5 - 2017 - Choose2be Nanaimo Fitness

Staying Lean and Healthy: Food, Protein, Movement and a Realistic Approach to Supplements

by Veronique Rioux | May 25, 2017 | Nutrition

People have often asked me what I eat and which supplements I use to stay lean and active. Over the years, my answer has changed. I now think less in terms of finding the “perfect” diet or supplement stack and more in terms of building consistent habits around food, movement, strength, sleep and recovery.

Supplements can sometimes be useful, but they are not what creates a healthy body. Most of the foundation comes from regular meals, enough protein and fiber, a variety of foods, consistent exercise and habits you can realistically maintain.

Start With Food First

I try to build meals around foods that nourish me and keep me satisfied rather than thinking of food as “good” or “bad.” Protein has been especially helpful for me because it supports muscle and helps meals feel more filling.

Useful protein sources can include eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans, lentils, fish, poultry, meat, protein powder, nuts and seeds. You do not need to follow a particular diet label to eat well.

I also enjoy foods like vegetables, fruit, whole grains, nuts, seeds and fermented foods. And I still eat foods simply because I enjoy them. A sustainable eating pattern needs room for both nourishment and pleasure.

You Do Not Need to Avoid Gluten, Sugar or Processed Foods Completely

There is no need to remove gluten unless you have a medical reason or notice that it does not agree with you. The same is true for sugar and processed foods.

Instead of trying to eliminate everything, I prefer to look at the overall pattern. If most meals include protein, produce, fiber and foods that keep you satisfied, there is room for treats and convenience foods too.

You can read Food Journaling vs. Calorie Counting if you want a practical way to notice your eating patterns without becoming overly restrictive.

Protein Supplements

Protein powder can be convenient if you struggle to get enough protein through meals or need something quick after exercise. Whey, soy, pea and other protein powders can all work depending on your preferences and tolerance.

A supplement is not automatically better because it is labelled “clean” or sweetened with a particular ingredient. Look for a product you tolerate well, enjoy and can realistically use.

For more on fueling exercise, read What to Eat Before and After a Workout for Energy and Recovery.

Vitamin D

Vitamin D can be useful for some people, particularly in places with limited winter sunlight, but the right amount depends on your diet, sun exposure, age and blood levels.

I would not recommend a blanket dose such as 3,000–4,000 IU every day for everyone. If you are unsure whether you need a supplement or how much to take, it is better to discuss it with a healthcare professional.

Omega-3

Omega-3 fats are found in foods such as fatty fish, walnuts, chia seeds and flaxseed. Some people also use fish-oil or algae-based supplements.

Whether you need a supplement depends on what you eat and your individual health needs. If you take medications or have a medical condition, it is worth checking with a healthcare professional before adding higher-dose supplements.

Chia and Hemp Seeds

Chia and hemp seeds are foods rather than essential “fat-loss supplements,” but they can be useful additions to meals. They provide fiber, fat, minerals and some protein.

I like adding them to smoothies, yogurt or oatmeal because they are easy ways to add texture and nutrition.

What About Apple Cider Vinegar?

Apple cider vinegar does not put your body into an alkaline state, and you do not need it to “detox” or stay lean.

If you enjoy it in salad dressing or diluted in food, that is fine. There is no need to drink it every morning for health or weight-management purposes.

Spirulina, CLA, Bee Pollen and Royal Jelly

These products are often marketed with impressive claims, but I would not consider them necessary for staying lean or healthy.

CLA supplements, spirulina, bee pollen and royal jelly do not replace a balanced diet or consistent training, and some supplements may cause side effects or interact with medications. Bee products can also trigger allergic reactions in some people.

If you are considering a supplement for a specific health reason, talk with a physician, pharmacist or registered dietitian rather than relying on marketing claims.

Multivitamins

A multivitamin may be useful in certain situations, but it is not automatically necessary for everyone.

People with restricted diets, nutrient deficiencies, pregnancy, absorption issues or other specific needs may benefit from supplementation. For many people, food can provide most of what they need.

Strength Training Matters More Than a Supplement Stack

If your goal is to stay strong and support body composition, resistance training is one of the most useful things you can do.

Maintaining muscle supports strength, mobility and healthy aging. It also helps you stay capable and active over time.

You can read How Muscle Mass Affects Metabolism and Why Strength Training Matters or 10 Benefits of Strength Training for more.

The Bigger Picture

There is no supplement that replaces consistent habits.

A realistic approach is to focus on regular movement, strength training, enough protein, plenty of variety in your diet, adequate sleep and stress management. Supplements can be useful when there is a specific need, but they should support the foundation rather than become the foundation.

