Stop, look and listen to the fitness nutrition advice of Pure Warrior dietician, Simone Austin. You’ll be very glad you did.
So, you work out regularly, you do all the right things, you know the carbohydrate, fat and protein content of almost everything. And yet you’re still not making the progress you’d like. Sound familiar? Don’t worry, Simone reckons that the path to nutrition nirvana is still reachable: “With so much advice available, it can be overwhelming to know how to make better choices when it comes to nutrition for fitness and how to ensure you’re getting the most from your diet. Here are some of my tips and tricks to help you on your way…”
1. Swap the calories count for nutritional value
Kilojoules can be confusing. For example, lollies may have a similar number of kilojoules as a piece of fruit, but of course, won’t have the same nutritional value nor will it fill you up. It’s the same when you choose a healthy salad option. That’s great until you add the dressing. And the croutons. And the cheese. And before you know it those kilojoules are through the roof! Instead, focus on eating whole foods packed with vitamins and minerals and think about the overall protein, carbs, fat and fibre content of every meal. Choose healthy fats to keep you full, not the naughty ones, as well as slow-release carbs (oats, whole grains, potato, fruit and veg), lean sources of protein (low-fat dairy, white meat, fish, beans and pulses) and healthy fats (avocado, nuts and seeds). Eat when hungry and stop before you’re full. Comfortable is what you should be aiming for!
2. Unfollow the fads
5:2, Atkins, Blood type – argh. Stop the faddy diet train, I want to get off! With most of them focusing on weight-loss rather than overall nutritional balance, your body may be losing out on important nutrients and it will be easier to put weight back on once you stop the diet plan. And when you do purchase something in a packet or carton, always read the label for its contents! Our advice is to put the product back on the shelf if you can’t pronounce the name of the ingredients or the list is super long.
3. Don’t drink your calories
Alcohol, soft drinks, hot sugary drinks, fruit juices and smoothies are all high in sugar and low in fibre and therefore don’t satisfy your appetite. Limit your intake of these and stick to water and herbal teas where possible. Run a check of your water intake, at least 8 to 10 cups a day, and keep tabs on your urine colour too – a straw-like hue is what you’re after!
4. Eat plenty of protein
If you work out often, then protein is the key nutrient you need to get enough of. It can help increase muscle mass and strength, especially if you’re doing resistance training. You’ll find lots of lovely protein in foods such as dairy, meat and poultry, eggs, legumes and fish. Protein fitness supplements can be beneficial after a workout too; ideally, you would need 20-30g of protein within 30 minutes post-workout.
5. Think and eat
When you’re out and about it’s all too easy to eat the wrong foods and make poor nutritional choices. You need a nutrition workout! Don’t laugh but practising mindfulness when you eat helps you focus and savour the food you’re actually eating. Don’t know what mindful eating is? It is the art to appreciate the smell, taste and texture of the food you are eating and being aware of your hunger signals. In this way, you’ll be more likely to make a considered meal choice. Also, eating slowly and surely aids digestion and gets you really enjoying the taste of every mouthful.
Swisse Me & good on-the-go nutrition
To Simone’s point, when you eat on-the-go it can be harder to make the right choices for you at the time. So that’s where we come in! All our tasty nutritional ranges have been designed to keep up with you throughout the day – from kick-starting you first thing, boosting you in the afternoon and reinvigorating you at night. You’ve got flavours like our Start Me Quinoa blend to get the day going. Delicious Boost Me Mango blend for an afternoon treat. And then there’s Replenish Me Spirulina blend to reinvigorate you after a workout or long day. We also have protein-rich flavours too like Boost Me Beetroot and Pear blends. This is what good on-the-go nutrition looks like and are great additions to women’s nutrition plans everywhere.