LifePlex Nutrition

There are many different strategies that all of us could use during any season. It is important that your basic eating habits are healthy. A healthy diet is comprised of eating foods that come from the earth, meaning they are unrefined and not processed.

Stick with simple foods, such as:

·	Breakfast: oatmeal with skim milk or soy milk topped with raisins

(sprinkle with splenda, if you need some sweetness)

·	Lunch: mixed green salad topped with feta flavored soy cheese and a

light dress

·	Dinner: A lean protein (chicken, fish, or tofu) with spinach and a ½ of a

sweet potato

·	Snacks: during the day munch on a few almonds, carrots w/ low fat

dressing, or a small yogurtSnacks: during the day munch on a few almonds, carrots w/ low fat dressing, or a small yogurtSnacks: during the day munch on a few almonds, carrots w/ low fat dressing, or a small yogurtSnacks: during the day munch on a few almonds, carrots w/ low fat dressing, or a small yogurt

·	Portion size does matter! Many people proclaim that they eat very

healthy. While their diet may be very healthy, their portions are unhealthy.

·	Remember, a calorie is a unit of energy and if you do not use the

calories you eat, it is simply stored in your body as unused energy/fat. Weight control itself is not simple and is really a complex science.

·	Eliminate or cut back on caffeine, sugars and fat laden foods,
·	Clean your food up by eliminating the fried breading, heavy sauces,

gravies and starchy processed breads and rice.

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·	The next thing that all of us need to do, but only 20% of us are

doing on a regular basis, is to exercise at a moderate intensity level. The body is meant to be moving on a daily basis. The less you move your body, the less it will move for you. Exercise via cardiovascular and strength training will increase your metabolism and tone your body. Exercise helps prevent many illnesses, such as heart disease, diabetes type 2, osteoporosis, depression, forms of cancer and so many others. Make your physical and mental health a priority.

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·	Lastly, when planning to attend festive gatherings:
·
·	Do not go to the party starving. Eat something before you go. It will

make you less likely to grab the first high fat food you see.

·	Drink alcohol in moderation. Alcohol contains excess calories with

very little nutrition, if any at all.

·	Do not eat mindlessly, be aware of the food or drink in your hand.
·	Eat slowly and chew your food well. It takes time for your brain to

realize that your body is full. On average, the stomach is the size of a fist. Think about that.

·	Stop when you feel full. Pay attention to your body.

Muscle Turns to Fat when you stop exercising?

False: Muscle and Fat are two entirely different entities. However, you do lose muscle when you stop working out, thus slowing your metabolism and increasing your body fat %.

Yoga or Pilates is enough to keep me fit?

False: Both yoga and pilates encourage flexibility, which is important. However strength and Aerobic fitness need to have there place in a Comprehensive Program. No one way is the only way!

You can “sport reduce fat” by concentrating on specific areas of your body?

False: Sorry, if you have a fat midsection you can do 10,000 sit-ups a day and you’ll still have a belly (a strong belly, but a Fat one). Its calories in calories out baby! There is no other way.

Eating more protein equals more muscle gain?

False: Yes, protein repairs muscles but nothing builds muscle except proper progressive weight training, recovery, and proper nutrition.