Nutrition and Fitness:They Go Hand-in-Hand

You can’t have one without the other!

Fueling your body with low-fat, nutrient-packed food each day does wonders for your body. That’s a good thing. By making careful choices in your meals by consuming lean protein, the right carbohydrates, fruits and veggies, and healthy fats, you’ll provide your body with all the essentials necessary for optimal health. And that’s a great thing!

But a healthy body needs more than just a steady intake of good nutrition. It also needs to expend some energy by working off calories, revving up your metabolism, and building a strong body.

Let’s start with some Basics of Nutrition.

Protein

Proteins are composed of amino acids, sort of like building blocks for your body to help your body to function properly. Good choices include: eggs; fish/shellfish; poultry; lean red meat; nuts and nut butters; seeds/beans; soy; milk and milk products like yogurt and cheeses.

Carbohydrates

Carbohydrates provide energy, but some carbs are better than others.Sugars and starches convert to glucose when consumed, and the body needs glucose for energy.But you don’t want instant gratification in the form of a candy bar.Well, maybe you want instant gratification but your body craves more longer-acting, complex carbs.

Dietary fiber in whole grains helps to keep your digestive tract in tip-top shape. High-fiber foods such as whole-wheat bread, oatmeal and brown rice are all excellent choices of high-fiber items.

Colorful fruits and vegetables supply fiber along with vitamins, minerals and anti-oxidants.Berries of all kinds do a body good since they are a great source of antioxidants.

Fats

Don’t shy away from eating fat because of the negativity the word “fat” conjures up.We all need a little fat in our diets to make our bodies run efficiently.Good fats include olive oil, avocados, nuts, and Omega-3 fatty acids, which can be found in fatty fish such as salmon.Omega-3s can also be found in plants such as flaxseeds.Avoid saturated fats in butter and trans-fats, since these fats can clog your arteries. Think moderation when it comes to fat, even the good fat.

So after that nutrition refresher, keep in mind that great health requires more than just eating well.It’s not just all intake -- get your body moving!Consistent activity prevents weight gain plus offers wonderful benefits of such as improving how your body functions.

Cardio exercises improve stamina and keep your bones and joints in good condition.Weight-bearing exercise increases bone density and helps to prevent osteoporosis or brittle bones.Weight-training is just as important as cardio since it creates strong muscles.Muscle mass revs up your metabolism, which is much needed as we age.

With spring just around the corner (countdown!!!), shift your fitness regimen to the wonderful outdoors where you can get some fresh air and a little sunshine along with your endorphins.After being cooped up inside during the l-o-n-g dreary winter days, head to a playground (with or without the kids!) and swing a little (great leg workout) or climb up the tall sliding board to sneak in a mini-stair master workout in the fresh air.Sure, slide down for a little fun but climb right back up again – several times to keep your heart rate up.

If you’re near a beach, try climbing on some beach rocks (wear appropriate footwear, of course; no flip flops for rock climbing).Or look for some smaller rocks on the beach to use as weights and give your biceps a fun workout.

When outdoors, don’t forget to apply sunscreen. You’ll want a good burn in your muscles, not from sunburn.Sunglasses are a must, too, to protect your eyes.And always pack a baseball hat or wide-brimmed hat to protect your face and to avoid getting a headache from too much glare.

If seasonal allergies are your enemy, don’t let them prevent you from heading outdoors.Time to get out your allergy medications or nasal steroids to keep your symptoms at bay.

There’s no excuse to avoid exercising outdoors.Brisk walks, bike rides or outdoor boot camp . . . make fitness an important part of your life, right along with good nutrition.

But even if you consume a well-balanced diet, your body may still need a little extra support.Calcium supplements can provide that much-needed calcium when your diet is lacking in milk products, which are a rich source of calcium.Vitamin D helps in the absorption of calcium so don’t take a calcium supplement without some “D” along with it.Ask your physician which type of calcium and how much Vitamin D is best for you, depending on your diet, risk factors and other health concerns.

Use supplements that are recommended by your nutritionist or physician – or ones that you have thoroughly researched.Rely on supplements with a backing in real science – not “bro-science” (word of mouth handed down by bodybuilders who may have individually had success with a particular supplement.)

For example, whey protein has been scientifically proven to be good for you.It is rapidly absorbed by the body compared to other proteins (chicken, fish) that need to be broken down during digestion.Whey protein is great in the morning when added to a smoothie or oatmeal or mixed in water or juice since it makes you energized (without relying on your morning latte!)

BCAAs (branched chain amino acids) are like the building blocks of muscle mass.They aid in repair and rebuilding of muscles after a good workout.

No time to make salmon?Fish oil supplements can nicely supply your Omega-3 requirements.

Remember that good health needs a combination of a wide variety of foods with a hefty dose of fitness.Nutrition and fitness go hand in hand, like BFFs!Include a few good recommended supplements to ensure that your body is really getting all the nutrients it needs.

Think spring, longer days and the great outdoors.Eat well, get out there and get moving!