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THE 6 PILLARS OF YOUR FITNESS – PART 6: NUTRITION

November 7, 2020 Comments (0)

THE 6 PILLARS OF YOUR FITNESS - PART 6: NUTRITION

The 6th pillar in your fitness foundation is nutrition. “I will lose weight …”, “eat healthier”, “… do without sweets” – standard program for New Year’s wishes – with the built-in “self-timer” of preprogrammed failure. Nothing goes from 0 to 100 in sport, and in nutrition it doesn’t go from 100 to 0. In truth, it’s a lot easier: Follow the eight basics below – and you are on the path to success in terms of nutrition.

Endurance, strength, coordination, flexibility and mental strength are not foreign words to you? Then all you need is the last pillar for your optimal fitness, namely the right nutrition. In the following blog we have recorded for you which 8 basic rules you should adhere to as best as possible.

8 Basics of a Healthy Nutrition

THE FIGURCOACH

Welcome to the FIGURCOACH!

You are in luck, because you have the modern system for the desired weight in your hand, with which you will cut a good figure in the long run.

The FIGURCOACH is so simple that it is hard to believe how much scientific know-how has gone into this system.

 

MORE INFO SOON

1. MAKE YOUR MENU COLORFUL!

Sure, you’ve heard the advice many times before – vitamins and such. But honestly, how often do you actually include fruits and vegetables in your nutrition?

Three portions of vegetables (also work as snacks) and two portions of fruit would be ideal. This is how it should work: An apple, a pear, a kiwi, sliced cucumber, carrots, cocktail-tomatoes – you can prepare all of this the evening before work, school, or university.

In general: preparation and planning, when shopping and preparing food, are half the battle when it comes to nutrition. What is bought is also eaten. Specifically, when shopping, make sure that you always have enough vegetables and fruit in the house – and are therefore optimally supplied with vitamins, minerals and fiber.

And I bet: you can easily do without sweet calorie bombs when you nibble on fruits and vegetables …

Rice Basmati / Chicken / Imperial Vegetables (with spices) [BULK]

Content:

Carbohydrates
125g Rice Basmati
Chicken / Beef / Fish / Vega
150g Chicken
Vegetables
175g Imperial Vegetables

Kcal / kJ
567 / 2372
Fat
8.6 grams
Saturated Fat
3.1 grams
Carbohydrates
78.3 grams
Carbohydrates (sugar)
2.6 grams
Protein
44.2 grams
Salt
1.2 grams

HOW TO PREPARE A TENDER AND CRISPY CHICKEN!

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STEP 1

Sear the chicken in a pan with butter.

STEP 2

Place the fried chicken strips in the oven for 10 minutes using the "Grill on top" function, about 20 cm apart. You have a wonderfully tender and crispy chicken.

STEP 3

Boil 100-150 grams of your choice of vegetables in water (little or no salt).

STEP 4

We do the same (boil in hot water with minimal salt/teaspoon tip) with 150-200 grams of whole grain rice.

STEP 5

When everything is ready, arrange it nicely on a serving platter (the eyes eat with you) and place it in the microwave for 2 minutes at >600 watts.

STEP 6

The dish can be jazzed up with fine spices (pepper, etc.) at your own discretion.

STEP 7

The dish is ready and can be eaten. Don't forget: drink approx. 1 liter of water with it.

2. MORE FIBER!

Just as important, but unfortunately less known than vitamins, is dietary fiber!

They are plant components, virtually all fibers in fruit, vegetables and grain products. Although they are indigestible, they are extremely important for the digestive system – and most importantly, they ensure that you don’t feel hungry for longer.

Whole grain products are particularly rich in fiber. And that enables you to do the following simple trick: You simply replace as many white flour products as possible with whole grains. This works with bread, baked goods, pasta, and even the flour can be replaced with wholemeal flour at least 50 percent in most recipes.

Try adding wholemeal flour to dough, pizza dough or biscuit dough. You will see: it tastes just as good – and you will be full for a long time.

