healthier eating
I'd advise you to make some healthy substitutions for foods that you already eat: replace white bread (GAK!) with whole grain bread (judge by the ingredient label, not the color. Look for the term WHOLE wheat, or rye, or whatever, flour, NOT just "wheat flour".); avoid simple carbohydrates (sugars, white flour) and stress complex carbs (whole grains, vegetables, etc., which have many health benefits, including fiber which will help you feel full). Replace diet soda with mineral water or herbal teas (a glass or two of green tea per day, with assorted other herbal teas throughout the day--they are flavorful, but very low calorie. I like to sweeten mine with Stevia, an herbal sweetener that doesn't cause the body's insulin levels to increase. I also like to have a big glass of water with a few drops of stevia in ---it's highly concentrated, if you use too much, it starts to taste bitter, but if you use a little bit, it tastes kind of honey-sweet). Replace regular "junk food" chocolat bars with one of the chocolate coated "Luna" bars that Clif bars just came out with. Make sure to get some soy protein during the day: it seems like researchers are discovering more health benefits of soy every day (for more info, see the dixiediner.com web site). Before you leap on the "low carb-high protein" bandwagon, be aware that these diets are NOT supported by nutrition organizations such as the American Dietetic Association, the National Cancer Foundation, and the Heart Association (nor by Shape, Fit, Fitness, or other more reputable health and fitness magazines). Also, most of the "evidence" that they work and are healthy is anecdotal evidence not supported by scientific research. (It's also a way of eating that seems way out of line with how the human body evolved. Throughout history, humans have survived on a high carbohydrate diet. Doesn't it seem, then, that that's the way we're meant to eat?) Though high=protein diets may show results in some people, the health risks (osteoporosis, liver damage, etc.) are not worth it. Some body builders promote this diet, but they are also prone to other rather unhealthy practices in order to get a certain look. And don't be mislead by the fact that Oprah recently did a program on one particular high-protein diet (sugar busters)...she's not a nutritionist or an expert in healthy eating (remember when she dropped lots of weight on a liquid protein diet?... One of the most unhealthy diets around...then gained it all back, and more, once she started eating real food?) I'll jump off my bandwagon, now!
One book that has good info on nutrition for athletes is "Sports Nutrition" by Susan ??? (I forget the name). It's published by Human Kinetics (which has a reputation for good books backed by sound research). There is also good general nutritional info in a series of books by Kurt Brundgardt "Complete book of Abs" "Complete book of arms and Shoulders" or "Complete book of legs". All three books have an excellent chapter on nutrition (basically the same chapter in each book). Check in the library and see if any of these books is available. You can look up the American Dietetic Association web site and see what they have to say about different ways of eating.If you'd like more info, feel free to contact me by email. If not, good luck moving toward a healthier way of eating >^..^<
