nutrients from the sun, especially vitamin D. We can also glean some of the sun nutrients by eating food that is grown in the sun, such as fruit, berries, herbs, and vegetables--preferably fresh picked. If you are sun sensitive, you can sit in the shade and breathe deeply to get some sun benefits.
2. Breathe fresh air. Oxygen is obviously essential to health, but most people are oxygen deprived due to shallow breathing habits. Be mindful to take full, deep breaths especially when outdoors in the fresh air!! Take a free breathing test.
3. Drink water. Drink plenty of pure water to keep your body hydrated, to help metabolize food and to flush out toxins. The general guideline is a minimum of 8 eight-ounce glasses a day (or half your weight in ounces).
4. Eat live food. Carry a small, soft-sided cooler with you wherever you go so that you can eat primarily whole, fresh foods, especially vegetables and some fruit. Choose foods that are nutrient dense and avoid snack foods such as muffins, cookies, chips and crackers that are high in flour, sugar, sodium and trans fats (check the labels).
5. Choose healthy fats. Nuts and nut butters, avocados, and soft cheeses (preferably organic) are healthy fat foods that you can spread on raw vegetables or high-fiber crackers. Eating healthy fats will also help you burn fat and give you more endurance.
6. Enjoy high-fiber carbs. Healthier carbohydrate alternatives include high-fiber crackers (Wasa brand is a good choice) nut thin crackers, sprouted grain or manna bread, found at most health food stores.
7. Snack on almonds. Most people need a small amount of protein every two to three hours. Protein will not only help you maintain strength, but will help regulate your insulin and blood sugar levels. For a quick and easy protein snack, a small handful of raw almonds is a great choice.
8. Balance your foods. Eat a balance of carbohydrate, protein, and fat throughout the day. Your nutrient requirements depend on your individual metabolic needs, so choosing a variety of foods is your best bet.
9. Combine food wisely. Avoid combining meat protein with bread or other starchy carbohydrates. Instead choose lean protein, such as turkey, chicken, tuna or veggie burgers with a variety of raw vegetables or salad. Or choose an open-faced vegetarian sandwich on sprouted grain bread, with hummus, nut butter, avocado or cheese topped with lettuce or sprouts.
10. Drink water or herb tea. Most beverages, including fruit juice, are full of sugar. Eat the whole fruit instead of drinking juices. If you drink juice, start diluting it with water. Herbal and fruit teas sweetened with stevia are a better choice.
In reality, we need less food during the active summer months if we take advantage of all the nutrients from the sun, air and water--and if our food choices are nutrient dense. That’s the key!
© Copyright 2009 Nancy Hearn and Total Wellness, LLC. All Rights Reserved. www.4totalwellness.com. This content may be copied in full, with copyright, contact info, creation and information intact, without specific permission, when used only in a not-for-profit format. If any other use is desired, permission in writing from Nancy Hearn is required.
