At Beverly Hills Posture, we tend to focus on the training regimen of our clients. But we’re keenly aware of the importance of diet on your overall fitness level. When thinking about the relationship between your diet and your exercise program, remember the old saying “You can’t out train your diet.” In other words, you can easily undermine a great fitness program with a poor diet!
But the choices you make at the dining table can actually support your training efforts. Regardless of the reasons for your training program here at BHP, eating certain foods can assist you with achieving better results. From those of you who are training to recover from an injury or chronic pain problem to our veteran fitness enthusiasts, there are a number of foods that everyone should consider incorporating into their diets.
Remember to always keep an eye on the amount of calories consumed, regardless of what type of calories they are. The Beverly Hills Posture Team does not recommend any particular “diet.” We’re big fans of a well-balanced eating strategy–which should be an integral part of your daily lifestyle. Here’s a list of some food choices that work hand in hand with a well-designed fitness program:
Many people avoid nuts due to the high fat content. This is a mistake. Many nuts are packed with anti-oxidants, heart-healthy unsaturated fats and phytosterols. The only caution is to watch portion size since the calories can add up quickly. But the healthy benefits of unsalted, dry roasted nuts such as peanuts, almonds and pistachios can make those calories a vital part of your fitness program. A great, low-calorie option is pistachios. One ounce of shelled pistachios has only 160 calories, 6 grams of protein and 3 grams of fiber and is cholesterol free.
Greek yogurt is a great option to get a healthy dose of protein and calcium into your diet. Greek yogurt is thicker and creamier than regular yogurt and carries a bigger serving of protein. Just choose brands with the fewest ingredients and are low or no fat.
Eggs have gotten a bad rap over time, but they can be a vital source of protein and they are packed with a host of vitamins and minerals. They are inexpensive and easy to prepare. The knock on eggs has always been the cholesterol. If you are worried about that, simply use only egg whites, or remove two of the three yolks from a three egg omelet.
SKINLESS CHICKEN AND TURKEY BREAST
Lean poultry is a great way to boost your protein intake without packing on the calories. Four ounces of skinless poultry has over 30 grams of protein and is loaded with essential nutrients like phosphorous and B-vitamins. It is easy to prepare and relatively inexpensive while giving your body the needed ingredients to support your fitness program.
FRUITS AND VEGETABLES
Fresh fruits and vegetables are the superstars of a healthy diet. They pack in a wide range of vitamins and minerals, are generally low in calories and high in fiber. You should be getting about half of your daily calories from carbohydrates, mainly from fruits and vegetables along with whole grains. Here are some that are great for your workouts.
Cranberries have a powerful class of nutrients called PACs (Proanythocyanidins). These provide help in maintaining healthy bones, teeth and your immune system. This helps your body recover from your workouts while providing these essential nutrients.
Another recognized “superfood”, beets are naturally high in nitrates which have been shown to boost athletic performance. Beets are great when juiced with other fruits and vegetables. They can be eaten raw, cooked or bought canned. One study showed that those eating a diet rich in beets ran faster and recovered quicker.
A category of vegetables including broccoli, cabbage, kale, cauliflower and Brussels sprouts. These veggies truly qualify as another “superfood” given their ability to boost your immune system and the wide array of vitamins and phytonutrients they contain . A great source of Vitamin A and C as well as folic acid are just a few of the benefits of these vegetables. Just don’t over cook them, you will lose more of the nutrient value the more you cook them. A great foundation for a fitness friendly diet.
There is a reason that a workout fiend like Popeye downs massive amounts of spinach. He knows his “superfoods”! Spinach packs in the iron, potassium and anti-oxidant Vitamins A, C and K. Spinach is also a great source of lutein which helps with eye health and protection from the sun. This vegetable works as hard as you do in your workout routines.
Another food that has gotten a bad rap at times. As long as you aren’t frying your potatoes, the complex carbs in potatoes are easily digestible making them a great source of fuel prior to a workout. Easy to prepare by steaming, microwaving or baking potatoes offer a host of nutrients and are a great source of fiber. Sweet potatoes also have loads of Vitamin A and beta carotene.
The key term here is “whole” grains. Whole grains contain the bran, germ and endosperm. These are the parts of the grain that contain the majority of the Vitamins, nutrients and fiber. Overly processed grains have had these essential parts removed, also removing most of the nutritional value. A diet that is rich in fiber has a wide range of health benefits. Reducing blood pressure and cholesterol, and lowering your risk of diabetes and heart disease are just a few of them. Fiber also helps keep your digestive system running smoothly and curbs your appetite by making you feel fuller, thus eating less. A food that helps you eat less food, how great is that? Good whole grains include bulgur, brown rice, whole oats, cornmeal and buckwheat. Beware of products that pretend to be whole grain. If the package says “enriched flour” or “wheat germ”, odds are it does not contain whole grains.
This is just a short list of the many options that are available to design a dietary plan that provides your body with essential Vitamins and minerals and boosts the effects of your workouts. It is this relationship between diet and exercise that can optimize your fitness level. In other words, your diet and your exercise program do not exist in a vacuum. They affect each other and when paired correctly, can ramp up your results.
As always, we recommend you seek the advice of a qualified fitness or nutrition professional whenever beginning a new diet or exercise program. If you have any questions about your fitness plan or nutritional program, feel free to contact us for an appointment, we will be happy to assist you.
If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.