Does Your Nutrition Plan Need a Tune-Up?

So you've been in the gym for a few weeks now and you feel like your killing your self then you step on the scale and see nothing moving. SO maybe your nutrition needs a tune up! Just like your vehicle requires regular tune-ups to keep it performing at its best, your nutrition plan needs regular tune-ups to make sure you’re getting essential nutrients and performing at YOUR best.

Your body requires the right kinds of nutrients to keep it running in tip-top condition.

Nutrition equals life. All living things, including you, need food and water to live. Beyond that, you need good food, meaning food with the proper nutrition, to live well. We can also agree that your body needs food and water to perform essential bodily functions – digestion and elimination for example. Without food and water, your body begins to breakdown. It’s just as important to feed your body the right kinds of nutrients as it is to put the right kind of gasoline in your car. Too much sugar in your car’s gas tank…car sputters. Too much sugar in your own tank can also have adverse effects and most notably, weight gain. The more calories and processed foods we eat the more your body suffers and begins to perform poorly. Nutrition is about why you eat what you eat and how the food you get affects your body and your health.

What is your nutritional status? That means, what is your state of health as it relates to your diet? Ask yourself, “taking into account my current eating habits, how do I feel on a daily basis”? Do you feel good, bad, lethargic? Need more energy? We’re now 3 weeks into 2014 making it a perfect time to re-evaluate your nutrition plan to determine if you’re on track to accomplishing your weight (loss or gain) and fitness goals. Your nutrition plan should include: Proteins (fish, egg whites, skinless chicken breast, lean cuts of beef) to help build and repair tissues, Healthy Fats (avocados, olive oil, unsalted nuts) to help protect internal organs, Carbohydrates (whole wheat pasta, brown rice, beans, oatmeal) to provide energy for your body and Fiber-Rich Fruits and Vegetables to provide powerful antioxidants. Don’t forget your Water – the most important nutrient!

Remember, eating a small meal every 2-3 hours and not missing breakfast is the key to keeping your metabolism fired up and your body energized. If you wait too long between meals, you cause your metabolism to slow down in order to compensate for the perceived state of starvation and you’re left feeling sluggish.

Is your nutrition plan missing anything? Does it include too much of one thing and not enough of another? Feel like you’re not making any progress? Well then, perhaps it’s time for a nutrition plan tune-up.

This is just some information to help guide you. If you want more detailed information or have any questions, be sure to ask one of the Certified Nutrition Specialists the next time you stop by 4X Nutrition.

-Till next time!
-Mikie

Little Known Supplement Series - Resveratrol

Resveratrol – A Potent Antioxidant and Weight Loss Agent

If you have never heard about this wonder nutrient then it’s time you did.
Remember, Antioxidants protect the body from the harmful effects of by-products, known as free radicals, made when the body changes oxygen and food into energy. Think of free radical as the pinball in a pinball machine; when in motion, it can hit everything and anything in its path, but unlike the pinball, free radicals can cause irreversible damage over time. This is where antioxidants come into play. Anti (meaning against) oxidants serve to “deactivate” free radicals.

Resveratrol is a potent antioxidant that is commonly found in the skin of red grapes, peanuts (especially boiled peanuts) cocoa, blueberries, raspberries and mulberries (one of the richest sources). As a health-protecting antioxidant, Resveratrol can help reduce the risk of blood clots, reduce low-density lipoprotein (LDL or “bad”) cholesterol, prevent damage to blood vessels in your heart, help maintain a healthy blood pressure, reduce blood glucose levels, suppress inflammation and protect the mitochondria (energy factory of the cell). Resveratrol also plays a key role in anti-aging skin care because it thwarts the free radical damage, making skin smooth and soft. Recent studies have also shown Resveratrol’s ability to favorably regulate factors connected to the onset of heart disease, cancer, stroke, Alzheimer’s and diabetes – the 5 leading causes of death.

Resveratrol also has an amazing effect when losing weight. It is believed that it works as an appetite suppressant because of the high content of antioxidants in it that speeds up metabolism thereby causing more calories to burn. Remember, changing your eating habits along with regular exercise will help you shed those extra pounds. Resveratrol can, however, help support your weight loss endeavor. Pair Resveratrol with a Green Tea supplement and you’ve got a potent one-two punch combination for fighting the bulge!

Resveratrol makes a tremendous impact on your whole body, making it stronger and healthier. There are low, medium and high dosage levels. A low dosage is usually about 100mg to 500mg per day and can safely be taken by most healthy people. A medium dosage is about 500mg to 1500mg and anything over 1500mg per day is considered high. The dosage you should follow depends on your body’s current condition as Resveratrol affects each person differently. Therefore, it is important that you consult a doctor/your physician before deciding to take Resveratrol supplements.

This is just some information to help you. If you want more information on Resveratrol or have any questions, be sure to ask one of the Certified Nutrition Specialists the next time you stop by 4X Nutrition.

-Missy Taylor