Krystal’s Tips to High Quality Nutrition
We all know that nutrition is at least 70% of what makes any program successful, but many still struggle with what to eat. With many screaming at every nutritional book an article they come across, Hall of Strength contributor Krystal Skinner has brought great advice to those seeking excellent guidance to making nutrition very easy to follow.
Nutrition Quick Tips:
-Drink at least a gallon of water every day and use the restroom regularly
-Cook your own food, with fresh ingredients
-Read nutrition labels and learn what your daily macro intake should be
-Eat whole, filling foods
-Limit added fats, salts, and sugars
-Pay attention to you what you’re drinking and make sure you’re not drinking all your daily calories
-Plan your meals and snacks
-Vegetables are very low calories and carbs; vegetables are friends
-Add lemon, lime, cucumber, apple cider vinegar or ginger root to a glass of water to for better digestion
-Be conscious of what and how much you’re eating
-Eat your healthy fats! Ie coconut oil, peanut/almond butters, avocados,
-Consuming at least 2-3 tbs ACV a day removes toxin, improves digestion, boosts your metabolism and balances the pH levels in the body
-When craving salty or greasy foods try making your own “fries” out of fresh vegetables (insert link to sweet potato fry recipe & zucchini chip recipe)
-Eat a healthy high protein meal before or after a workout
-The best time to drink protein shakes are before or after a workout, upon waking, or before bed. They can be used as a meal replacement, but try to fill your diet with more filling foods.
-Know the difference between good carbs vs bad carbs:
bad carbs are low in fiber, refined, processed, fast digestion so hunger comes quicker, energy levels deplete faster, added sugars, high insulin levels, can cause weight gain because the carbs will convert into fat cells.
-examples of “bad carbs”- fruit juices, sodas/pop, cookies, pastries, cakes, white bread, white crackers, pasta, chocolate/candy, ice cream, chips, fast food/french fries.
-examples of “good carbs”- fresh fruits, fresh vegetables, beans, peas, lentils, whole grains, brown rice, quinoa, chia seeds, sweet potatoes, potatoes, walnuts, peanuts, macadamia nuts, hazelnuts, sunflower seeds
-*Reducing your daily caloric intake of junk foods and swapping out for “zero calorie foods” can cut the risk of developing type-2 diabetes, reduce the risk of heart disease, and ease joint pain*
Foods that burn more calories than they contain:
Celery, apples, apricot, asparagus, honey dew, blackberries, blueberries, lettuce, cress, grapefruit, green beans, kelp, broccoli, lime, mango, carrot, cantaloupe cabbage, papaya, beetroot, garlic, cauliflower, green tea, mushrooms, onion, chili peppers, cranberries, lemon, pineapple, peach, cucumber, raspberries, tangerine, tomato, spinach, strawberries, zucchini, turnip, watermelon.