Proper diet leads to great results

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July 22, 2012

Proper diet leads to great results

BY LIZ JONES Herald-Banner Staff The Zope Gazette Sun Jul 22, 2012, 01:31 PM CDT

ROCKWALL — Most people know that skipping meals is detrimental to a weight loss plan or in maintaining a healthy weight. Missing meals or not getting adequate nutrition can also prevent your body from gaining muscle that helps your body to function, creates shape and increases strength. What I find is best, and what works well for me, is to eat every 2½-3 hours. My body is used to being fed at that interval and my metabolism responds well to it. If I go more than three hours or so, I am very hungry and can feel my body crave fuel.

It’s important to make sure that you are taking in protein, carbohydrates and healthy fats at the right time throughout the day. Generally it is not recommended to eat fats right before or after your fitness training for the day, but your body needs some protein and carbohydrates to fuel your workouts and aid in recovery. Make sure you are ingesting healthy fats (coconut oil, avocado, nuts, olive oil) at other times during the day.

To keep your metabolism up, it’s good to keep this eating schedule even on days that you are not training. Once you make this part of your lifestyle, you should notice that you burn fat better, have a good energy level throughout the day and that you’ll begin to crave less junk food because your body is satisfied and nourished. I try to take in about 20 grams of protein 5-6 times per day, especially when I am trying to put on muscle. I don’t always use protein powder, but if you find you have a hard time keeping things on hand that are ready to eat, or some days find you are too busy to prepare and pack all of your meals for the day, it can be a helpful thing to keep around. I also like to make a big batch of red beans and brown rice with some coconut water and curry powder to keep on hand for a meal at any time.

Here is a sample of my meal plan for a day:

Breakfast: protein pancake (old fashion oatmeal, 1 egg, 3 egg whites, flax seed, bee pollen. Mix together, fry in coconut oil. You can add 1 scoop of vanilla or unflavored protein if you are training hard and need increased protein intake).

Topped with coconut oil remaining in the pan, 1 teaspoon of raw, local honey, 1 scoop of natural peanut butter OR egg white omelet with spinach and avocado, topped with salsa.

I also take my vitamins in the morning along with aloe juice and barley powder on most days.

Morning snack: mixed nuts with an apple OR protein shake

Lunch: white fish cooked in coconut oil and lemon juice, with pepper and a pinch of sea salt with brussel sprouts or kale OR baked chicken breast with steamed broccoli or green beans and lemon juice.

Preworkout snack: boiled eggs and fruit (apple, banana, cherries, nectarine)

Postworkout snack: protein shake

Dinner: turkey meatloaf, sweet potato, broccoli OR grilled chicken with veggies and brown rice

Evening snack: egg whites and spinach or protein powder ice cream

I always try to carry almonds in my purse and keep ready-to-eat tuna, boiled eggs, apples, and protein powder on hand so I am never going without food for much longer than 3 hours and I always go by the rule, if I am hungry, I eat!

Liz Jones is the Membership & Wellness Director at Rockwall Family YMCA, located at 1210 N Goliad in Rockwall, TX.

She can be reached at: ejones@ymcadallas.org or 972-772-9622.

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