When we work in an office job from morning to night, slouch as we work at a computer, spend long hours commuting in a car each day, and relax in front of our latest Netflix programme every night, our bodies start to pay the price. Our sedentary lifestyles leave little time for what’s truly important for our bodies: regular exercise and a healthy diet.
Many of us have the regular exercise portion down. What with our National Step Challenge and ActiveSG’s various sports & wellness schemes, we are constantly being reminded to engage in physical activities. However, some of us have yet to see any results in our journey to lose weight. If you are one of these people, we are here to tell you that you’re missing a large aspect of living a healthy lifestyle: Diet.
“They [dieters] seriously underestimate portions, especially for grains and meat,” says Eat Your Way to Happiness author Elizabeth Somer, M.A., R.D. “They eat too many processed foods that are high in calories, fat, salt, sugar and low in fiber, vitamins, minerals and phytonutrients. They eat far too few fresh fruits and vegetables and when they do eat them, they chose the worst ones, such as potatoes, iceberg lettuce, apple juice, etc.”
It is important for us to realize that there are no easy solutions to healthy eating. Celebrities and influencers alike may promote their “miracle diets” that helped them to lose weight; but there is no proof that these are effective or even beneficial to your body. The truth is, all healthy weight loss comes from a calorie deficit, or burning more energy from food than you take in.
Today, we want to share with you the nutrition value of different types of food. Keep these in mind when your planning for your next meal! You can always start a food journal to help you better track whats going into your body. Make sure you include these essentials:
Carbohydrates
Low-carb diets are all the trend right now, but one big problem is that they restrict your body’s preferred energy source. If you want to cut back on calories from carbohydrates, focus on reducing your intake of snacks such as sugar-sweetened beverages (bubble-tea lovers, please watch out) and candy. To maximize your energy level and long-term health, try consuming nutrient-rich carbohydrate sources such as whole grains, fruits, vegetables, beans and peas.
Protein
Studies show that protein is by far the most filling nutrient. It helps you feel more full — with less food. Including protein in your breakfast may help keep you satisfied until lunchtime and make it easier to avoid snacks that contain solid fats and added sugars. Moreover, for those of you who want to get fitter, it’s important to know that keeping protein intake high can also help prevent muscle loss during weight loss. Start including low-fat dairy products, lean meats, poultry, seafood, tofu, nuts and beans in your meals now.
Iron
Now to all my ladies, listen up! Iron is one of the few nutrients that females between the ages of 14 and 50 need in a higher amount than males the same age to reduce their risk of iron-deficient anemia. Ever felt dizzy during your exercises? That’s because you have a lack of iron in your system!
Pump up your intake with excellent iron sources, such as lean red meat and iron-fortified cereals. Other good sources include poultry, fish, beans and leafy green vegetables. When relying on plant foods for iron, consume a source of vitamin C, such a strawberries or tomatoes, with the iron-rich food to help your body absorb the iron.
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There’s no one-size-fits-all plan for nutrition. “You must design a diet you can live with for life, not a quick-fix gimmick that always results in weight regain,” says Somer. “Respect and love yourself to feed your body only foods that will fuel and nurture it, not foods that undermine health.”
Not sure how to start eating healthily?
Don’t worry, Active Zone is organizing two upcoming events for you to learn more!
Firstly, we have our Nutrition Workshop. Our registered dietician can give you the best advice to get you started on a healthy diet. She will also be ready to answer any questions you have so do voice out all your concerns.
Next, we are also holding a Healthy Cooking Class. Sure, knowing what you have to eat is easy but actually executing your diet plan can be difficult. Constantly sourcing for places that sell the right food for your diet can be a hassle, so learning to cook them yourselves will be good!
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Contact
For more information on our upcoming workshops or group classes, contact us at:
Name: Active Zone by Active Red
Email: ActiveZoneSG@gmail.com
Phone: 8363 5661
Website: www.ActiveZone.sg
Online Store: www.activelife-shop.weebly.com
To find out more about Active Red, read about us here.
To choose an Active Kickboxing Programme, read about our different Kickboxing Programmes here.
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