| Judy Molinaro 469 Chelsea Place Avenue Ormond Beach, FL 32174 judy@seabreezeyoga.com (386) 871-0582 |
| The world you desire can be won. It exists, it is real, it is possible, it is yours. |
Sea Breeze Yoga
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
| The Five Rules of Performance Nutrition |
There are six major nutrients necessary for a healthy body, carbohydrates, proteins, fats,
vitamins, minerals, and water. A deficiency in any one of these nutrients can reduce your
chances of success in reaching your fitness goals.
Rule One: Always eat at least 5 times a day, two or three meals are simply not enough.
It is permissible to regard two of these meals as "snacks". Your blood sugar and insulin
levels will be controlled (and thus your energy level), you will get protein in small amounts
throughout the day to support growth and recovery and most important body fat will not
be stored, but instead mobilized as an energy source. By providing your body with a
consistent and frequent supply of just the right number of calories, its need to store fat is
reduced. Conversely, when you eat infrequently, your body recognizes a famine situation
and your entire endocrine system is thrown for a loop. Then, too much of the food you
consume is stored as body fat in preparation for the famine to come.
Rule Two: In planning each of your daily meals or snacks a caloric ration of
approximately 1 part fat, 2 parts protein, and 3 parts carbohydrates is a good place to
begin (the 1-2-3 rule). Depending on the severity of your daily work routine and training
protocol, you may need more or less carbohydrates for energy. Remember,
carbohydrates are your body's preferred energy fuel source. Fat is essential for
maintaining good health and it is needed to manufacture many important hormones. Just
try to ensure that saturated fat (from animal sources) is kept low and that the unsaturated
fats (e.g. olive oil, canola oil) predominate. Also, you must consume enough protein
throughout the day to support optimum growth and recovery.
Rule Three: When you sit down to eat, ask yourself, "What am I going to be doing for the
next three hours?" If you nap, eat fewer carbohydrate foods, if you plan to train eat more
carbohydrates. In other words, adjust your carbohydrates up or down depending upon
your anticipated energy output.
Rule Four: It is almost impossible to get all of the nutrients your body needs to remain
healthy and active from food alone, particularly if you are on a diet. Therefore, it is
important to supplement your diet with vitamins and minerals to ensure maximum progress
toward your fitness, health, muscle-building and fat loss goals.
Rule Five: Eliminate junk foods, processed foods,and alcohol, consuming these foods
does little for your energy. Drink eight to ten glasses of water throughout the day, this will
ensure you are replacing fluids lost during exercise. You need not wait until you are thirsty,
by then you are already dehydrated. Finally, consuming high fiber foods helps reduce
cholesterol and promotes efficient intestinal function.
vitamins, minerals, and water. A deficiency in any one of these nutrients can reduce your
chances of success in reaching your fitness goals.
Rule One: Always eat at least 5 times a day, two or three meals are simply not enough.
It is permissible to regard two of these meals as "snacks". Your blood sugar and insulin
levels will be controlled (and thus your energy level), you will get protein in small amounts
throughout the day to support growth and recovery and most important body fat will not
be stored, but instead mobilized as an energy source. By providing your body with a
consistent and frequent supply of just the right number of calories, its need to store fat is
reduced. Conversely, when you eat infrequently, your body recognizes a famine situation
and your entire endocrine system is thrown for a loop. Then, too much of the food you
consume is stored as body fat in preparation for the famine to come.
Rule Two: In planning each of your daily meals or snacks a caloric ration of
approximately 1 part fat, 2 parts protein, and 3 parts carbohydrates is a good place to
begin (the 1-2-3 rule). Depending on the severity of your daily work routine and training
protocol, you may need more or less carbohydrates for energy. Remember,
carbohydrates are your body's preferred energy fuel source. Fat is essential for
maintaining good health and it is needed to manufacture many important hormones. Just
try to ensure that saturated fat (from animal sources) is kept low and that the unsaturated
fats (e.g. olive oil, canola oil) predominate. Also, you must consume enough protein
throughout the day to support optimum growth and recovery.
Rule Three: When you sit down to eat, ask yourself, "What am I going to be doing for the
next three hours?" If you nap, eat fewer carbohydrate foods, if you plan to train eat more
carbohydrates. In other words, adjust your carbohydrates up or down depending upon
your anticipated energy output.
Rule Four: It is almost impossible to get all of the nutrients your body needs to remain
healthy and active from food alone, particularly if you are on a diet. Therefore, it is
important to supplement your diet with vitamins and minerals to ensure maximum progress
toward your fitness, health, muscle-building and fat loss goals.
Rule Five: Eliminate junk foods, processed foods,and alcohol, consuming these foods
does little for your energy. Drink eight to ten glasses of water throughout the day, this will
ensure you are replacing fluids lost during exercise. You need not wait until you are thirsty,
by then you are already dehydrated. Finally, consuming high fiber foods helps reduce
cholesterol and promotes efficient intestinal function.
| Learn more about your specific needs, contact Judy to schedule an appointment for a comprehensive Fitness Evaluation today. |
| Copyright 2008 Sea Breeze Yoga - All Rights Reserved |