Three Things

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1. A very small number of adults meet criteria for a “healthy lifestyle.” Surprise! Or not. According to 2003-2006 National Health and Nutrition Examination Survey data, 97.3% of the study group did not meet the criteria. They used four markers to determine if one lead a healthy lifestyle. These were a balanced diet, being active, meeting criteria for body fat percentage, and whether or not people smoke. I do believe that this number has likely gotten better over time as more and more people are realizing how important it is to live a healthy lifestyle. Plus, there are more dietitians available than ever to help adults achieve a balanced diet! You can even work with me.

2. Common nutrition myths are everywhere. I know I’ve posted about this before, but here is another article to debunk more myths. “Shop the perimeter” is actually something I think can be helpful while grocery shopping. Yes, there is “unhealthy” food at the perimeter, but that’s where you’ll find all your fresh ingredients and the center aisles can be good for bulk items such as whole wheat foods, grains, and legumes. “Avoid all white food” is targeted more towards white flour and white potatoes as opposed to garlic, onions, and bananas. So keep this “myth” in mind when it comes to breads, pastas, potatoes, and baked goods!  “Late night eating” is something you should try to avoid, but if you are hungry before bed eat something high in fiber and protein and low in fat and sugar.

3. Do you use protein powder after the gym? I do! While it is possible to get plenty of protein throughout the day through protein-rich foods, a protein shake after the gym can be beneficial. Find a protein powder that has 15-20 grams of protein per scoop (that’s all you need) and find a brand you trust with ingredients that you know. I like to mix mine with skim milk. If you’re not into protein powder find a snack that is a good combination on carbohydrates and protein for recovery such as an apple and peanut butter or Greek yogurt and berries. You are in charge of your post-workout recovery so choose what works best for you.

Raquel

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