2005-2009 BMXTRAINING.COM©

EATING RIGHT: EATING FOR ENERGY

by Coach Greg Romero





I must admit, I never believed in the New Years resolutions but this year I decided to try it out. I also decided to start it in December (when the idea hit)  rather than wait until the first of the year.  I always thought that resolutions, although within complete control, needed action now, and not wait until a date…


So my resolution was to improve my nutrition, enhance it with a plan and truly a plan that didn’t require following a diet that was named after a city or something. It was just a plan of common sense and basic principles.


My plan was simple: Eat for sustained energy day to day energy. I knew if I could eat with this focus, then I would by default, be rewarded in the short term of sustained energy, but say 15 years from now when I turn 50, I can prevent a bunch of diseases. Through this eating plan today, I will enhance everything from healthy organ function, healthy skin, bone density, keep ligaments strong (this is a big one for me right now) and keep the digestion system from beginning to end moving fluidly. Lastly, I knew if I could pull this off, then my body weight would also by default be ideal. I don’t consider myself close to being classified as overweight, but I am not exactly below 10% body fat either.


Most eating plans & diets are not simple, but I want to present a simple plan that anyone can do. You don’t need to carry a calculator or a scale to count calories and/or weigh food. You do not need to be a great cook to eat and prepare effective yet tasty gorgeous meals. I will give you ideas on preparation through future video blogs.


In fact, this plan is not something that I recently researched or read out of a book. It’s years of just knowing how to eat well, consulting with trusted advisors (such as nutrition aware chiropractors aka Applied Kineseologists). What I am going to share with you are some basic principles to go on to develop the mindset and the focus.


Most of you probably have heard of some of these principles, but like anything simple yet effective, it’s something good to hear again.


I understand that there maybe a few of you out there that may have dietary needs. You may be allergic to some foods, or may require a gluten free diet, or you could be a diabetic. Well stop reading this blog and seek a professional nutritionist if any of those are the case.



Goal: Eat for Energy



What I was doing

For the most of 2009 I felt sluggish in the morning and throughout the day. I would resort to simple carbs and or sugar to keep me going. Unbeknownst to my consciousness, I was training my body to continue to crave these foods for the quick easy energy throughout the day. My body and mind truly felt up and down in energy, and from time to time I would also feel unmotivated.


As a Result

What I was doing to my body was putting on weight. I would eat simple carbs and my insulin levels would spike and over react. This caused me to store fat.


Action

So what I did was simply start cutting out simple sugars. And I am not talking cookies or desserts here. I am talking foods like white potatoes, enriched flour, white pasta, white rice, and anything that had starch including flour tortillas that you can find for tacos. These ARE simple sugars despite what you may or may not have learned.


Whole grains are sustained energy

What I did was go for the “whole grains.” This is not to be confused with labels that say “whole wheat.” You still need to read the ingredient list and check the first two ingredients. If the first ingredient says whole wheat and the second says “enriched flour,” don’t buy it or throw it out.


What enriched means?

What this means simply is that when companies process grains, they take the wheat (which is full of Vitamin B) and polish it off, turn it white and then “enrich it” with the stuff that they took away from it. This “enrich” is only a small fraction of what they took away from it originally (I am not sure of the exact percentage but it’s less than 10%).


So then you ask why would they do this? Why would you take it away and then add back to it? By taking the whole grain away this is by design to extend shelf life. And to be a devils advocate, I can’t blame a business that wants to preserve potential profit.


Veggies

Alright folks, this is where the good stuff comes in. I also started this plan with a simple daily goal of having vegetables with both lunch and dinner. I don’t mean lettuce on a sandwich. I mean 1/3 of the meal or greater is full of veggies!


As far as veggies, at first, it didn’t matter as I was determined to eat it, regardless of my previous trained preferences. I knew it was going to be for the better. So I went big with green beans, broccoli, red and green bell peppers, spinach, avocado, tomatoes, onions, zucchini, and lettuce.


