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.

Weight Loss Tip:

There are 3,500 calories in one pound of fat. A proven strategy to lose 1 pound of fat is this:

Expend more energy by moving you body more to burn about 200 extra calories each day A 150 pound person will burn about 200 calories in 30 minutes of moderately intense exercise. If you weigh more than 150 pounds you will burn more, men with large amounts of muscle mass will burn more, and people who weigh less than 150 pounds will burn slightly less. Any increase in activity is helpful such as taking the stairs, walking to the gym, parking farther away from work or shopping center, walking the dog, and vacuuming one extra day each week.

Eat 300 less calories than normal. You might be able to achieve this by cutting out one snack or by simply eating smaller portion sizes. If you are an evening snacker, try to stop consuming food 2 hours before bedtime.

A couple of small changes can yield positive and lasting results:

Expend 200 calories more each day.	200
Eat 300 less calories each day.	+ 300
Equals a calorie deficit	500
Times 7 days in a week	x 7
Weight loss per week, 3,500 calories = 1 pound

This strategy will help ensure that your weight loss comes from fat instead of muscle and over the long haul will result in a slow weight loss that you will be more likely to maintain because you achieved the loss by changing behaviors that lead to becoming overfat. Loosing fat instead of fat and muscle will leave you with a lean and toned appearance instead of a lean and soggy appearance! This combination of lower in caloric intake while exercising is the key to healthy weight loss and maintenance.

Tracey can help you set up a healthy eating program and calculate your individual calorie needs.

Do you have a great calorie counting book that is small, comprehensive, and easy to use? Tracey recommends The Calorie King Calorie, Fat, and Carbohydrate Counter and orders these in bulk quantities for clients. To get a copy contact Tracey.