Eating Tips for the Successful Individual

Good morning,

I hope you had a great week and are gearing up for Thanksgiving next weekend. I am staying in town which should be nice and relaxing. However, no nutrition tips next week as I will be observing the holiday weekend. I will resume the 12/2/16.

Most of us have heard of the book The 7 Habits of Highly Successful People. Yes? In case you haven't, it is a book written that notes common ways of living that most successful people abide by. Basically, the books says that if you adopt these habits you will be more successful as well. The reason I bring this up is because today's Nutrition Tips will focus on 5 healthy eating tips that the successfully fit live by. Enjoy!

1. Little Variation to their Daily Menu They are aware of the amount of energy (i.e. calories) their body needs on a daily basis. Because their daily menu remains roughly the same, they have an awareness of how many calories they are actually consuming (without counting calories). They have refined their taste buds to include healthy foods. Therefore, their body continues to crave that type of food (ex. whole foods over processed foods). Note: You don't want to become obsessed over what you're taking it. Rather, these foods become habit and just part of your daily routine that you look forward to and keeps you feeling good.

2. Not Skipping Breakfast

• Highly fit people jump start their metabolism first thing in the morning by eating something (even if it's small) for breakfast.

• Eating breakfast helps curb your hunger so that you don't overeat later on in the day.

• Skipping breakfast has been shown to cause overeating later on in the day.

• Skipping breakfast has also been shown to cause an individual to make poor choices when it comes to choosing food items.

• Note: If you workout first thing in the morning, it is okay if you eat breakfast within an hour after finishing your workout. You are still eating breakfast.

3. H2O

• Fit people tend to drink 6-8 12oz glasses of water per day.

• This helps your body function in just about every aspect.

• If you exercise you will need to exceed the amount listed above. Drink as needed while you exercise.

• Don't consume more than a gallon of water per day unless you are replenishing your electrolytes.

4. Eat Less, but Eat More Frequently

• Eating smaller meals can help to reduce cortisol levels.

• When cortisol levels rise, it's an indicator for your body to start storing fat.

• People who skip meals have the highest levels of cortisol which would make decreasing body fat more difficult.

• When you eat many small meals throughout the day, it teaches your body to keep the cortisol levels low.

• Eating more frequently can also help you make smarter foods choices throughout the day.

5. Real Food First

• The fittest people tend to reach for whole foods first (ex. fruits, vegetables, whole grains, etc.).

• Whole foods have more fiber which will keep you full longer with fewer calories.

• Low density foods take up more room in your stomach which is a good thing.

• Fit people tend to have a 90% rule. Eat 90% good and then save the other 10% for that cupcake you just can't resist.

• If you're eating 90% good all the time, you deserve to indulge and have no room to feel guilty about it!! Just enjoy!

That does it for today. I hope you have a wonderful, relaxing, healthy Thanksgiving weekend! Don't forget to earn your meal next Thursday. See you on December 2nd!