Nutrition is an essential part of a balanced, healthy lifestyle. To get the most out of each workout, you have to have the proper nutrition to fuel your body.
Often times we find that improper nutrition and fad diets can severely impact physical performance and lead to health issues later on. This is why it’s vital to integrate a nutrition plan that compliments your fitness goals in a healthy, safe way.
With so much conflicting information circulating, it is hard to discern what is accurate and applies to you and your lifestyle. At DMSfit, we have spent years researching how food works with the body and we take an “everything in moderation” approach.
DMSfit works with you to develop a nutrition and meal plan that helps you reach peak performance.
Some of the supplements we may suggest might include:
- Fish oil
- Multi Vitamin
- Vitamin D
We also offer supplements through Dr. Neustadt and the Poliquin Group, which can be integrated into your overall wellness program to provide you the finest nutrients and help increase results.
DMSfit owner and trainer David Sandoval is a certified BioPrint Practitioner. BioPrint is a cutting-edge, non-invasive fat loss and wellness program developed by Charles Poliquin. The method measures your body fat in certain parts of your body, and by understanding where you store your fat, you can determine which hormones in your body are out of balance. Through precise body fat measurements and client assessment, BioPrint practitioners recommend an individualized program of nutrition, supplements and lifestyle changes based on each client’s unique BioPrint.
Daily calorie intake will differ on an individual basis and will be based on each individual’s current health. Daily allowance is typically 2,000 calories a day, but this does not account for weight loss or gain, health goals, gender or age. However, a person needs between 1,200 and 1,500 calories to maintain daily functions.
Calorie counting should really only be performed when trying to gain or lose weight. Otherwise, it’s best to be more concerned with eating nutrient dense foods and the source of the food.
Depending on your allergies, there are both plant-based and whey-based supplements that can help ensure you get all the proper nutrients. Working with a health care practitioner will help determine if someone is nutrient deficient and in need of supplements. An important thing to remember is that switching up foods and nutrients can help prevent you from developing food allergies.
When looking to lose weight, it is essential to consume carbohydrates that are fibrous in nature. This will help to maintain a moderate insulin response. To learn more about how to manage insulin response, please visit www.charlespoliquin.com.
I also suggest limiting fructose or sugar intake, alcohol, hydrogenated oils and trans fats. Drink lots of water — striving to consume half your body weight in ounces. Additionally, eliminating grains, eating a lot of vegetables and getting enough protein can support weight loss, but check with your primary care physician before making any dietary changes.
I am not a huge proponent of diets, but instead of an overall lifestyle change. I believe everything can be eaten in moderation. The right approach is about eating healthy, nutrient-rich foods because it’s what is best for you.
Each diet will have its pros and cons. The key is to make sure that the chosen diet will have long-term benefits. I encourage each of my clients to do their research before adopting a new diet and to discuss the options with their physician. The right mindset is about what will benefit the individual’s life moving forward to keep them at their healthiest.
Low-carb diets are more popular these days. Is this something I should consider? If so, why? What are the benefits of a low-carb diet?
It is more important to eat carbohydrates that are low on the glycemic index than to eat a strictly low-carb diet because the goal is to ensure a moderate insulin response. (For more information, please visit www.charlespoliquin.com). Strive to eat carbohydrates that stimulate a low to moderate insulin response, as opposed to high, because when there is a high insulin response, it can interfere with the body’s ability to metabolize fat.
Organic is ideal because food sources should be as pure as possible so nutrients can be easily metabolized, and therefore, desired results achieved.
I live in an area where organic produce is not widely available. Are there certain fruits and vegetables that I should make a special effort to eat organic?
When possible, eat organic, but if resources are low, try to choose produce that has a peel or a thicker skin. You can find which fruits and vegetables are best to eat organic at www.ewg.org/foodnews/summary.php.
Farmers markets and local farms are the best source of food because they offer the most information about the product itself and food preparation/handling. Specialty stores that buy local and source from local farmers are the next best option since they are really just serving as the middle man between you and the farmer. If these options are not available, Whole Foods is a good option.
There are certain foods, spices and herbs that increase metabolism. Certain herbs like fenugreek can help with insulin response. Green tea can also help the body detox, ridding itself of toxins that may slow down metabolism. However, it will ultimately be about developing the right balance of food and portion control to boost metabolism.
Yes, I suggest eating 4-6 times a day, including snacks.
The amount of fat one should consume depends on dietary needs and will be assessed on an individual basis. The best thing to do is try to rebalance fat in take with Omega 3s and 6s.
Cook with and eat foods that contain healthy fats. Stay a way from trans fats and from foods labeled “low- fat.” Ideally, eat food as whole and as close to its natural state as possible, as opposed to processed.
The following are some examples of healthy fats:
- Extra virgin olive oil
- Coconut oil
- Pumpkin oil
- Grapeseed oil
- Almond oil
- Nut oils