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DIET - HEALTH - NUTRITION Guide To A Healthier Life
Thru Exercise, Nutrition, Sleep and a Whole Lot More By Coach Rawle Crichlow www.speedbyrawle.com
First things first:
Go thru your Kitchen (cabinets, refrigerator etc) and identify and throw out all Unhealthy foods. Start slow, don’t try to stop everything cold turkey if not you’ll give up. You will be surprise how much unhealthy foods you have in storage.
Hint: The majority if not all processed foods are unhealthy and unsafe.
Think premium fuel when putting food in your body. All Natural - Organic - Unprocessed Foods!
Examples of Unhealthy Foods:
• All Oils other than Extra Virgin Olive Oil
(you can buy small bottle of expeller-pressed canola oil and/or dark roasted
Sesame oil from health food store)
• Margarine, Vegetable Shortenings & anything made with them
Ex: (Cookies, Crackers and the like)
• Read the labels on everything and throw out if you see the words
“Partially Hydrogenated or MSG) or words you can’t read.
• Throw out anything with artificial sweeteners containing saccharin or aspartame
• Throw out anything with artificial coloring or dyes such as FD&C Red, Blue # etc
• Read, read, read labels when shopping
• Stay away from Saturated Fats and keep fat intake to 20% of calories
• If you see something you want to buy and can’t pronounce or recognize the name
don’t buy it, it’s not natural. There will be too many chemicals in it
• Cow’s Milk – Most mucous forming food humans can eat/drink-bad for health
• Carry “Food Additives, A Shopper’s Guide to What’s Safe & What’s Not” $4.95 with
you at all times to check out ingredients in what you buy.
Diet/My Suggested Food List (you can add or subtract, as long as it’s lean, and healthy and the less or no additives the better)
Protein: Chicken Breast, Turkey Breast, Lean Ground Turkey, Salmon, Haddock,
Swordfish, Crab, Lobster, Shrimp, Eggs. All these should be natural and organic, and non-hormone.
Carbohydrates: Sweet Potato, Bake Potato, Yams, Squash, Pumpkin, Steam
Brown Rice, Steamed Wild Rice, Pasta, Oatmeal, Barley, Bean, Kidney Beans,
Corn, Apple, Strawberries, Melon, Orange, Whole-wheat bread, High-Fiber
Cereal, Rice Cakes, Popcorn, Whole-wheat tortilla, Whole Grains.
Vegetables: Broccoli, Asparagus, Red Romaine Lettuce, Carrots, Cauliflower,
Green Beans, Green Peppers, Mushrooms, Spinach, Tomato, Peas, Brussels
Sprouts, Sprouts, Artichoke, Cabbage, Celery, Zucchini, Cucumber, Onion
Note: Foods such as cucumber (which flushes out fat), Celery (which curbs desires for sweets) and Beets (which aids the gallblander to breakdown fats) are great resources, if you are trying to lose weight.
Vegetarian Proteins: Tofu, Tempeh, All Soy Foods, Veggie Burgers, etc.
Fats: Avocado, Sunflowers Seeds, Pumpkin Seeds, Cold-water fish, Natural
Peanut Butter, Low-sodium nuts, Olives and Extra Virgin Olive oil, Canola oil,
Flax seed oil
Fats to Avoid: Butter, Margarine, Fried Foods (bake/grilled instead), Sweets,
Ice Cream, Mayonnaise, Whole-fat dairy products.
Supplements (no need for too many supplements if diet is correct)
Take 1000/2000 milligrams Vitamin C 2/3 per day.
Calcium/Magnesium/Iron for the ladies and/or a good Multi-Vitamin.
Relaxation Exercise
Ex: Start walking at least 15 minutes a day Five days a week – This is not a workout, it’s for relaxation. Something we all forget to do now and then. Walk thorugh the park or somewhere that's relaxing.
Mental/Spiritual
Think positive thoughts about getting Healthier, Healing and Getting in Shape
Practice Deep Breathing
Add Your Own Healthy Choices:
Breakfast - The Fuel To Get Your Day Started Right By Coach Rawle Crichlow www.speedbyrawle.com
BREAKFAST is the most Important meal of the day, without a doubt, without an arguement.
