Wholesome Food Habits

from the March 2011 Iron Girl e-newsletter

By Marni Sumbal 

  

When was the last time you peeled away the plastic from your "natural and healthy" meal, only to read a paragraph full of ingredients as as you waited for your meal to prepare itself in the microwave?  Can one truly enjoy eating food with a plastic fork from a plastic container, especially at a time when the body is asking for nutrient-rich fuels?

One of the many advantages of homemade cooking is that you know exactly what you are putting into your body and where the food is coming from. There is something to be said about having a refrigerator filled with wholesome products. Isn't it beautiful that you don't have to read an ingredient label on a bag of apples, oranges or grapes?  

The best way to make healthy choices is to be mindful of the habits that you are creating. With a goal of living a quality-filled, active and healthy life, it is important that you feel confident in your dietary changes, thus leading you to consistency.

Starting today, appreciate the foods that you put in your body and be mindful of what, how much and why you are eating. 

TIPS for wholesome food habits:

• Take pride in preparing meals and give yourself the proper amount of time to do so.
• Be creative with your meals and snacks
• Purchase useful and fun Tupperware and dishes
• Aim for less than 5 ingredients for at least 75-80% of the foods in your home
• Take time to eat your meal, with little to no distractions (ex. computer, TV, phone)
• Enjoy occasional desserts and sweet-treats, without feelings of guilt
• Spread your calories throughout the day
• Look forward to one item at every meal
• Focus on variety throughout the day
• Bulk up your meals with plant-based foods
• Try to consume at least 3 servings of fruits and veggies before dinner
• Plan for snacks between meals, as well as pre-meal snacks, while preparing your meals
• Plan pre-and-post training snacks
• Drink plenty of water
• Get a restful night of sleep
• Eat for fuel, not for a number on a scale 

  

Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x  Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com. 
Any questions, Email trimarnicoaching@gmail.com or visit www.trimarni.blogspot.com