|
 |
 |
Healthy
Shakes |
Found that the discipline has
given you a new lease of life and has shown you the 'way', but
feel that you aren't doing yourself justice by eating the wrong
types of food? If you want to get your body in gear and try out
a healthier way, below are a few tips to help give you a nudge
in the right direction. How many times have you heard "You are
what you eat"? Its so true. Especially so with a
sport/art/discipline like ours which sees us expending so much
energy while practising...........
Increase
your energy levels
Generally the onset of spring signals the
body to seek fresher, lighter and healthier fare and when we
follow the natural rhythm of the body and nourish ourselves with
wholesome, nutritious foods, we are able to practise with more
energy and endurance. But why should we wait for a change of
season to get up and make the move? Surely if you really want
to make that change, simply do it. When I think about my own
food choices (especially with my competitive boxing background
in mind) I'm always looking at how certain foods affect the
performance of the body. Personally and to my dismay, I can't
digest toast or other refined carbohydrates. Along with causing
indigestion, they leave me feeling bloated and fatigued. So
after cutting a few sessions short recently because of dietary
indiscretion, I was motivated to clean up my eating totally. As
a result, I've experienced increased energy and endurance along
with much better moods.
My best training sessions always seem to be after I've had
something healthy such as a protein shake for breakfast, or an
apple and a handful of nuts as a pre-training snack. An added
bonus? I've found that my line of thinking is much sharper and
when faced with a multitude of obstacles while training, I can
act more instinctively and find myself in a flow-like zone.
If you'd like to take a healthier option that will provide
increased energy levels, try out the suggestions below and find
out for yourself.
Eat 5-7 mini meals per day
Most nutritionists agree that eating frequently
(although lightly) keeps blood sugar and energy levels stable
throughout the day. Aim to nourish the body every 2-3 hours
with a balanced snack of protein, health carbohydrates and fat.
Each mini-meal should be no more than 300 nutritional calories.
Choose natural, whole, organic foods. Select foods as provided
by nature (oatmeal instead of boxed cereal, whole-grain bread
instead of crackers, potatoes instead of crisps). Eat organic
as much as possible for higher nutrient value and to avoid
poisonous chemicals. Focus on fruits, vegetables, whole grains,
legumes, raw nuts, chicken and fish. Eliminate packaged,
refined and processed foods, especially sugar, which weakens the
immune system and leads to fatigue. Avoid chemical sweeteners
such as splenda, maltitol, and aspartame. Instead, use the
sweet herb stevia, raw honey or unsulphered molasses. Reduce or
eliminate dairy products, flesh foods, alcohol, and caffeine,
all which stress the body and deplete energy. Drink at least
8-10 cups of fresh pure water daily. Start each day with the
juice of half a lemon in a cup of warm water to cleanse and
balance the digestive tract so you can better absorb nutrients
from the foods you eat.
Savour each meal and chew eat bite
thoroughly
Take your time while eating, noticing the
appearance, aroma, textures, and flavours of your food. Before
and after each meal, try to take a moment to breathe deeply and
visualize the nourishment the food is providing. You may laugh,
but due to fast foods becoming such a regular part of our daily
lives, something has been lost along the way and we simply eat
just for the sake of it. If you take the healthier route and
chew each bite thoroughly you'll improve your digestion and
absorption of nutrients. You'll get a boost in metabolism and a
noticeable increase in energy.
Notice how what you eat makes you feel
What we put in our mouth directly influences our
energy, moods, emotions, and health. Do you get congested after
eating yogurt? Does turkey give you indigestion? Do you need a
nap after lunch?
Try to notice which foods deplete your energy and which foods
restore it.
Be prepared. If serious about getting out of a fast food rut in
order to try a healthier lifestyle, set aside a day to shop and
prepare some of the suggested snacks in advance. Then, when
you're heading out for practise or coming back from a session,
all you need to do is grab and go.
|
Banana & Blueberry Jolt
1 ripe banana
a handful of blueberries
1 tea spoon of honey
add enough milk or soya milk in order to blend together
|
Ingredients for Banana & Blueberry
Jolt |
Muesli Kick
(You need a good blender for
this one)
1 cup of muesli
3 stoned dates
2 stoned nectarines
1 pint of milk or soya milk
|
Ingredients for Muesli Kick |
Green Eyed Monster
1 ripe banana
1 tablespoon of yogurt
1 tea spoon of honey
1 tea spoon of spirulina*
1 pint of milk or soya milk
|
Ingredients for Green Eyed Monster |
*Spirulina is a blue
green algae that was used by the Aztecs as a power food, to give them
energy and increased levels of stamina. It is incredibly high in protein
and also contains vitamins, minerals, amino acids, fatty acids and
digestive enzymes essential to health.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com
website are provided for informational and
educational purposes. This includes any videos, fitness
programs, fitness workouts and general articles.
In no event shall Urban Freeflow or any individual or company
involved with the development of these articles be liable for
special, indirect, incidental or consequential damages of any
nature, including but not limited to personal injury, loss of
anticipated profits or claims from third parties.
If you are unsure about your fitness levels, please consult
with a doctor before you carry out any exercises demonstrated here.
 |