You are doing yourself, your body, your mind an injustice if you skip breakfast. Please, please don't skip breakfast. This is even more so for athletes whose active day is longer than the non-athletic individual. Why is breakfast so important? Well, think about it. How many of us go through the entire day (at least 8 to 12 hours we'll say) without eating? Not too many of us right? However, that is exactly what we are doing when we sleep at night. Once we go beddy bye, we start our nightly 8 to 12 hour fast. (By the way, this is where the term BREAKFAST came from. As in to Break the Fast. Get it). By the time we wake up in the morning our bodies have gone without food for an extended period of time. We need fuel to fire up the engine (our bodies, our minds).
University of Miami's Lisa Dorfman, who is a sports nutritionist states "Breakfast is critical. If there was any meal of the day in terms of weight management, in terms of energy levels, in terms of mood, breakfast is the most important meal of the day." Not that we should need a sports nutritionist to tell us this, it's pure common sense, as a good "nutritious" breakfast every day helps give you energy, aids concentration, helps increase your metabolism and helps to maintain your ideal weight, just to name a few benefits.
There have been plenty of studies that show children who eat breakfast do better in school. It doesn't take much further thought to know that adults will feel better and perform better at work as well. Whether you work at home, on the farm, at the office, at school, or on the road, it is not a good idea to skip breakfast. If you are an pro athlete, amateur, grade school, high school, college, weekend warrior or a want to be, it is most definitely a BAD idea to skip or continue to skip this all important first meal of the day. If this is what you are doing and you find your energy level at at all time low by the time practice rolls around or even earlier in most cases, now you know why. Eat Breakfast!
If we skip breakfast, we are likely to become tired when our brains and bodies run low on fuel. By mid-morning, a lot of us grab a cup of coffee or wolf down a sugary candy bar or soda to wake up again. This might work for a few minutes, but by lunch time we are hungry, crabby, and perhaps our mood might make us a little more prone to making unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.
As for those "I have to lose weight naysayers," Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled more than a few times a day, starting with a healthy breakfast. Eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to lose weight or maintain a healthy weight. Why, by not skipping meals, your metabolism (speeds up) starts to work more efficiently. The opposite happens when you skip breakfast and meals in general to lose weight, your metabolism slows down and the weight gain starts.
I believe a healthy breakfast should contain some carbohydrates, protein, some fiber and even a little bit of fat (olive oil, omega 3, flaxseed). Protein can come from low fat meats, poultry, eggs, beans, or soy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with almond, rice or soy milk. (I definitely would not recommend cows milk, as it is one of the most mucous forming food on the planet. Also, the fact that human beings are the only species that drink milk into adulthood should make you ask yourself the question, why is that? Think dairy industry. But that's for another article). Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. These are examples of simple carbs. Protein and fiber satisfy your hunger and will keep you feeling full until snack or lunch time.
So, when you wake up tomorrow morning, you will say to yourself, "self, eating a healthy breakfast is the best way to start off my day, and I am going to be good to myself today by eating a healthy nutritious breakfast." Then, as the day goes by, notice how much better you feel through the morning and the rest of the day when you eat breakfast. Oh by the way, don't forget those healthy snacks (fruits like bananas, apples, oranges, mango, nuts, almonds, pistacios, peanuts (unless allergent) etc etc..) to munch on during late morning and early afternoon. You'll keep your energy level and concentration up throughout the entire day. Really, you will!
EAT BREAKFAST! RUN FAST!
Coach Rawle’s Keys To Great Health
www.speedbyrawle.com
These are some of lifestyle changes I’ve made over the years to stay Healthy, Vibrant and Fast.
Please Add Your Own To This List or Delete What You don’t Like, We all have our own taste, likes and dislikes, however, make sure you make a healthy and wise choice. The old saying, "You Are What You Eat," is most definitely true. What you put in your bodies determines your health and your athletic performance. Think before you eat!!!
Bragg Organic Apple Cider Vinegar w/ Distilled Water & Raw Honey
Distilled Water
Raw Honey
Deep Breathing
Fasting
Fresh Air
Spirituality
Exercise (Any Type) Just Do It
Massage – both relaxing & deep tissue
The Migun Thermal Massage Bed – Phoenix, Scottsdale & locations throughout the USA.
Rest – A good night sleep
Help and Give to others-Be it Time/Money/Attention etc.
Be nice to people, unless they aren’t nice to you, in that case purge them out of your life.