Example quick reference of nutrient rich veggies

For example, Green Beans have an unreal amount of Vitamin K. Vitamin K helps maintain bone density, prevents osteoporosis and fractures. It also coagulates blood, and prevents easy bruising, bloody noses and hemorrhaging. Not to mention it’s a great source for Vitamin C and A, two awesome antioxidants. It also has Omega 3s, potassium, magnesium, riboflavin and fiber. Is there a reason to not eat green beans, holy smokes!


Red & Green Bell Peppers are loaded with antioxidants and Vitamin C while Broccoli is loaded in Vitamin C as well, it’s the veggie that has the most calcium, iron and magnesium. Reference http://health.learninginfo.org


Salads are automatic for at least lunch or dinner

As I said, I shopped lettuce for salads, and purchased other ingredients to enhance the salads like walnuts, raisins, and clean proteins, such as chicken breast, salmon, turkey meatballs, ahi tuna steaks (the best). With a bed of lettuce, you can put any kind of clean protein, top it with some walnuts or even pomegranates, and also include some bell peppers both red & or green, and you have a nice meal.



Going for the Omega 3’s

So my chiropractor kept telling me that my ligaments were real stretchy and I that my body didn’t want to hold adjustments. Truly, the stretchy ligaments are a reason why I was going out of adjustment. After a month or so, and still going through the rigors of weight training, sprinting, playing hockey, I didn’t need the usual one per week frequency of adjustments.


The benefits of Omega 3’s actually go pretty deep. From lowering cholesterol, improving cardiovascular health, alleviating and preventing arthritis it also improves mood and research studies indicate that it can alleviate symptoms of depression, psychosis and bipolar. It can break up clots and prevent strokes and heart attacks. It also reduces the chance for breast, colon and prostate cancer.


You can find Omega 3’s through Flax Seed in which you can buy and put in your oatmeal every morning. It has lots of fiber too.


You can also find Omega 3’s through cold-water fish such as Salmon, Sea Bass, and Tuna.


Lastly you can supplement Omega 3’s through fish oil in a pill form.


I would highly suggest trying to consume Omega 3s though any and all of these forms.


Get Omega 3’s in at least two-three times a day!




The Simple Secrets to Eating for Energy and Maintaining the Goal


Clean out the cupboards and the refrigerator

Do not start a plan to enhance your nutrition without doing this first. Sure it may cost a few dollars but the long term will save you not only hundred of dollars a month in groceries, but potentially money for health issues.


You need to get rid of anything that is enriched flour as the first or second ingredient. Do not keep the cookies or the ice cream. Get rid of it. Get rid of the soda and anything that has high fructose corn syrup too. Dump it out!


If you don’t clean the cupboards you will be tempted to relapse. Get over yourself and throw it out and don’t look back.


Shopping

Shop with your goal in mind: Eating for energy. Be true to your goal and only purchase the foods for energy.


Lastly, do not, I repeat, do not shop while your hungry.


Eating out

Make smart choices. Do not do something that you will regret or have a hard time recovering from.


The way I order now is that I order with the thought of how I want to feel after the meal. Again, if my goal is energy then I am going to focus on looking for foods that are within these parameters. You’re going to need to love to develop tunnel vision type focus. This discipline will impress others too. It means you care about yourself and those who care about themselves are capable of caring for others.


Winners win by sticking to their plan and do not deviate. Remain disciplined and focused while eating out.


Snacking

Keep with you snacks that will energize such as fruit, trail mix, and or whole wheat items like fig bars. You want to again focus on foods for energy and look at anything else as the enemy for sluggish energy.


Pack these foods while you go to work or to school etc. When you leave your home you don’t forget to bring your wallet, purse or cell phone, don’t forget the energy of healthy snacks.


Fluids

Keeping spring water around is the key to keeping the body functioning smoothly by staying hydrated. A good rule of thumb is sip on water throughout the day. This will also keep you from getting hungry.


Soda

High fructose corn syrup is public enemy number one! Stay away from this by all means necessary. This is sluggish energy to the maximum! I think the soda is what gets most people in an up and down energy rut. So this is a great place to start off on a plan by simply replacing soda with either spring water or unsweetened tea.




Common Mistakes


Focusing on foods to avoid

This mindset doesn’t work. You need to focus on food you need, period! Focus on the veggies, focus on the whole grain, focus on the clean lean proteins.