If you want help building practical habits around food, movement and everyday health, learn more about Health & Lifestyle Coaching.

Nutrient-Dense Foods, Inflammation and Sustainable Energy

by Veronique Rioux | May 18, 2017 | Nutrition

Food can influence how energized and satisfied you feel throughout the day, but nutrition does not need to revolve around “detoxing,” alkalizing your body or avoiding every processed food. A more useful approach is to focus on an overall eating pattern that includes a variety of nutrient-dense foods, enough protein and fiber, and foods you genuinely enjoy.

Inflammation is also more complicated than any single food being “inflammatory” or “anti-inflammatory.” Short-term inflammation is a normal part of healing and exercise. Chronic inflammation can be influenced by many factors, including overall diet, smoking, sleep, physical activity, stress, body composition and medical conditions.

What Are Nutrient-Dense Foods?

Nutrient-dense foods provide useful amounts of vitamins, minerals, protein, fiber or other nutrients relative to the amount of food you are eating. Examples include vegetables, fruit, beans, lentils, whole grains, nuts, seeds, eggs, fish, dairy or fortified alternatives, tofu and other minimally processed foods.

That does not mean every meal needs to be perfect. A sustainable eating pattern can include convenience foods and treats too. What matters most is what your overall diet looks like over time.

Energy: Nourishment vs. Quick Pick-Me-Ups

The original version of this article referred to “biological debt” and adrenal inflammation from caffeine and sugar. I would remove those ideas because they are not useful ways to describe normal human metabolism.

Caffeine can temporarily increase alertness, and sugary foods can provide quick energy, but neither automatically damages your adrenal glands. The bigger question is whether you are relying on coffee or sweets because you are consistently under-eating, sleeping poorly or going long periods without balanced meals.

For steadier energy, try building meals around a combination of protein, carbohydrate, fiber and fat. For example, yogurt with fruit and oats, eggs with whole-grain toast, beans with rice and vegetables, or a smoothie with fruit, milk or yogurt and a protein source can all provide more lasting nourishment than repeatedly reaching for quick energy alone.

What About Inflammation?

No single food can eliminate inflammation from the body. However, dietary patterns that regularly include vegetables, fruit, whole grains, legumes, nuts, seeds, fish and other nutrient-dense foods are generally associated with better overall health.

Instead of trying to identify one “inflammation-fighting” superfood, aim for variety. Different foods provide different nutrients and plant compounds, so eating many colours and types of plant foods can be a simple way to broaden your nutrition.

The Alkaline Diet Myth

You may have heard that certain foods make the body too acidic and that eating “alkaline foods” can correct this. Your body tightly regulates the pH of your blood through systems including your lungs and kidneys. Eating broccoli, bananas or spinach does not meaningfully change your blood pH.

Many foods labelled “alkaline-forming” are still excellent choices because they are fruits, vegetables, nuts and other nutrient-rich foods — not because they change the acidity of your body.

So by all means eat broccoli, zucchini, apples, cherries, carrots, cauliflower, bananas, spinach and other produce. Just eat them because they contribute fiber, vitamins, minerals and variety, not because they are “alkalizing” you.

Nutrition and Exercise Recovery

If you exercise regularly, adequate nutrition can support recovery. Protein helps repair and maintain muscle, while carbohydrates help replenish energy stores used during training. Fluids, sleep and overall calorie intake also matter.

You do not need expensive supplements or a highly restrictive diet to recover well. Regular meals that include protein, carbohydrate and produce can cover a lot of what most recreational exercisers need.

For more practical ideas, read What to Eat Before and After a Workout for Energy and Recovery.

Nutrition and Body Composition

If changing body composition is one of your goals, nutrient-dense foods can be helpful because foods higher in protein and fiber often support fullness and make it easier to build balanced meals. But weight and body composition are influenced by your overall energy intake, activity, genetics, sleep, medications, hormones and many other factors.

There is no need to eliminate entire food groups or chase a “perfect” diet. A more sustainable approach is to build habits you can repeat consistently.

You may also find Food Journaling vs. Calorie Counting helpful if you want to become more aware of your eating patterns without obsessing over numbers.

Focus on the Bigger Picture

Good nutrition is usually less dramatic than health trends make it sound. Eat a variety of foods, include protein regularly, choose fruits and vegetables often, stay hydrated and allow room for foods you enjoy.

If you want support creating realistic habits around nutrition, movement and everyday well-being, learn more about Health & Lifestyle Coaching.