Reduce Stress in Your Life
Stay Calm & Relax - the less stress in your life the better
Stay Away From Cigarettes & Second Hand Smoke, Liquor and Drugs, including Pharmaceutical
Travel – Domestically and Internationally – It’s fun and it opens your eyes to the world
Use Natural Cleaning Products to Clean your House
Eat/Drink Live Foods: Fresh Fruits, Vegetables & Juices – Buy or use your Juicer
Ex: Oranges, Apples, Grapefruits, Carrots, Green/Red Dark leaf Vegetables, Tomatoes, Beets, Parsley, Garlic, Spinach, Watercress, Carrots, Celery, Grapes, Etc. You can juice just about anything
Brown Rice
Green Tea Eat lots and lots of FRUITS Don't forget those VEGGIES
Wheat Germ
Flaxseed/Flaxseed Oil
Barley Powder
Raw Oat Bran
Nutritional Yeast Flakes
Soy Protein Powder
Psyllium Husk Powder
Lecithin Granules
Chewable Vitamin C and/or Vitamin C Powder
Multivitamin
Sunflower Seeds
Almonds
Zinc
Essential Oils – Ex: Tea Tree Oil, Lavender, Eucalyptus, Orange, etc.
Multi Digestive Enzyme - i.e. Wobenzym Note: If we all eat exactly right and perfect, we wouldn't need to take the vitamin supplements. However, since most of us don't eat everything we need to get all the essential nutrients a supplement here and there shouldn't hurt (I'm still debating this). That said, be careful how much, how often you take these, as well as what brands you take. Natural, of course is better.
Add your own healthy choices:
STAY HEALTHY & LIVE WELL!
Preventing Eating Disorders In Our Athletes
10 Things Coaches, Parents, Family Members, Friends, and Teammates Can Do To Help Prevent Eating Disorders In Their Athletes
by Karin Kratina
1. Instruct coaches and trainers to recognize the signs and symptoms of eating disorders and understand their role in helping to prevent them. Those with eating problems often hide their symptoms to avoid calling attention to them. They are often aware the behavior is abnormal.
2. Provide athletes with accurate information regarding weight, weight loss, body composition, nutrition and sports performance in order to reduce misinformation and to challenge practices that are unhealthy and even counterproductive. Be aware of local professionals who will help educate the athletes.
3. Emphasize the health risks of low weight, especially for female athletes with menstrual irregularities or amenorrhea. The athlete should be referred for medical assessment in these cases.
4. Refer to a sports psychologist or other therapist skilled at treating disorders if an athlete is chronically dieting and/or exhibits mildly abnormal eating. Early detection increases the likelihood of successful treatment-left untreated the problem may progress to an eating disorder.
5. De-emphasize weight by not weighing athletes and by minimizing (eliminating) comments about weight. Instead, focus on other areas in which athletes have more control in order to improve performance, i.e., focus on strength and physical conditioning, as well as the mental and emotional components of performance. (There is no risk in improving mental and emotional capacities!)
6. Do not assume that reducing body fat or weight will enhance performance. While weight loss or a reduction in body fat can lead to improved performance, studies show this does not apply to all athletes. Additionally, many individuals respond to weight loss attempts with eating disorder symptoms. Improved performance should not be at the expense of the athlete's health.
7. Understand why weight is such a sensitive and personal issue for many women. Since weight is emotionally charged for many, eliminate derogatory comments or behaviors, no matter how slight, about weight. If there is concern about an athlete' s weight, the athlete should be referred for an assessment to a Registered Dietitian and Sports Psychologist skilled in treating eating disorders.
8. Do not automatically curtail athletic participation if an athlete is found to have eating problems, unless warranted by a medical condition. Consider the athlete's health, physical and emotional safety and self-image when making decisions regarding an athlete's level of participation in his/her sport.
9. Sport personnel should explore their own values and attitudes regarding weight, dieting and body image, and how these values and attitudes may inadvertently affect their athletes. They should understand their role in promoting a positive self-image and self-esteem in their athletes.
10. Take warning signs seriously. Take eating disorder behaviors seriously. There is a 10-15% mortality and 25% suicide rate for those with eating disorders.
By Karin Kratina, M.A., R.D., The Renfrew Center; Coconut Creek, FL
Karin Kratina, a registered dietitian with a master's degree in Exercise Physiology, serves as the Clinical Outreach Coordinator at The Renfrew Center, Coconut Creek, Florida. She has been active in the eating disorder field for 10 years. Check out the their website: http://www.renfrewcenter.com/
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