nutrition coaching

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Do You Eat Enough Fruits and Veggies?

One of the biggest nutritional mistakes people make outside the gym is focusing on getting lots of protein for muscle recovery and starches for energy but then not getting enough fruits and vegetables.

I’m sure when you were a child your mother always told you to eat your fruits and vegetables! Why was this so important? This was so important because she new and was taught that fruits and vegetables were so important for you to grow up healthy and strong.

Now that you are older and full grown many of you have abandoned the fact that you still NEED your fruits and vegetables every day!

Why are fruits and vegetables so important? Lets take a look at some of the health benefits of fruits and vegetables:

-Fruits and vegetables are LOADED with fiber, vitamins and minerals that are crucial for tissue growth, repair and many other important body functions. The fiber, vitamins and minerals in fruit and vegetables are also shown to help treat, and prevent many chronic diseases like cancer, Alzheimer’s, heart disease and stroke!

– Fruits and vegetables are full of many phytochemicals that are important for optimal mental function. Do you suffer from depression, or attention disorders? Eat your fruits and veggies!

-Fruits and vegetables provide an alkaline load to the blood. Since proteins and grains present acids loads to the blood. Eating fruits and vegetables every meal will help prevent an acid/alkaline imbalance. Too much acid and not enough alkaline means loss of bone strength, and muscle mass, which means more body fat!

– Fruits and vegetables will help fill you up and control your appetite and blood sugar which in turn will help with maintaining energy and fat burning.

Make sure to get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

You can not go wrong with eating fruits and veggies every meal! I recommend 2-3 servings (1/2 cup) of fruits and vegetables at each and every meal. This would be around 10-15 servings if you eat frequent supportive meals.

How do you get that many servings? Email me and I will talk to you about getting a quality green supplement or whole food vitamin.

Your Fitness and Nutrition Coach,

~David Modderman

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Being a Nutrition Coach I always am telling my clients you MUST eat breakfast. From this advice I often get asked the question:

“What Do You Eat For Breakfast”?

Well I do try to eat variety in my breakfast, but sometimes my breakfast is a little boring. I am not a gourmet cook by any means. :-)

But to give an idea this is what my breakfast looked like so far this week.

Monday: This was a early morning for me so I had a quick blended shake which included: one large Fuji apple chopped up, 2 scoops of protein powder, 2 cups of water, one cup of dry quick oats, and a dash of cinammon, and one VGF 25+ for men tablet.

Tuesday: 1 cup of old fashioned oatmeal, with 1 cup of fresh pinapple and a dash of cinammon, 2 whole eggs scrambled with 5 egg whites, and one VGF 25+ for men tablet.

Wednesday:  Egg sandwich made with two slices of Aunt Millies 100%  whole wheat bread, 4 scrambled eggs whites, 2 whole eggs and slice of lowfat cheese, and one large fuji apple, and one VGF 25+ for men tablet.

Thursday: 3 slices of homemade pizza from the night before. This was made from: Whole wheat flour, oat bran, olive oil, natural pizza sauce, reduced fat mozzerela cheese, and fresh mushrooms. (want the recipe just ask) and one VGF 25+ for men tablet.

Friday: This morning is a low starch day. So I had two scoops of protein powder with water and blended with 1/2 cup of blueberries, 1/2 cup of strawberries, and one VGF 25+ for men tablet.

So this is what an average week of breakfast looks like for me. Variety is key so you don’t get bored but also your body gets a variety of nutrients each morning.

So make sure you make breakfast a daily habit! :-)