Fitness Goals vs. Nutrition

America is currently in a love/hate relationship with food and our fitness goals. There is a tremendous amount of apps out there in regards to weight control. With the volume of nutrition programs, diet books, and health ads, we seem to be in a war with how to handle our bodies. Worse yet, we have an obesity epidemic. NCBI says, “The latest estimates are that approximately 34% of adults and 15–20% of children and adolescents in the U.S. are obese.” That’s over a third of people.

What can we do? Science tells us food is the key to losing weight, gaining weight, or maintaining. What we eat (and when) are paramount to fitness. Of course, exercise is a major part of a balanced lifestyle. (On this note, try adding this to your workout.) However, with certain fitness goals, you need to eat certain things.

What to Eat to Lose Weight

There are so many diets available and each person needs to tailor their own weight loss plan. No two bodies are exactly alike. One of my friends can eat Oreos by the sleeve and still has trouble keeping weight on, while another watches her diet, exercises, and continues to struggle. Your fitness goals don’t have to be a huge battle.

Studies tell us the surest path is just a numbers game. While it’s not fun, the best way to think about it is the food pyramid. It’s the one you’re probably familiar with from earlier nutrition classes.

food pyramid for your fitness goals — *The food pyramid! Does this look familiar? It’s got the recommended allowance of food intake for maximum nutrition.*

Just cut out the top and bottom, focusing on the center portion. This leaves you with a large portion of your nutrition focused in leafy greens, healthy meats, and dairy products. With these, be sure to choose whole foods because ones may contain inflammatory additives that, while delicious, may affect your health. A great diet for this if you need an idea is a Mediterranean diet. Another option is to be aware of your eating times; fasting has been studied more in recent years and has shown great results.

Sugars and starches are the main cause of inflammation, weight retention, and other health problems. Humans evolved for a specific diet, and recent years have provided a cornucopia of delicious, cheap, sugary-starch foods that have taken us away from what our bodies naturally need. Our bodies were just not made to handle that, and we haven’t caught up physically for this fierce influx of food that’s just not good for us in gargantuan amounts. In this case, fat is not the enemy; sugar is.

Focus: Whole foods, leafy greens, healthy portions of meat. Less oil, no sugars, no starches. Also, make sure to track your progression with body fat.

What to Eat to Gain Weight

If you’re on the opposite end and are working to gain weight, you may have an easier time with this. You’ll still have to follow some rules so that you’re putting on healthy weight instead of empty pounds. Start a food journal and set goals with what you’re consuming.

measuring food for losing weight — *It doesn’t have to be a fight with food. Just be mindful of what works and what doesn’t.*

The best way is by putting on muscle, lean or otherwise. The solid rules are to eat more small meals throughout the day and watch your alcohol intake. Your nutrition and fitness goals are more important than a quick buzz. Your friends will understand.

You can involve more of the food pyramid with gaining weight, eating from the entire selection. Of course, sugars and starches may be involved, but take care not to overindulge. Choose many high fat and protein foods like nuts or milk. Also, fill up with whole grains like oatmeal, or use rice. Smoothies/shakes can be helpful as well. Here’s a great resource for recipes and tips for those wanting to be healthier.

Focus: Use healthy protein shakes, dairy, nuts, and involve a good balance of the entire food pyramid. Find your body weight to grams of protein ratio.

What to Eat to Maintain Weight

This diet is more of a lifestyle, and it includes elements of the first two. Reaching your goal weight is a short term path, but to maintain it, you must think long term.

fresh nutritious food for weight management — *Your best bet is to stick with vegetables. Learn to eat a variety of beautiful, natural colors.*

Like the “losing weight” section, you must reduce sugars and starches in your diet, but you don’t have to eliminate them. When losing weight, that’s the goal, but if you’re maintaining, it’s fine to include them. The same goes for the “gaining weight” section, focus on filling up throughout the day with nutrient dense foods, but you don’t have to eat quite so much.

Keep a food journal (with a fitness goals section) so you’re aware of what’s going into your body and how it makes you feel. If you’re like my friends from earlier, you can inhale an entire sleeve of cookies and be okay weight-wise, but does that actually make you feel energized and happy? If it’s something you’re okay with, then eat what you’d like. Food should not be the enemy here, but a partner through the day.

Focus: Be aware of the food you’re consuming. As long as you’re eating whole, nutrient-dense foods like leafy greens, fish, and eggs, you can safely consume moderate amounts of sugar & starch. After all, life is meant to be enjoyed.

Herbs: Just Tasty or Something More?

Cooking with herbs: Health Benefits

We’ve all been there. You’re in the kitchen, grabbing food, and hurriedly throwing it in the pot while a hungry group of friends stares at your back.

But how often do you sacrifice healthy meals for quick ones??

More people are realizing how closely diet affects their overall health nowadays. Considering the amount of people struggling with weight loss, irritable bowel syndrome, or even simply an upset stomach, it is easy to see why. Research shows that food can not only fill our stomachs but can also heal our bodies. As Hippocrates says: “Let food be thy medicine.”

