Nutrition

Why does it matter?

Some of the benefits of healthy eating include:

• Improved nutritional status affects hair, skin, bones, teeth, energy levels, aerobic capacity, immune system, cognitive ability, and eyesight.
• Optimal muscle mass and maintenance
• Increased metabolism
• Improved and sustained energy level throughout the day
• Minimize weight gain and encourage maintenance of a healthy weight
• Disease prevention and/or management
• Improved sports performance

Exercise is important for general health and well-being, weight loss, and weight maintenance. Dietary intake (what you put past your lips) weighs heavily toward helping you reach you health and fitness goals. Most people are surprised to learn that dietary intake can affect your exercise/sports performance and/or ability to loose and maintain weight loss more than aerobic exercise and strength training combined. Does this mean you should only concentrate on dieting and forget exercise? Definitely not, but you should realize that eating the right foods at the right times in the right quantities has a significant impact on your ability to reach and maintain your health, fitness, and weight goals.

Tracey can help you achieve optimal nutritional status by individualizing a healthy eating plan incorporating behavior modification, not just another "diet."

The New Food Pyramid

In 2005, the U.S.D.A released a new, updated version of the food pyramid we all grew up with. The emphasis is now on a personalized approach to a healthy diet, in coordination with exercise and setting realistic goals. For more information, go to MyPyramid.gov
Tracey can help you navigate the new MyPyramid tools and apply the system to your healthy lifestyle.

Recipe of the Month - Soy or Dairy Shake

¾ cup soy milk, preferably calcium fortified, or skim milk
¾ cup orange juice, preferably calcium fortified
1 to 2 tablespoons oat or wheat bran*
1 to 2 tablespoons wheat germ*
1 to 2 tablespoons ground flaxseed meal*
2 to 3 ounces soft tofu. or ½ cup plain, fat-free yogurt
6-8 baby carrots, or one large raw carrot, chopped
¾ cup fresh or frozen fruit
1 teaspoon honey

1. In a blender, combine the milk and juice. Turn on the blender, and carefully add the bran, wheat germ, and flax. (This keeps the dry ingredients from sticking to the side of blender.)
2. Stop the blender and add tofu, carrots, and fruit. Cover and blend on high until smooth.
3. If the shake is too thick, thin with a little juice, soy milk, milk, or water.

Copyright 2006 by Step By Step Fitness, Tracey Long. All Rights Reserved.
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