Nutrition

Nutrition and Diet Food!

We cannot survive without it. It’s what we do with it that counts. Changing your diet is by no means easy, if there was a magic wand to change our mindset we would all look like gods and goddesses. Change is learned, learned by forming new habits, science tells us that for something to become a habit it will take an average of 66 days and that needs to be consistently day in, day out, but this could take longer for you than it may for me. It is any wonder people give up?

Bass-Fit can help you learn to make food choices, create new habits and help you to be accountable for what you eat and drink, however the work MUST come from you, you must be certain that you want to make the change and commit to that change! Failure makes you feel rubbish, affirms that you can’t do it, and you give up, putting it down to being a terrible idea. With the Silver and Gold PT packages you get to see if you are mentally ready to change by taking some quick psychometric tests that assess your readiness to change.

Taking small steps to change your eating habits can help you to make a success of your goals. Reaching for all things sweet was something I felt I deserved if I was having a stressful day. I was working long hours and needed an energy boost, I realised after I changed my eating habits, that this was actually having a negative effect on my energy levels and only boosted me for around 30 minutes while the sugar did its job, not only this short term daily fix, but I felt permanently tired, and never had much energy for things i enjoyed doing.

A few Tips and facts:

Choosing fresh single ingredients and starting with simple meals, will give you the opportunity to learn how to put flavors together, and give you confidence in the kitchen. It doesn’t have to be hard, you could surprise yourself!

A healthy balanced diet will include all the macronutrients (Protein Carbohydrate & Fat) and micronutrients (vitamins and minerals) you need. Most vitamins cannot be made in the body, so we must get them from out diet. There are two types of vitamin groups, fat soluble (vitamins ADE & K) and water soluble (Vitamins B complex and C)

There is a common misconception that we think is that if we eat less, we will lose weight, right? You couldn’t be more wrong! Your body goes through hundreds of processes each and every hour of the day, to keep homeostasis, (keeping the equilibrium, adjusting your hormone balance, providing you with energy to run, catch that falling child, react to situations, to keep you from falling over, to heal you if you fall, to digest the meal you have just eaten and many many more).

In order to achieve all these jobs for you, it needs to be fed nutritious foods, given enough water to not only keep the outside hydrated, but the inside too. Think about it, would your car run well if there was no oil in it? No, so why would you be any different? It’s the type of oil you put in it that makes the difference on the inside and out!

I have added a list of foods to reduce, some to include, followed by a little bit of education on the various Macro and micronutrients to include for optimum health.

Foods to reduce:

Processed foods including;
Ready meals, fresh and frozen.
Pre prepared meats and fish.
Packet sauces.
Jars of pre-made sauce – all varieties for Pasta, Curry, Chinese, etc

Foods to include:

Fruit and vegetables – 10 portions per day, focusing mainly on vegetables.
Chicken & Turkey – Skin removed
Lean cuts of pork, beef & Lamb– Fat trimmed
Fish and Shellfish

Vegetarian/vegan options include:

Pinto beans Black beans Kidney beans Lentils and split peas Garbanzo beans Nut butters Tofu, tempeh & soy protein products – for the vegetarian and vegan, but also a good alternative on meat free days for those that eat meat.

Macronutrients (Fat, Protein & Carbohydrates):

Fat

Fat is an important part of our diet without it we cannot survive. Fat helps us to absorb and transport vital vitamins and minerals around the body. Vitamin D; vital for strong bones and teeth. Vitamin E; aids blood circulation, slows the ageing process and is a powerful antioxidant. Vitamin A; helps to build bone, aid digestion of protein and protects us against pollution, and vitamin K; aids bone formation, helps to prevent heart disease and plays an important role in blood clotting.

There are different types of fat; saturated, polyunsaturated and monounsaturated fats, and a mix of these fats help to keep your body healthy. Examples of good fats are: avocado, nuts (not everyday or big handfuls), seeds, oils, (examples are olive oil, rapeseed oil – cold pressed), butter, seeds, eggs, cheese, to name a few, these are a mix of saturated, monounsaturated fats and polyunsaturated fats.

Protein

Protein is the building blocks of life, we need protein for our muscles to grow and repair, for our skin, hair and nails, for our organs, muscles and glands to operate optimally for us. Not only this but Protein helps us feel satiated when mixed with other macronutrients, including protein in every meal will help you to stave off feelings of hunger between meals and set your body up to work best for you.

Good sources of protein to include in the diet are:

Chicken – skin removed
Turkey – skin removed
Lean cuts of pork, beef & Lamb– Fat trimmed
Fish and Shellfish
Protein doesn’t need to be all in the form of meat there are plenty of vegetarian and vegan options:
Pinto beans
Black beans
Kidney beans
Lentils and split peas
Garbanzo beans
Nut butters
Tofu, tempeh & soy protein products

Carbohydrate

Carbohydrates are the main source of fuel for energy; we store glycogen in our muscles and liver ready for use, our brain depends on the glucose as a source of fuel. That said, a diet too high in carbohydrate can upset the balance of our blood sugar levels (insulin), which results in a fluctuation of energy and mood. Too much carbohydrate can lead to storage in the adipose (fat) tissue.

There are 3 types of carbohydrate:

Simple carbohydrate; this comes from cane sugar, fruit, fruit Juice, honey, jam, dried fruit etc…
Complex Carbohydrate; Bread, pasta, rice, cereals, potatoes, sweet potato & vegetables
Fibre essential for good gut health; fruit & vegetables (the skins), beans, lentils, sweetcorn, bran, nuts and seeds.

Sugar has its uses in pure form, such as carbohydrate to give us energy, our primary source of fuel. But in the refined form you will be surprised just how much refined sugar is hidden in the foods we buy, try to get into a habit of checking the labels on foods like jars of sauce, tomato ketchup, salad dressings, tins of beans, even stock cubes. The higher up the ingredients list on something, the more of it there is.

H20

Water is important for your health and is essential for life. It is recommended that you drink at least 2 litres of water each day to maintain hydration. Not only good for hair skin nails, but transport for walter soluble vitamins B group and C too. Issues such as sugar, caffeine, salt and alcohol can influence the body’s fluid balance in some way, that is not to say you cut them out, but cutting them down, helps to address that balance.

Finally, don’t believe everything you read on social media. It can be a helpful tool but also damaging one too, a lot of it is not science based and cannot (and should not) be relied upon. If in doubt ALWAYS seek advice.

Let me help you further, contact me at Leoniebass@bassfit.co.uk and we can work out what steps you need to take, and find the best route for you, one size does not fit all, but that is life isn’t it?