I worked out hard I can eat anything I want…

Why would you believe that you deserve this? Unless you won a triathlon or your first BMX race, you don’t deserve to eat emotionally. Lose this entitled attitude immediately. It will not put you on the road for eating with energy in mind as well as being your ideal body weight.


Eat bad two times in a row, its over…

Unless you exercise discipline to make sure you focus on the next meal being an energy meal, you pretty much relapse and you will have a hard time recovering. Do not bother eating bad. Again, when you go to order, focus on foods that will help you with energy!


The Cheat Day

Cheat days are not good. Like I said, after you have a bad meal, you can’t follow it with another one or you have confirmation that you broke the rules. You need to balance it out immediately. If you’re going to cheat, have a cheat meal and that’s it, not a cheat day.


The Menu


This is the menu I follow on a daily basis and have not deviated from it much at all. Again, I am enjoying great success with sustained energy and losing weight. This plan might not work for you, but I hardly doubt any doctor would refute it.


Breakfast

Contrary to popular belief a sound breakfast does not have to be super big and protein filled. I am finding great success through whole grains like oatmeal and it is adequate enough to sustain energy until the next meal.


So I prepare a bowls worth of whole oats every morning. I enhance the meal with Flax Seed (roughly 1-2 tablespoons) which is full of Omega 3s. I also do about a 1 teaspoon of brown sugar and from time to time I will add blueberries, raisins, and or pomegranate. A bowl of Oatmeal will typically have 8-10 grams of protein, if you require more, I suggests a couple of egg whites.


In addition to my oatmeal every morning, I also have espresso as well.


Lunch

Depending on planned activity in the afternoon or if I just finished training will usually dictate what I will eat. No matter what, I get the veggies in! Protein is good and depending on my training or high physical activity needs, then I will also include some whole grains such as brown rice, true whole wheat bread. Keep it real!


Mid day snack

I will have one snack just to keep energy high. This usually consists of either whole figs or fruit such as apples and oranges.


Afternoon Meal

Depending on planned activity in the afternoon or evening, I will eat something light. Again, either a small salad and a soup would work fine and or you can do one or the other with a piece of whole grain bread toasted.


Dinner

Dinner-time is no different. You want to eat for foods that will continue to give you energy and replenish and or repair the body. Here you will want to get a nice even blend of proteins rich in Omega 3’s such as Salmon, Sea Bass and or Ahi Tuna! Steam or pan sauté with Olive oil green beans for Vitamin K and A! Lastly, depending on your goals to lose weight, you can include a modest salad as well. If you’re an athlete not concerned with weight then replace the moderate salad with brown rice, yams and even true whole wheat pasta. I also came across pasta made out of brown rice, which is fantastic tasting.


Pass on the desert. Keep it real, stay focused. Go for some whey protein later before bed.


Working Out after Dinner

Pretty much at lest 3-4 times a week I was doing late night workouts from gym training, circuit, road rides and or even ice skating. If you have had dinner early and or wanting to get a late workout or you plan on going for a late night of pick up basketball then by all means do it! Keep drinking water and if you feel like you need to eat after the workout, stay with fruits!


Before bedtime, for extra recovery, go for some whey protein mixed with spring water! This will also help you sleep better.



As you can see in these meals how I cover my macro-nutrients of whole grains, proteins and veggies. Depending on if you need to lose body fat and or if you plan on working out or you just finished working out, the proportion of the 3 macro nutrients may vary.


The Volume of food

Now this is something that I learned through the United States Olympic Committee (Training Plan Symposium 2007, Colorado Springs). I learned that most athletes and people find it rather complicated to keep track of calories and food volume. So they developed a qualitative visual to determine the plate of food.


By doing this, you develop a sense of what your meals should consist of in both components (veggies/proteins/whole grains) and volume (the amount of veggies/proteins/whole grains).




The following chart volumes are based off of my own experiences. Credit goes to a trusted advisor of mine, Bob Seebohar, ms, rd, cssd, cscs of the USOC for educating me on this principle of qualitative analysis.