How to Read Food Labels: Ingredients, Nutrition Facts and Portion Size

by Veronique Rioux | May 11, 2017 | Nutrition

Food labels can be useful tools, but they can also be confusing. Packaging may highlight claims such as “high protein,” “low fat,” “natural” or “no added sugar,” while the full nutrition facts and ingredient list tell a more complete story.

You do not need to fear every unfamiliar ingredient or choose only foods with very short ingredient lists. A better approach is to understand what the label is showing you, look at the overall nutritional value of the food, and decide whether it fits your needs.

Start With the Serving Size

The serving size tells you what amount of food the nutrition information refers to. If you eat twice the listed serving, you will also get roughly twice the calories, protein, carbohydrate, fat and sodium shown on the label.

Serving sizes are not rules about how much you are “allowed” to eat. They are simply a reference point that helps you compare foods and understand the information on the package.

Look at the Nutrition Facts

A few things can be especially useful to notice:

protein
fiber
sodium
saturated fat
added sugars, when listed
vitamins and minerals
total calories, if that information is relevant to your goals

You do not need to choose foods based on only one number. A product can be high in sodium but also high in protein and useful in a particular meal, or higher in calories but still nutrient-dense and satisfying.

Context matters.

How to Read the Ingredient List

Ingredients are generally listed in descending order by weight, so the ingredients near the beginning are present in the greatest amounts.

Instead of assuming that fewer ingredients always means a healthier food, ask whether the ingredient list makes sense for the product. A loaf of bread, yogurt, soup or protein bar may naturally contain several ingredients and still be a perfectly reasonable choice.

The goal is not to avoid every additive. It is to understand what you are buying.

What About Additives and Preservatives?

The original version of this article listed many additives as if they were automatically dangerous. I would remove that approach.

Food additives approved for use in Canada are assessed for safety within permitted amounts. That does not mean every highly processed food should make up most of your diet, but it also does not mean ingredients such as colours, preservatives, natural flavours or artificial sweeteners are automatically harmful.

A more practical question is: How often am I eating this food, and what does my overall eating pattern look like?

If most of your diet includes a variety of foods such as vegetables, fruit, whole grains, legumes, protein-rich foods, nuts, seeds and other nutrient-dense options, there is room for packaged foods too.

Trans Fat

Trans fats are worth paying attention to because higher intake is associated with cardiovascular risk. In Canada, partially hydrogenated oils were banned as an ingredient in foods, which has significantly reduced industrial trans fat in the food supply.

You can still check labels, but this is not the same issue it was years ago.

Added Sugar

Food companies may use different forms of sugar, including cane sugar, glucose, dextrose, syrups, honey and others.

Rather than trying to identify and eliminate every type of sugar, look at how the food fits into the bigger picture. A product with some added sugar can still fit into a balanced diet, while a diet made up mostly of sweetened drinks, desserts and low-fiber snack foods may provide less overall nutrition.

Sodium

Sodium is another useful item to notice, especially if you eat many packaged or restaurant foods. You do not need to avoid salt completely, but being aware of sodium can help you compare similar products and make choices that fit your health needs.

Artificial Sweeteners

Artificial and non-sugar sweeteners are not automatically harmful. Some people find them useful for reducing added sugar, while others prefer not to use them because they dislike the taste or notice digestive discomfort.

You do not need to treat them as either “good” or “bad.” They are simply one option.

Portion Size Without Obsession

Portion awareness can be helpful, but it does not need to become rigid.

Simple visual references can be useful when you do not want to weigh or measure everything:

1 cup is roughly the size of a fist
½ cup is roughly a cupped hand
about 3 ounces of meat or fish is roughly the size of a palm
1 tablespoon is roughly the size of a thumb
1 teaspoon is roughly the tip of a thumb

These are approximate guides, not exact rules.

A Simple Way to Build a Balanced Plate

Instead of focusing only on restriction, try building meals around a few basics:

a source of protein
vegetables or fruit
a source of carbohydrate
some healthy fat
enough food to leave you satisfied

That could look like salmon, potatoes and vegetables; tofu with rice and stir-fried vegetables; yogurt with fruit and oats; or beans, avocado and whole-grain tortillas.

Focus on the Overall Pattern

Food labels can help you compare products, understand portions and notice nutrients, but no single ingredient determines whether your diet is healthy.

The bigger picture matters more: variety, enough protein and fiber, regular meals, fruits and vegetables, enjoyable foods, and habits you can maintain.

If you want support building realistic nutrition habits, learn more about Health & Lifestyle Coaching.

You may also find Food Journaling vs. Calorie Counting useful if you want to become more aware of your eating patterns without getting overly focused on numbers.