What are your goals?
I always struggle with how to help people when they ask the
big questions, “What should I do to be healthy? How can I lose weight? What
exercise is best? How should I work out? What should I eat?”
The problem with giving an answer- is that these questions
are too broad. One of the reasons people struggle with weight, health, fitness
and exercise, is due to the absence of clearly defined goals. It is that
simple. We want to believe that the path to health nirvana is one path and that
fitness, weight loss and health are one and the same- and while they can be,
they are not intrinsically the same and the steps to achieving weight loss
goals may different that the steps to achieving fitness goals and then within
fitness goals, there are performance and sport specific goals that are
completely different that goals to “be thin and look good naked.” While, in
general, it is healthy to be at a reasonable weight- a lot of thin “apparently
healthy” people get out of breath walking around the block, let alone running
or hiking or doing anything active. Even among fit people, there is a huge
difference between those who hit the gym every day for an hour as part of a
healthy lifestyle vs. elite athletes who train to compete in running, cycling,
swimming or body building/strength showdowns.
Before the questions can be
answered- they must first be explored.
1)
What is your goal? If you have multiple goals,
then I would recommend splitting them up.
2)
“Eating healthy” does not automatically include
weight loss. I know many people who eat healthy – but are still 20 pounds
overweight.
3)
Weight loss is a specific goal. It is only one piece of health and fitness.
4)
Sometimes weight loss and fitness goals do not
work hand in hand. If you are looking to increase muscle mass and create
definition and a strong balanced body, you might not lose weight during the
process. It is complicated. With regard to cardio fitness, I know and see many
long distance runners who can run entire marathons (most are lean and trim) yet, it marvels me that many long distance runners have a high
body fat and carry extra body weight despite their ability to run a marathon. I am in awe and have a great respect for long distance runners. They are clearly elite athletes, and yet it is possible that a marathoner have high body fat and be slightly overweight. We have all seen it. Likewise, I know tiny, thin, “fit” people who could not make a 10-mile run, let
alone a 26-mile marathon, yet they can crank out a 1 hour class at the gym and do it very well. The nutrition needed to run is HUGE! CARBS! The body
needs energy. However, if there is too much, the body will store it as fat. The
nutrition needed for each body is specific and intricate. All this to say- that
if a person starts up running to loose weight, they usually do, but if the
eating does not compliment the goals – are you running to loose weight? Or are
you training for a marathon- then it is possible not to loose weight or even gain. Know your goal and eat to support it.
5)
Fitness for a general purpose- should include a
combination of strength, cardio and flexibility.
6)
Sports specific training for performance is
sometimes excessive and purposefully relies on hours of training in 1 modality.
To be a good cyclist, you must spend a lot of time in the saddle.
7)
The Nutritional requirements for losing weight,
maintaining a general level of fitness across modalities, or sports specific
training for performance can look VERY different. Before you can ask the
questions, what do I eat and how should I exercise, you first need to define
your goals.
The links below provide reading for thinking and
conversation. I do not agree with every word. I do not feel the need to filter
and attempt to channel your thinking to mirror mind. Inviting you to read and think and decide if
any of this lands with you. I hope these will be food for thought and encourage
you to live a healthy life with nutrition and fitness regimens that match and
meet your goals.
Food combining:
Some people believe that nutrition goes beyond what you eat
and how much you eat to include what you combine with what. This is interesting
reading.
So- I offer this article to provoke your thinking. I do not
offer it to say I agree with every point. Rather, when I read an article such
as this, I begin to think and formulate ideas that I can connect with. So as I
read this, I had these two thoughts:
1)
While I do not subscribe to the absolute idea of
food combining, I do believe that the worst foods to eat are those that combine
sugar and fat. So, basically all the indulgent junk food like: potato chips,
ice cream pizza, cookies, and so on.
2)
Another take-away from this reading, is that
each of us have certain food combinations that don’t agree with us. If we can listen
to our bodies and notice how our bodies react to certain meal combinations and
types of foods, then we can work to avoid these foods that are less agreeable
to our unique bodies.
Clean eating
challenge:
People say to me all the time, “Help me! Please, tell me
what to eat!” Ironically- I can’t. I can offer suggestions, but ultimately,
everyone has a unique body, preferences, health goals and individual nutrition
requirements- I can share the science of nutrients – and offer what works for
“some” or “most” or what works for me- but the bottom line is that each of us has
to learn what works for us. As scary as it sounds- the more we can own this,
the closer we are to finding the solutions and answers to the question, “ What
should I eat?”
We need both macronutrients (fats, carbs and proteins) and
micronutrients (vitamins, minerals, and phytochemicals for cellular repair and
to maintain proper biochemical functions in the body. That having been said- here is an “idea” on
which to experiment with nutrition and learn about your body. Below is a link
to a clean eating challenge. I personally would not eat everything on the list,
but it is a starting point for those looking for a starting point. This list
will come under fire with purists but notice that while pork tenderloin is on the
list (something you will NEVER find at my house) things like Oreos, Snickers, Donuts,
Ice Cream, chips, and that sort of junk food is not on the list. We can
disagree about eating animals and animal products, but I think we can agree
that processed chemical food is not healthy. In that sense, this list is what
most consider “clean” as it is a list of whole foods. So if you are vegan or
vegetarian- just ignore the meat and or diary choices.
*While I do not eat meat or dairy – it is not my goal to
convert anyone. People have to figure out what is right for them. I do consume
cage-free/ free-range eggs on occasion, and I eat fish. I am not looking to
debate or argue with anyone for his or her choices. I say live and let
live. I have tried many eating paths, and
this lands well with me. I have eliminated dairy (cheese, milk, yogurt)
because it bothers my stomach. I am
cautious with eggs because I have ethical issues with massive egg farming and the unethical treathment of animals. I have never been a big meat eater- It started from day one
with me- I just don’t like the taste. I have never been a big fan of steak or
chicken and Pork is totally out for me. I now continue NOT to eat these because
(1) I still do not care for the taste and (2) I am environmentally focused on
the impact of eating such animals. I tried strict vegan for a while, but found
that I was making “ethical vegan choices” that were less nutritionally sound
than bringing back fish and eggs in moderation. I am not looking to be judged
or judge. I am encouraging you to learn what works for you.
So why would I offer up a clean eating list with foods that
I don’t 100% agree with? Because reading and learning is never a waste of time. It is always a Launchpad for thinking and
ultimately confirmation or transformation.
We should not fear information and viewpoints different than our own. I
am sharing this because some people literally need and want a list. Some people
literally need and want a meal plan-only if to use as a template to create
their own meals.
So here it is- one idea of a clean eating list and meal
plan.
What are your
goals?
Amen! Set your goals. Clearly define what it is you want to
do or change. If you can figure that out, you are on the path to “beginning
with the end in mind.” (S. Covey)
Then, once you have a fitness goal, the next step is to see
the path. Determine your nutritional needs that will support this goal. Here is
to setting, working for, achieving, reflecting and redefining goals. I phrase it as such, because the journey to
health and fitness is just that- a journey. You will have challenges, successes
and setbacks. If you detour, get back on the path. Keep on going. The journey never ends.
Wishing you optimal health! Wishing you fitness!
Lisa
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