A few months back, I presented to a fine group of high school hockey players at Holy Angels Academy in Richfield, Minnesota. Among the topics covered was the damage caused to performance levels due to foods filled with fat, sugar, starch, sodium, preservatives and additives. My passion for the topic was obvious, and most of the athletes took a close look at their own eating habits. It was not long before they were asking me if soda, candy, chips, hot dogs, pizza, cookies, candy and specific foods at fast food locations were OK to consume. They were shocked to learn not only why these foods were not helpful, but how they actually hurt their body and the effects they had on their ability to train, perform and recover. You could say that I had their attention. Unfortunately, this is not the case for many of our youth today.
Fast food is a rip off. Yes, one can certainly find what looks to be a fantastic deal on a dollar menu. Almost any fast food restaurant today has a heavily discounted menu displayed front and center. Be it french fries, hamburgers that contain processed meat or chicken tenders sometimes made from 20 various products, it appears you’ve found a good deal. A person can also find a great deal on soda. Many parents allow children to form the bad habit of constant soda consumption because they do not realize what the beverage is made of. Some even go so far as calling it liquid cocaine for children due to its tendency to signal cravings. Whether it’s the sugar, caffeine, carbonation or any combination of those, one can easily be hooked on this just like the fat laden deep fried foods. I think you get my point.
When a human being needs to eat, the mind tells the body that it’s hungry. Whether from a vending machine, fast food joint, kitchen cafeteria, gas station, grocery store, farmers market or the lunch a mother packed…food will be and must be consumed. However, when healthy, wise food decisions are made one will feel energized, satisfied and refreshed. I would bet that this is not how most people feel after a visit to McDonald’s, KFC, Taco Bell or Burger King for this matter. This is because most of what is consumed at these locations is not true food at all but hybrids food and manmade additives, preservatives etc. The human body just does not know what to do with these products and ends up feeling lethargic, depressed, bloated, agitated and often even hungry again within a short period of time. It has even been proven that some foods contain additives that promote hunger. Now, I find this quite interesting and wrong. Talk about attempting to make additional profit off of what looks like a great deal.
So where is the solution to all of this? First and foremost, one must remember that they are what they eat. If one consumes junk, they will feel less than optimal. Think about the last time you had too much chocolate cake, a large cookie or a king sized candy bar. Sure, the taste was great, but the after effect was not so hot. A quick surge of energy and happiness followed by a huge crash of sleepiness and agitation that only left you looking for more filling foods shortly after. This is not what we desire. Even my athletes have figured this out, as one practice without a full tank can certainly bring about huge misery and a little added unwanted attention from the coaching staff. The answer is not as complicated as one thinks.
To put in place a healthy diet one must start with a plan. Plan out what you desire to purchase during the next trip to the grocery store or farmers market. Hit the produce aisle and load up the cart with brightly colored fruits and veggies. One will be amazed at the options and how great these taste in place of packaged and preserved types of foods. Next, hit the grains and find things like oatmeal, brown rice, millet, buckwheat and whole wheat to integrate into your next meal or snack. This is where one can attain long term energy. No candy bar will match this and that snack wrap will not even come close. Move along the to the meat aisle and find some healthy, natural cuts of meat. Avoid those that are soaked in preservatives and find healthier alternatives like chicken breast, turkey breast and lean roast beef to use for sandwiches. Don’t stop there, move to the dairy section and stock up on yogurts, cottage cheese, cheese and milk. I know some suggest that dairy products should be avoided, however I suggest they should be included, especially when it comes to things like calcium, protein, vitamin D and a host of other helpful foods. Also, be sure to pick up plenty of eggs. These are nature’s beauties that are chock full of protein that makes one feel full and assists in the regeneration of muscle cells better than most foods. Not satisfied yet? Wondering about the middle aisles of the store? This is where your bad foods are located. Chips, cookies, candy, cakes, boxed foods, etc…these are the foods you will want to avoid. Remember the discussion about short energy boosters that provide very little nutrition or value to a person’s dietary behaviors? Yep, stay out of those aisles. It’s amazing how one simply does not eat bad food when it is not in one’s home! Again, this goes back to developing a plan and sticking with it.
Once these procedures are put into place, it is important that one remembers the following, especially you athletically minded people.
1. Always eat breakfast! (Fuel the body, avoid starvation mode.)
2. Drink a minimum of 64 ounces of water per day and adjust based on climate, activity, etc.
3. Never go more than 3 and 1/2 hours without eating.
4. Choose a diet that contains variety. Use spices, herbs and other tasty natural additives to mix it up.
5. Avoid things that are unnatural to the body. Learn how to read food labels. (We are what we eat!)
6. Eat slow, avoid mindless eating and portion distortion. (Remember, it takes the brain 20 minutes or more to learn that it is full.)
7. Pack meals and snacks ahead of time. (The worst kind of meal comes from a vending machine, food booth or fast food joint.)
8. Avoid the following no matter what: Soda, candy, cookies, cakes, crackers, and any food that is deep fried, made of processed foods or contains high amounts of sodium, sugar, or fat.
9. When in a situation where food decisions are difficult or limited, be sure to do the best you can. (Buffets, ordered in meals, while traveling, meals as a guest etc.)
10. Last but not least, give yourself a grade. A=90% following the diet, B=80% following the diet, C=70% following the diet…you get the picture.
Dietary habits do matter. It truly is not difficult to be a healthy, fit person. Believe it or not, if one eats properly both in food choice and amount he or she will avoid 70% or more of today’s biggest health issues. Mix this with proper amounts of activity the percentage goes up even more. We must remember that every action has a reaction and we want more of the positive types when it comes to our bodies. Practice a proactive and preventative health plan today by making wiser decisions for you, your family and those that you care about.
Sending you my best and reminding you to do the same!
Coach T
Education, Motivation, Inspiration!