3. REALLY DRINK ENOUGH!

The human body consists of around two-thirds of water. And every percent of fluid we lose makes us weaker, more tired! In order for us to function well, we have to drink at least 2 liters of fluid (preferably water – alcohol does not count!) Every day. And every hour of exercise with extreme sweating even 1 liter extra. But don’t just drink when you’re thirsty, because then you’re already in the red. And there is no point in dumping a liter on a seat.

Remind yourself to drink more often during the day: with post-its on the computer screen, mobile phone reminders, or ideally with water jugs and bottles that are within easy reach. Be persistent, especially at the beginning, and also check how much you actually drink in a day – until this drinking routine has established itself in your everyday life.

TUNA SALAD Mexican Style with Kidney Beans & Pepper (fine taste) [BULK]

Content:

200g Tuna (natural)
1 Can Of Corn
1 Can Of Kidney Beans
1 Red Onion
1 Red Pepper
6 Tablespoons Sunflower Oil
2 Tablespoons Wine Vinegar
1 Tteaspoon Mustard
½ Teaspoon Salt
1 Pinch Of Sugar
1 Clove Of Garlic
½ Teaspoon Thyme (dried)

 

PREPARATION

1. Drain the tuna, corn and kidney beans well. Meanwhile, peel and dice the onion, peel and finely chop the garlic.

2. Mix the tuna, corn, kidney beans and diced onion well in a bowl.

3. For the vinaigrette, dissolve the salt in the wine vinegar, then fold in the oil. Then stir in the mustard, garlic and thyme and add a pinch of sugar to taste.

4. Pour the vinaigrette over the tuna, corn, kidney beans and onion mixture and let everything sit covered in the fridge for about 2 hours. Stir well before serving.


NUTRITIONAL VALUES (per serving)

Kcal / KJ
273 / 1144
Carbohydrates
17.0 grams
Protein
23.7 grams
Fat
12.0 grams
BE
1.0

CHEAT-DAY / CHEAT-MEAL

“Cheat meals” gives dieters the opportunity to take a break from strict eating.

The gist of these cheats is to eat clean for the better part of your week, stay active and reward yourself by indulging in something you really want to eat.

While some dieters may not choose to cheat, some find it a vital part of their week.

A weekly cheat meal has been proven to boost your metabolism and ward off any feelings of deprivation, improving not only your ability to lose weight but also the ability to stick to your diet plan too.

One way cheat meals can boost your metabolism is by increasing levels of leptins, the “anti-starvation” hormone responsible for sending hunger messages to the brain.

Throwing a cheat meal into the mix tricks your system into thinking food is plentiful and that it’s ok to burn through fat stores.

Cheat meals can help to reset hormones responsible for metabolism and insulin regulation, replenish glycogen for increased energy and keep calories brining and fat torching mechanisms high.

Planning is key for cheat meals. Preferably for a time when you’re most likely to be craving fatty foods, such as on a weekend or for a special occasion. This way you can fit it around your calorie intake that day and it’s great to have something to look forward to, giving you that extra motivation to do well during the week.

This also allows you to choose a “cheat meal” that you’ll really enjoy.

A cheat meal can also be great psychological relief. The feeling that you’re not totally restricted to eat certain foods.

However, it’s important not to let your cheat meals turn into cheat day(s). Cheat meals can be useful for fulfilling any cravings you may have during your restricted dieting and sometimes help to boost metabolism. However, don’t cheat yourself by letting cheat meals get out of hand, as they can seriously undo any hard work very quickly.

To maximise your results for cheat meals, try not to binge too much. Have what you want but don’t overeat as this can impact your week’s progress massively.

Don’t weigh yourself for at least 2-3 days after cheat day. As long as you do everything right, you should still make progress after this period.

Remember, for every gram of carb your consume, your body holds nearly 3 grams of water. Plan for extra water the day after your cheat meal.

An ideal diet is not about restriction but about making healthy choices.

Studies have shown that as long as your are following your diet 90% of the time, you can enjoy a cheat meal every week.

4. MORE SPICE, LESS SALT!

You don’t just add flavor to your food with sugar and salt!

Apart from fresh herbs that grow on every window sill, such as B. chives or parsley, you can also try new herbs such as coriander or maggi herb.

And how far have you tasted your way through the spice rack? Do you know the taste of cumin, marjoram, thyme?

