Tess's Top 5 Nutrition & Exercise Tips for 2013

Tess, a friend whom I met this summer through a mutual friend and the sport of triathlon is currently completing her Master's in Nutrition in Colorado (I know, I'm jealous too).  She has taken the time to put together her top 5 nutrition and excercise tips for 2013!  Enjoy!

Tess and fiance, Tucker, at Super Bowl Sunday 10K in CA.

Happy New Year Everyone!  I am a personal trainer and on my way to becoming a Master Nutrition Therapist.  As you may or may not know, exercise and nutrition go hand-in-hand to produce desired results, so I came up with a few tips that relate to both topics.  Please feel free to contact me if you have questions about anything I wrote, or if you have other general nutrition or exercise-related questions! pasternak.tess@gmail.com


1.  Commit to TWO weeks. If you are having a hard time getting started on an exercise routine, just commit to two weeks of consistent exercise.  This can be anything from walking 30 min a day, to taking a Zumba dance class.  In a span of two weeks, the mitochondria in our body has the ability to double, which translates to increasing our endurance noticeably.  At the end of two weeks, your body will be acclimated to the exercise you have been doing and it will feel much easier and more enjoyable than the first few days.  

   

2. Avoid carbs post-exercise.  If you are trying to lose weight, avoid eating carbs for at least 2 hrs after exercise.  Instead, aim for vegetables, proteins and healthy fats to help build muscle and encourage your body to burn up it's glycogen stores.  If you are not trying to lose weight and exercise with the purpose of performace, eating healthy carbs and proteins post-workout are important for recovery.  

3. Listen to your body.  Before you eat or drink, listen to what your body is asking for.  Are you hungry?  Are you thirsty?  Many people have stopped listening to what their body is asking for, and therefore have a hard time identifying these feelings.  Take a moment and ask yourself what your body wants and needs, and then act accordingly.  If you begin doing this and never notice a feeling of thirst, you may have to put yourself on a water schedule to ensure that you are drinking enough throughout the day.  This will help remind your body that it needs water, and eventually your feeling of thirst will return.  

4. Stop drinking plastic.  When liquids sit in plastics long enough, the plastic begins to decompose and leech into the liquid. To avoid drinking plastics, dry out your plastic water bottles after each use, and refill them with fresh liquids.  This is especially important if your bottle is heated by the sun on long bike rides, or sits in your hot car, since this expedites the leeching process.  Another option is to use a stainless steel or glass bottle (that does not have a plastic lining) instead.  



Wouldn't surprise me if Tess made that popsicle!

5. Avoid the sugar crash. If you are an endurance athlete, try fueling with whole foods rather than sugar during long training sessions and races.  Yes, processed sugar provides an instant pick-me-up when you are starting to feel sluggish, but your body burns through it very quickly and then asks for more.  Instead, try eating a little bite of food that contains some natural sugars, proteins, carbs, and fats.  Your body will be able to use the natural sugars first, and then move onto the other nutrients for longer-lasting energy.  If you are already in the habit of consuming sugars such as GU, sports drinks, etc, experiment with whole foods slowly.  Your body needs a little time to adjust to different fuels so take your time introducing new foods.  Examples of good sources of fuel include: 

• Peanut butter and sliced banana or honey on whole wheat or gluten-free bread.  (Cut this sandwich into bite-sized pieces so that you can easily grab a piece)
• Lara Bars or other natural fruit/nut bars that only contain ingredients that you recognize as real foods
• Dried Figs.  These contain ample amounts of natural sugars, but also enough fiber to slow down the digestion process.

Tess was also kind enough to put together one of her favorite healthy recipes.  This is a good hearty meal to have as a lunch or dinner. It provides the body with healthy carbs, proteins, fats and lots of vegetables. It has a lot of option for variety, and is really tasty - plus it is super easy to put together!

Pre-race pic before Folsom Half Iron - Terra, Tess, & myself.

Tess' Favorite Gluten-Free Power Bowl

3/4 gluten-free grain of choice (quinoa, brown rice, farro, etc)

1 c beans (black, pinto, kidney)

1 c dark greens (kale, spinach, chard)

1 c chopped veggies (bell peppers, carrots, celery, tomatoes, cucumber, anything you like)

1/2 avocado

Salsa and/or hot sauce

Salt and Pepper to taste

  

 

I'd like to say thank you to Tess for her words of wisdom.  These really are some great tips that anyone can put into practice whether one is looking to enhance their state of wellness or increase athletic performance!  Once again for any questions on this post or other general nutrition questions feel free to e-mail Tess at the address listed above - also, from time to time she shoots out e-mails with nutrition tips  If you would be interested in being added to that list, let her know!! 

 

 

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, for you were bought at a price. Therefore honor God with your bodies.

1 Corinthians 6:19-20