DIET

Avoid…

• Processed food – Convenient, but are usually high in chemical additives, trans fats, salts and refined sugars.
• Most refined foods – This means refined flour, sugars (high-fructose, white, brown, and the rest), trans-fats etc.
• Artificial ingredients and preservatives – As the saying goes: if you can’t pronounce it, don’t eat it.     
• Alcohol – The long and short of it is: alcohol is a toxin.
• Soda and fruit juice – Don’t drink your calories: soda is loaded with sugar, diet soda is loaded with artificial sweeteners and fruit juice is also often loaded with refined sugar and of course, natural sugars.

Focus on…

• Eat according to your goals – Eating to lose weight, maintain your weight, or gain weight.
• Eat plenty vegetables – Veggies, veggies, veggies! Get as many veggies as you can: cruciferous, dark leafy greens, even potatoes
• Eat fruits in moderation – Fruits are a sweet treat and a nutritious alternative to candies and other refined sugars, but it is possible to eat too many – moderation is key.
• Eat high-quality meats – (Optional) If you’re a vegetarian or vegan you have plant-based alternatives. For the meat eaters, aim to get your meat from grass-fed animals if possible. It’s more expensive, but it’s also healthier.
• Eat healthy fats – Healthy fats don’t make you fat, they’re good for you! Yes, even some healthy (i.e. from a high-quality source) saturated fats. You can get healthy fats from fish, nuts and seeds, avocados, eggs etc.
  

  For meat eaters, aim to get your meat from grass-fed animals if possible. It’s more expensive, but it’s also healthier.

Hydration…

• Water is the Key – The simplest way of ensuring you are hydrated (necessary for ultimate sporting performance) is drinking ‘lots’ of water. Fill up a 1 litre bottle of water in the morning and make sure you finish and refill by lunchtime and again at dinner. This will ensure 3 plus litres of water each day. The hotter the temperature (or humidity) the more you will sweat and you will need to drink more than usual – The same with physical excersise – you will need to continually top up your fluids.

The easiest way to make sure you are hydrated is to check the colour of your urine – if it is clear, you are hydrated. If it is yellow or orange – you are dehydrated. Note: some vitamins will cause your urine to be a darker colour – if you have maintained plenty of water, you will still be hydrated.

After exercise it is important to re-hydrate. The best way to know how much you have sweated out, is to weigh yourself before and after exercise. If you have lost 2kg’s you need to replace that fluid (and then some).