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Think Like An Olympian

U.S.A! U.S.A! U.S.A! Olympic-Games-Logo-Rings

(chant with me now!)

Americans returned from Sochi on Sunday with *28* medals! Way to go TEAM U.S.A.!!! Olympians around the world trained long and hard with one goal in mind…going for the gold!

We may not all have Olympic abilities, or need to consume upwards of 4,000 calories daily if we’re not training for a spot on the podium, but Olympians can teach us a few things while we reach for a gold medal in health.

  • Keep your goals in mind. Write them down, tape it somewhere you see daily, and stay focused!
  • Hard work and determination will get you far. Know what you want and learn how to get there. (Hint: This blog has great tips to get you started!)
  • Make a schedule. Stick to it!…No excuses! For more organization tips click here!
  • Eat a breakfast of champions. If you’re bored of your staple meal, try something new (click here for ideas!)
  • Workout (or at least MOVE) daily. 10,000 steps may seem like a lot, but even marching in place during commercials will get you closer to your goal!

Olympians receive gold, silver, and bronze medals to signify 1st, 2nd, and 3rd place in whatever sport they compete. Research shows that categorizing foods according to a ranking system (such as a  traffic light system — Green: eat more often vs. Red: avoid), leads to smarter food choices. Since I’m still in the Olympic spirit I decided to adopt the medal-ranking system instead!

Next time you go food shopping, or even plate your food, keep these tips in mind:

  • Choose GOLD foods for those choices you KNOW you should be consuming multiple times per day.
    • The most nutrient-rich foods that provide vitamins and minerals without a pill! IMG_1766
    • Vary your Vegetables. Choose the rainbow: Dark greens, red/orange picks, and even white veggies pack a nutritious punch (Think: onions & mushrooms)
      • Try veggie-based soup with salad to fill up for lunch.
      • Serve a lean protein over a bed of veggies at dinner.
    • Fill up with FRUITS. 2 per day! No excuses!!!
      • Fruit makes the best snacks & desserts. Natures candy is calling YOUR name!
  • Choose SILVER foods in moderation. These include more calorie-dense foods that are still nutritious and fuel your body. Silver medal foods
    • Whole grains. Out of the 6-11 servings of grains the USDA recommends, make HALF whole.
      • My favorites: quinoa, farro, oats, amaranth, bulgar, whole grain cereals and pasta.
    • Lean protein. Use a deck of cards (~3-4 oz) to monitor your portion sizes so meat and fish can fit into a healthy diet.
      • Choose vegetarian sources of protein at some meals: 4 egg whites or 2 whole eggs are 1 serving (If you’re watching your cholesterol intake, choose mostly whites with 1 yolk.).
      • Choose plant-based protein sources as your main protein source for a few meals weekly (Think 1/2 cup of beans, lentils, or 4oz of tofu, seitan, or tempeh).

      webmd_photo_of_chicken_and_card_deck
      Not my picture!!!
    • Healthy fats like nuts, avocado, and seeds provide essential nutrients our bodies REQUIRE, and are important for our heart health, but watch your portions because these are highly caloric foods!
    • Dairy. If you tolerate dairy without stomach upset, there’s no reason to eliminate this healthy source of fat and protein from your diet…just opt for low-fat varieties!
  • Choose BRONZE foods sparingly. These include alcohol, sugar, red meat, and even dairy for some people.
    Photo Cred: Prevention Magazine
    Photo Cred: Prevention Magazine
    • Alcohol has heart-healthy benefits…in moderation! Choose 1-2 glasses of red wine (or even beer!) with dinner for the healthiest consumption.
    • Sugar is often hidden in foods like breakfast cereal, tomato sauce, ketchup, barbecue sauce, and even yogurt. Read more here.
    • Red meat can contribute to inflammation in your body, so proceed with caution and save this treat for special occasions.
    • Cheese. While dairy has a place in our diets, cheese is often abused. Use cheese as a small flavoring component to your meals instead of piling it on top of everything! Because who can refuse pizza?!?
  • Foods that don’t place should be once-in-a-while foods. These are processed, empty calorie foods that don’t belong in our daily diets, but are reserved for the right time and place. (Ex: cookies, cakes, chips, pizza) Starvation or deprivation can lead to binging or unhealthy habits, so don’t exclude these foods completely from your diet…all things in moderation! 

    Cookies Val Day
    I am not encouraging emotional eating!!!
**Disclaimer: I am NOT discrediting Olympic athletes that did not place. Kuddos to ALL of you…I admire your abilities think the world of you!

Does this system help you choose healthier foods??? For more tips, follow me on Twitter (@ChelsAmer) and Instagram (@CitNutritionally)! 

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