And the best medicine comes from our gardens.

Rosemary, For Nose and Allergies

Ah, Rosmarinus officinalis, our lovely perennial herb that makes chicken (or tofu) so, so tasty. Rosemary gives a savory, earthy flavor to your meals. Some call it “woody” or compare it to mustard. But what exactly do these needle-like leaves do for our body?

This attractive plant contains phytochemicals such as rosmarinic acid and camphor. Camphor was used in ancient India as a medicine for fever; its benefits are the ability to reduce fever and aid with swelling. The small amounts in rosemary can also help with congestion.

herbs health body benefits — The delicious smell of rosemary can make your house inviting as a bonus benefit!

The rosmarinic acid, of course, is the main player here. It’s anti-everything bad for you: antioxidant, anti-inflammatory, antiviral, and antibacterial.

Next time you’re sick consider adding rosemary to your chicken noodle soup, or add a dash to any meal for additional health benefits with a delicious flavor!

Thyme, For Protection

When it comes to standard kitchen fare, thyme is a reliable standby in the herbs and spices rack. This herb imparts a subtle aroma, likened to mint. Not only does it play well with others, but it also doubles the antibacterial properties of whatever you’re cooking.

The active ingredient here is thymol. This fierce antiseptic was used to soak bandages in ancient times to guard us against infection. Now how do we use it? In mouthwashes. That’s right. Thyme is in that bottle of Listerine.

If it’s helping keep your mouth clean, what lovely things is it doing for us farther inside?

Garlic, For Heart Health

A close cousin to the onion, garlic has been used for thousands of years as a food and medicine. This garden gem will set off your spice sensors with its warm taste. Usually, you’re going to want to roast it to mellow it out. Other than its warrior nature against things like the common cold (Seriously folks, rosemary, garlic, hot water. It knocks it right out of me.), the plant can also be used to help your heart.

The powerhouse is allicin which is activated by crushing or chopping garlic and letting the air reach it. Allicin reduces cholesterol levels in the blood and regulates blood pressure. Research suggests an effect on muscle soreness, and the heart is the hardest working muscle in the body. Is that a reach? Of course, but it’s nice to think about.

garlic-health-herb-benefit — Garlic is so easy to work with. You can roast, fry, or eat it raw if you’re feeling adventurous.

Basically, you’re doing yourself a favor by ordering that garlic bread. Tell them I sent ya.

Turmeric, for Inflammation

This herb grows wild in South and Southeast Asian forests, and it gives curry its bright orange color. The herb is aromatic and more on the bitter side. Some compare it to ginger with a dab of orange. It’s found easily in stores in a ground powder form. This was something easy for me to grab during a grocery run and slap into a dish at home.

Born in Ayurvedic medicine, the herb adds a beautiful flavor to most savory dishes as well as its anti-inflammatory properties. This comes from a phytochemical inside called curcumin, and also where the vibrant color comes from.

Looking at our traditional Western diet, we could all use a little turmeric at our side to fight inflammation. Sugar is great but wow does it swell us up.

Lemon Balm, for Sleep & Digestion

This herb is one you’ve probably seen as an essential oil, but you can also use it in food. “Balm,” or “Mint Balm,” not to be confused with “Bee Balm,” is from the mint family. This may be used more in sweet dishes and teas, but anything (like fish) that could use some uplifting lemon notes to its flavor profile would benefit.

Lemon balm also contains rosmarinic acid, but with its other eugenols, tannins, and terpenes, the plants overall chemical effects are changed. Instead of just anti-everything-bad-for-you, it’s a soothing effect that helps you sleep. Lemon balm is still the main ingredient in Carmelite water which is still for sale in German pharmacies to this day.

A close friend suggested a simple recipe of cooking heirloom tomatoes with lemon balm and goat cheese. It’s a light, refreshing dish you can serve by itself, or with some toasted bread, similar to bruschetta.

Coriander(Cilantro), for Vitamins

While I’m one of the small percentages of people that taste soap when I eat this herb, I still try to include it in my diet. It’s also included here simply because it’s healthier than people realize. Similar to the earlier lemon balm, this plant has a lemony flavor, but it also has notes of orange, nuts, and a general spice aroma.

Native to Iran, coriander grows wild all over Western Asia and Southern Europe. Studies have shown that the plant’s leaves contain major amounts of vitamin A, C, and K, plus a large helping of beneficial dietary minerals. If you want, you can also use the seeds in your cooking. While they have less of those vitamins, they do make up for it in fiber, calcium, iron, and magnesium.

cilantro healthy herb cooking — Cilantro is as fresh and green as your helpings of spinach or kale, with just enough vitamins in it!

Basically, you’ve got a great arsenal of supplements all ready for you either growing in your garden or easily picked up at the store. Try a new recipe, and you may find something delicious and nutritious. Your body will thank you.

Tag: nutrition