The “NUT rition” File

By Allyson A. Johnson, CNC

Eat Right– 3 tips for Healthy Eating with maximum benefit

Natures Packaging
  1. Eat Whole – Eat Foods that are unprocessed, unpackaged, un– refined those are in their closest natural growth state as possible. E.g. Whole fruit, vegetables, nuts and seeds and grains Avoid "Quick", "Instant", highly processed, White "refined foods". THE ONLY PACKAGING YOU WANT IS MOTHER NATURE'S ie a shell, a husk, a skin, rind or a peal.

    2. Simple, highly processed carbohydrates (Empty Calories) such as white flour and sugar add no really benefit, not only to they give you very limited energy that just fizzles out, they are also destructive. In fact, take the power of just 1 tsp of sugar (which by the way is a drug like substance) this small amount of sugar has the power of shutting the immune system for 6 hours. Wow and remember you immune system is not just involved in keep cold and flu's away it also is responsible for cellular recovery and inflammation.

    On the other hand, by Eating complex, slow burning carbohydrates (whole food) you have more sustainable energy and more nutritional value making you body stronger, more energized and ready to recover.

    Tip – Try Whole grain brown rice instead of white flour pasta before you next event.

  2. Eat Fresh - Eat Foods that are rich in nutrients in their "Fresh" state. Eat Organic when available, and Avoid foods packaged with Chemicals, artificial colours, dyes, sweeteners, preservatives, nitrates, and sulfates. Shop for groceries for the week, not the month.

    3. EAT LOCAL AND IN SEASON.

    Science and research has shown us two things about nutrients and food.

    1. Most nutrients particular those that come from foods that ripen, are infused or fully developed during the ripening process. Thus for maximum benefit we want to eat foods that are fully ripened. Not picked green. However, so many foods are transported long distances that if picked fully ripened they would be rotten before arrival. Thus, so many fruits are picked green (unripened) and lack a lot of key nutrients. To avoid this and get these key nutrients eat local.
    2. The Point we recognize about Nutrients is that they have half – lives or they breakdown ie the longer a fruit or vegetable is away from its nutrients base ie the soil / dirt the more the nutrients which is stores in it will breakdown. So for say an orange traveling form Florida to Canada after 1 week &ndash 10 days between picking and traveling it will have lost almost 75% of its nutrients. Were as if you were to eat a fruit which grows locally and in season from the local farmers market you would have about 100% of it value.

    Why is this important to an Athlete? Simply you body is made, of nutrients and every chemical reaction that occurs in your body relies on these nutrients. Without them, we show deficiencies, are bodies don't function optimally and we breakdown. Slower recovery, more injury, decreased immune response, anemia, chronic pain, low performance, age and eventually leading us to have to stop our chosen activity. By eating locally and in season we maximize out chance of having all the key nutrients we need and slow down this process.

    A Comment on preservatives – quote from a German scientist Helms – “preservative are full of negative chemicals, humans are full of positive chemicals. We don't know yet all what these negative chemicals are doing. We do know though, it is nothing positive”.

    This is a good quote to keep in mind. We may not know completely but we know it is good to avoid them.

    Also, consider many of these preservatives may have key hidden allergens that are counter–acting your performance. As for Artificial colours and flavors didn't Mother Nature do a pretty good job on her own?

    Tip: So eat foods local to your area, and in season enjoy the benefits of each season's harvest if not possible look for fresh frozen products as an option. Avoid cans and boxes nothing Fresh or local lives there.

  3. Eat Often – Balance your blood sugar. Eat small amounts of foods (about 2 – 3 handfuls), every 3 – 4 hours. Do not go longer than 5 hours without protein.

    4. Think of your body's metabolism (definition: your body's ability to use foods as nutrients and fuel) as a "little fire".

    This "fire" produces energy on all levels for your body. It must be fed, protected, and maintained in order to achieve maximum success.

    How to keep your fire burning:

    1. Feed it small amounts of kindling (slow burning complex carbohydrates, protein and fat) need to be feed to the fire to keep it going. Avoid throwing a big log on it (ie a large meal) or it will quash it. Avoid; reduce "sand" like substances (ie white flour or sugar), which will also smother it.
    2. Reduce fluids around meals – this would be like throwing water on the fire or trying to make the fire in a lake. Drink small amounts of water often between each meal.

    “KEEP YOUR FIRE BURNING”

    Tip – by eating 5 – 6 small meals a day instead of 3 large you allow for proper digestion, you regulate your blood sugar, and your body is more in tune with what is needs ie complex carbs, protein, and fat not what is craves.

Choose Energy 30 day Energy and Metabolism tips

By CEO " Chief Energy Officer" Allyson Johnson, nutritionist, and lifestyle coach

  1. Choose an attitude of Positive Energy
  2. Eat Whole foods (in Mother Nature's packaging)
  3. Eat Fresh (local, in season and organic when possible)
  4. Eat a variety of colored veggies - min 2 cups / day
  5. Eat often (small meal 2- 3 handfuls, every 3 - 4 hours), Do not go more that 5 hours without protein
  6. Drink at least 1 1/2 - 2L of water / day not to much around meals
  7. Start your day with protein. Ie Drink your Choose Energy Dynamic You Smoothie Daily - Full of your key essentials
  8. Choose lean proteins chicken, fish, beans, lentils, soy
  9. Toss the sugar, drop the caffeine and liberate your clean machine
  10. Do not drink you calories - ie high calorie coffees, shakes, pop, alcohol, etc.
  11. Avoid artificial colors, dyes, flavoring, preservatives, nitrates and sulphates
  12. Eat consciously, if you like chocolate pick the best, and enjoy
  13. Balance stress
  14. Great good cleansing and digestive routines - spring and fall take out the garbage
  15. Breath - begin, end, and distress you day by take 5 complete breaths
  16. Move your body - exercise at least 30mins / day combing, cardio, weights and stretching ie- cross train with other activities ie pure cardio or yoga - how about PLAYFIT
  17. Do something that Inspires you daily
  18. Get a good nights rest - sleep by 10pm
  19. Engage in the world
  20. Smile, Laugh, have fun and always say THANK YOU!

The Choose Energy Dynamic You SMOOTHIE- "Your Morning upper"

1 serving Brad Kings Ultimate protein or Vega
1 scoop Fibrelean or flax meal, hemp meal, or good quality
1Tablespoon Omega 3 - 6- 9 (Good Fats - Essential Fatty acids - kick up the metabolism)
1/2 frozen berries
Blend with water and / or very diluted juice to desired texture

Call 403 714-4673 or email allyson@chooseenergy.ca for an appointment or if you have any questions.