Many books or recipes from the Internet will tell you the secrets of seasoning food – and you will be able to do without salt and sugar without any problems. Because too much salt promotes high blood pressure. And too much sugar brings extra calories and not only harms your figure, but also your teeth.

5. TAKE YOUR TIME!

Do you sit while eating? How much time do you actually take to chew your food? And do you really chew a bite at least 20 times as recommended?

On average, a meal is eaten in 10 minutes, but we often don’t even take half that time.

But your stomach no longer has any teeth – once you loosen it, your digestive tract will do the rest of the work. And that’s actually not responsible for biting.

It also takes up to 15 minutes for you to feel full. So if you swallow a large amount in a short time, you are consuming unnecessary calories that you could easily save.

So: take enough time to eat! Never eat while standing, always sitting. Keep putting the cutlery aside in between. Always have a glass of water with your meal. Chew each bite properly and reverently, focusing on the taste of the food.

And important: don’t get distracted by television or newspapers.

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EBLY* / Shrimp / Vegetable Mix (with spices) [BULK]

Content:

Carbohydrates
200g (cooked)Ebly
Chicken / Beef / Fish / Vega
250g Shrimp
Vegetables
150g Vegetables Mix

Kcal / kJ
452 / 1892
Fat
3.2 grams
Saturated Fat
3.1 grams
Carbohydrates
63.1 grams
Carbohydrates (sugar)
1.0 grams
Protein
39.8 grams
Salt
1.2 grams

*EBLY® Sun Wheat
This is sun-ripened durum wheat from the best French cultivation.

Average Nutritional Values: per serving (62.5grams) (% *)
Energy
925 KJ / 219 Kcal (11%)

Fat
0.8 grams (1%)
of which saturated fatty acids: 0.2grams (1%)
Carbohydrates
43.6 grams (16%)

of which sugar: 0.8g (1%)
Protein
7.6 grams (15%)

Salt
0.0 grams (0%)

* per cooked portion (based on 62.5g dry wheat grains)

6. DARE TO TRY NEW!

Fennel, aubergine, persimmon, avocado and much more: foods that were previously “exotic” for you bring new flavors to your diet.

Take advantage of the diversity of nature and pay attention to new foods when shopping. You can easily find recipes and creative ideas on the Internet or in cookbooks. Different foods also have different ingredients. If you don’t eat the same thing every day, it won’t be easy for you to run out of nutrients.

In addition, everyday eating remains exciting!

LOW CARB PROTEIN CAKES (FANTASTIC TASTE)

4 Egg Whites
1 Egg (s)
100g Low-Fat Quark
150g Protein Powder (i.e. Vanilla Flavor/Cookies & Cream)
100ml Water
Salt (a little bit of)
Some Sweetener

 

You can use any pancake recipe you want. There is sure to be one or the other favorite recipe (grandma’s egg pancakes). Simply replace the flour in the pancake recipe with egg white powder and you can deal with many delicious flavors here; Vanilla or Cookies & Cream. Let yourself be surprised … a taste explosion!

 

7. WITH MEASUREMENT AND REGULAR!

Eat less, lose a little weight” – these are standard requests. Our tip: If, for example, you decide to forego chocolate altogether in the New Year, you will probably feel sorry for it in February.

It is better not to forbid certain foods, but to plan to buy them only in small quantities.

With them you can satisfy your gusto just as much, but the guilty conscience that spoils the pleasure of enjoyment remains out.

FIGURCOACH Recipe Collection

(Whole Wheat) Pasta / Salmon / Broccoli

8. WRITE DOWN WHAT YOU EAT!

When changing your nutrition, it will help you to keep a food diary for the first time, until your new eating plan has become established!

This is where the FIGURCOACH comes into play.

This is where you write down every bite you eat and everything you drink.

Sounds like a chore, but in reality it only takes a few seconds. Seeing in black and white in your own handwriting what and how much you have eaten and drunk at what time has a great effect, because it not only allows you to control the amounts you consume, but also check the regularity of your meals! Can you manage the three recommended main meals or do you only make up for everything in the evening?

The most important thing: You will eat more consciously and with more pleasure.

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