It’s National Nutrition Month
Is Your Nutrition as Healthy as It Could Be?
You may think of March as the month when spring is just around the corner and St. Patrick’s Day is celebrated, but it’s also National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics. During this month, that group invites everyone to focus on the importance of making informed food choices, and developing sound eating and physical activity habits.
The academy’s advice when it comes to eating a healthy, nutritious diet includes plenty of suggestions you have probably heard before, starting with eating a variety of nutritious foods every day. That means including healthy foods from all food groups, hydrating healthfully, learning how to read Nutrition Facts panels, practicing portion control and taking time to enjoy your food.
The academy also notes the importance of planning your meals each week, using a grocery list to shop for healthy foods and choosing healthy recipes to make at home. Plus, don’t forget healthy eating when you’re away from home — be menu-savvy when dining out, focus on healthy eating at school and work, and plan to eat healthy while traveling.
And, the academy also recommends learning new skills to create tasty meals:
- Keep healthy ingredients on hand.
- Practice proper home food safety.
- Share meals together as a family when possible.
- Reduce food waste.
- Try new flavors and foods.
If you’re interested in the new alternative to the traditional food pyramid, research the MyPlate model, which shows the five food groups — fruits, vegetables, proteins, grains and dairy — in a place setting. Sorry, chocolate is not a food group.
What about taking a shortcut to lose weight and following many of the fad diets out there? Remember, if it sounds too good to be true, it probably is. From juice cleanses and protein-heavy menus to low-carb, all bananas, no grains, and more, the major problem with fad diets is that they can cause health problems, such as:
- Weakness and fatigue
- Nausea and headaches
- Inadequate vitamin and mineral intake
In addition to eliminating foods that aren’t bad for you, fad diets aren’t the way to go because they don’t address the problems that caused you to gain weight in the first place. Instances of “yo-yo” dieting are pretty common — repetitive cycles of gaining, losing, and regaining weight — and that has been shown to have negative health effects, including increased risk of heart disease and long-lasting negative impacts on metabolism. The only way to safely lose weight for the long term is to follow a healthy diet full of all the nutrients you need.
Diet + Exercise
Research shows that when it comes to losing weight and body fat, diet and exercise are most effective when they’re done together — as compared to either strategy alone. Anne McTiernan, M.D., Ph.D., said this after overseeing a weight-loss study at Fred Hutchinson Cancer Research Center: “This study shows that you get the biggest bang for your buck by combining a healthy weight-loss diet — which in this case meant reducing calories by cutting fat intake and boosting the consumption of low-calorie foods — with regular, moderate-intensity aerobic exercise. You don't need to be an athlete; walking, biking or gym cardio machines all work well. Start slowly and gradually increase to 45 minutes of activity a day, more if you are able.”
The study also found that those who lost the most weight kept a food journal, writing down everything they ate and drank except water and no-calorie drinks. And, other strategies associated with the most successful weight loss were preparing meals at home and eating out less often at restaurants.
According to a Verywell Fit article, people can change their body composition through diet alone, without exercise, but it’s the combination of both that provides a complete healthy package. There is definitely something to the old saying, “you are what you eat,” and when you pair a healthy nutrition plan with a smart exercise program, the sky’s the limit when it comes to the results you’ll enjoy.
One other thing to keep in mind if you think exercise alone is the route to the weight and body fat loss you seek: you can’t out-exercise a bad diet. From the same Verywell Fit article, “exercise without healthy eating is not a waste of time, but it is like swimming upstream.”
How GYMGUYZ® Can Help
Since 2008, GYMGUYZ has been providing in-home training for people who are committed to fitness, starting on the East Coast. The first San Diego franchise has been operating since 2018, and there are many reasons to check it out, including the three Cs:
- Convenience — What’s more convenient than personal trainers who come to your home? You’ll save time and benefit from privacy and personalized attention. Having an in home personal trainers is perfect for busy professionals, children, people with disabilities and seniors — as well as anyone who’s gym averse.
- Customization — Your fitness program will be created to focus on your specific goals, so it will be unique. Before your first session, we’ll conduct an in-depth assessment so we can customize your workouts and match you with the best certified trainer for your level and personality.
- Creativity — We accomplish our goal of ensuring you’re never bored by showing you creative ways to get in shape and stay motivated. No two routines are ever the same, to eliminate the monotony of doing the same thing over and over again.
Most importantly, GYMGUYZ delivers results, because your fitness program is created to fit your abilities and help you reach your goals. Your personal fitness trainer will keep you motivated and accountable — plus we keep records of your workouts and progress so we can reassess your fitness level every 15 weeks.
Are you really serious about focusing on diet and exercise to lose weight and/or achieve physical fitness? GYMGUYZ can design an exercise program that keeps you motivated to help you reach your goals, and provide tips on how to fuel your body, too. Ready to go? Call us at 619-832-1656 to get started.