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Healthy Eating Tips:

1. Eat within one hour of waking. Your body needs fuel to burn fat. Getting started on an empty stomach actually forces your body to break down muscle for fuel rather than using fat.

2. Balance carbs with protein:
a. Most meals: Try to get equal amounts of carbs and protein. Protein slows carb digestion, drives fat and carb metabolism, and is the material for muscle and tissue growth. b. Pre workout: allow 30-90 minutes for digestion, but do not workout without fueling first. Eat 1 gram of protein for every 2 grams of carbs. c. During workout: if workout is one hour or less, nothing but water is needed. If workout is longer than one hour, a small amount of carbs should be taken in at the hour mark and as needed for energy every 15-30 minutes thereafter. (5-15 g carbs) d. post workout: eat within 45 minutes following your workout. Balance carbs and protein - 1 gram protein for each gram carbs.
3. Eat small meals every 3-4 hours throughout the day. Going longer between meals slows metabolism and encourages muscle breakdown. Eat small meals so the entire meal is used as fuel rather than excess being stored.

4. Don't "save" carbs and fat. Skipping meals while anticipating eating a large meal later doesn't work. The body can only use so many carbs, fats and proteins at a time, and extra just gets stored as fat, even if you havent eaten all day or plan not to eat for the rest of the day.

5. Keep meals balanced. Your body can only use so many grams of carbs, fat and protein. Don't cut back on one to eat extra of another. The amount you need depends on your lifestyle, body type and activity level.

6. Get produce with each meal. We need the vitamins, minerals and fiber provided by fruits and veggies. Especially veggies!

     
 

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type: Common Interest
categories: Dieting
Fitness & Exercise
Food & Nutrition
Lifestyle & Culture
members: 43
administrators: Bdastrup
created: 06 December 2011

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