 Want to get that summer body sorted? Can't rid yourself of those last couple of kilos? Or has your performance in the gym been a little "blahh" lately? Here at CrossFit Urban Energy we believe Nutrition is the #1 key factor to help you perform well, feel amazing and have a body that shows that. We've gathered 20 simple nutrition tips from the most educated nutritional experts in the land, even if you find just 1 useful then you're a step closer to reaching those goals and living your healthiest life! 1. Eat Nuts Nuts are incredibly nutritious and healthy. They contain healthy monounsaturated fats and polyunsaturated fats, a little protein and loads of benefits to your body. Some people avoid nuts because they're high in calories, but they are great sources of essential vitamins, minerals and fibre so just be mindful of portion size! Remember each type has different vitamins and minerals so eat a wide variety. 2. Don't Drink Your Calories If you're trying to lose weight this is a no brainer. Why not eat a filling, healthy, balanced meal instead of drinking your calories in sports drinks, energy drinks, juices, shakes and sugary milk drinks? 3. Avoid Processed Food The processed junk foods in our diet are the biggest reason why the world is fatter and sicker than ever before. From simple, processed carbs to trans-fats and empty nutrient poor calories, processed food just doesn't compare. Focus on eating REAL nutrient dense food, veggies, fruits, wholegrains, lean proteins, nuts and seeds. If it comes in a packet, avoid it. 4. Eat Fatty Fish Fish is amazingly healthy, this is particularly the case of fatty fish such as salmon, which is full of omega-3 fatty acids and many other nutrients which lower the risk of diseases. If you aren't eating much fish, then consider a fish oil supplement. 5. Drink Water Start with 2L per day and see how much better you feel. If water ain't your thang - try adding some BCAAS, fresh fruit or lemon/lime. Drinking 2L is definitely achievable and just like anything it's about consistency! 6. Take Vitamin D If you do not get much sun, it’s crucial to take vitamin D. it improves your bone health, increases your strength, reduces symptoms of depression and lowers the risk of cancer. It can also help you live longer. 7. Eat Veggies with every meal Vegetables are full of prebiotic fiber, essential vitamins and minerals, and a lot of antioxidants which have potent biological effects. We all know we should be eating our veggies! Aim to have half your plate filled with veggies, or two handfuls with meals. Unfortunately, potatoes do not count. 8. Eat Enough Protein Consuming enough protein is crucial, and experts believe that the RDI is too low. Our body constantly needs protein to repair, rebuild and recover. A high protein intake boosts your metabolism while making you feel satiated so that you automatically eat fewer calories. Eat a palm size portion with every meal. 9. Drink in Moderation One glass of wine per night is ok. One bottle, not so much. Cutting out alcohol can have a huge impact on your weight and body composition, we see it all the time in the gym! Try to give it up for one month and you won't regret it (and you're liver will thank you) 10. Use Extra Virgin Olive Oil Full of healthy monounsaturated fats for healthy hearts, brains, hormones, skin, cells and more. Avoid heating it up and use it cold to drizzle over food. 11. Minimize the Intake of Added Sugars Avoid refined sugar and always check ingredient labels for the sneaky added stuff. Did you know sugar has over 50 different names? Google it. Be a sugar detective and always keep an eye out, too much sugar in your diet can lead to obesity, heart disease, type 2 diabetes, and many forms of cancer. 12. Try to Not Consume Refined Carbs Refined carbs are highly processed and are lacking in fibre and nutrients. They also leave you feeling hungry for more soon after! Eat carbs such as oats, barley, potatoes, pumpkin, spelt, buckwheat, quinoa and brown rice. 13. Eat at regular intervals This will help prevent you feeling like your starving and binge eating! 14. Use a Lot of Various Herbs and Spices For instance, turmeric and ginger both have potent antioxidant and anti-inflammatory effects, resulting in various health benefits. 15. Track Your Food Intake It is essential to know how many calories you are consuming. It is also crucial to make sure you’re eating enough protein, fiber, and micronutrients. That way, you’ll be more successful at losing weight. 16. Eat Eggs… andnot just the whites Eggs are one of the most nutritious food on the planet earth, and the yolk is where all of the nutrients are. 17. Drink Coffee Coffee is high in antioxidants. Coffee drinkers have a lowered risk of Parkinson’s disease, Alzheimer’s, type 2 diabetes, and live longer. Just watch what you put into your coffee. Avoid syrups and extra large grande frappe chino's with cream on top. 18. Do Not Overcook Your Meat Meat is a very nutritious and healthy part of your diet. But if you overcook it, it can lead to the formation of hazardous compounds that increase the risk of cancer. Avoid burnt, charred, blackened meat. 19. Do Not Fear Saturated Fat It’s true that saturated fat raises bad (LDL) cholesterol, but it also raises the good (HDL) cholesterol and changes the LDL from low to high, which is associated with a lower risk of heart disease. Butter, milk, yoghurt, coconuts, beef, lamb, cheese and coconut oil all contain healthy saturated fats. 20. Do Not Go on a “Diet” Diets rarely work in the long-term and, in fact, are the cause for future weight gain. So focus on nourishing your body, rather than depriving it. Focus on what you can add, rather than removing everything until your stuck with lettuce and chicken breast every day.
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