By Ronaldo Fulieri
Here are 7 things you should know if you are going through a physical challenge and want to get a strong and healthy body.
1. WATER – stay hydrated and drinking quality water is one of the best things to stay healthy. Water is the
main fluid of our body and almost all systems depend on water to stay functional. When performing exercise you normally sweat and lose liquids easily. So, keep an eye on your water consumption and increase fluids before, during and after physical activities. Also, it is highly recommended that you drink at least 1-2 cups of water first thing in the morning before any solids at breakfast. REMEMBER: water is as nurturing as food and it’s vital to our state of health. It’s the vehicle and the key ingredient for life.
2. EAT SMART, FOCUS ON NUTRIENT DENSE FOODS – if you would like to get a strong body, healthy and fit then you will need to focus on high nutrient foods instead of processed and refined foods. Wholesome, natural and preferably organic ingredients are essential keys to stay healthy and fit. Vegetables, legumes, seeds, nuts, grains, fruits, algae, green grasses are classic examples of natural nutrient dense foods. Focus on them and your weight shall reduce…naturally!
3. REFINED CARBOHYDRATES CAN BE TRICKY, BE CAREFUL – “Carbs” are high combustion fuel in our body and every time you exercise intensely you tend to expend more carbohydrates stored in the muscle and liver, called glycogen. Every adult stores around 600g of glycogen average. When dieting or under extreme situations, your body may require more energy from carbs to be able to function to peak performance. I always suggest that you lower the consumption of refined and processed carbs, such as white bread, pasta, potatoes and rice. And increase the natural and unprocessed carbs like vegetables, fruits, legumes and grains. The key to achieve a good physic is to eat low GI foods all day long or before activities and then consume something high GI after the designed activity or training exercise.
4. STRESS LESS, SLEEP AND RELAX MORE – it is very important to consider sleep more and relaxing activities when under a physical or health challenge. Rest and sleep is very healing and it allows the body to recover, recuperate and rejuvenate daily, without sleep or rest your body will get very weak and disturbed. If you have trouble sleeping or relaxing maybe it’s time to consider either get a health practitioners advice or initiate a different habit which will allow you to relax more. Example of relaxing things to get your sleep under control.
- Read a book instead of watching TV until late
- Exercise in the morning or after working, but not very late and at least 4-6 hours before bed time
- Eat less protein and sugars at dinner time
- Increase your wholesome food choices
- Increase consumption of magnesium rich foods to assist relaxation and sleep
- Drink less alcohol
- Avoid excess of stimulants, especially during afternoon and nighttime. Example: caffeine drinks
- Sleep in a dark or semi dark room
- Avoid electronics and computer 1 hour before bed
- Drink a carminative, relaxing and sedative tea. Example: Chamomile with hops tea
6. TIMING IS EVERYTHING – Nutrient timing is very important for us because it allows our body to get access to many thousands of chemicals compounds at different times a day. Eating and/or drinking something nutritive regularly is essential to vital health. When designing your own nutrition try to have a meal or consistent drink to keep up with your active body. During physical challenges the body demands more of nutrients then ever before. It is fundamental to stay on top of your energy and nutrient foods. That is the key to stay lean, fit, sharp, toned, flexible and healthy.
7. EAT MORE RAW FOODS – If you like to get really lean and lose good amount of weight than you have to eat things a little RAW! I will explain to you why natural and unprocessed foods are great for you:
- High content of water
- Alkaline effect in the body
- Source of energy, fibre, nutrients, phytonutrients and natural enzymes
- Help control appetite and reduce cravings for sweets
- Mostly low in calorie when compared to processed foods – high in energy – carbohydrates, protein and fats
- Antioxidant – anti-ageing, healing and preventative
- Assist the body on the cleansing process and detoxification. Great for the liver, intestine and kidney cleansing
For more tips, ideas and information about food, nutrition and cooking stay tuned.
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