SNAC
Jim Zwolak |
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Janelle and Jim meet Linda for the first time. They are introduced to the three foundation tools for healthy eating. Learning to use these tools will be key to theirsuccess in the coming months. Here's a recap of what Janelle and Jim learned today...
1-2-3 Energy!
Use '1-2-3 Energy' to build a balanced meal. Choose a ? - Fruit or Veggies, ? - Grain and ? - Protein choice to create a meal that is nutritionally balanced. The bonus is that by eating fruit or veggies and/or whole grains together with a protein food, you will influence your blood sugar levels for 3 to 4 hours at a time. Stable blood sugar levels prevent you from feeling hungry all the time, and offers you better energy. You really won't believe the difference!
Meal Pattern
A fruit or veggie offer our bodies 1 hour of energy, a whole grain food about 2 hours, and protein up to 3 hours of energy. So, we can predict when we need to eat next by looking at the meal we just enjoyed. Eating every 3-4 hours is key to our energy levels. Taking care not to spike our blood sugar too high or let it fall too low has everything to do with successful weight and body composition change. This will help both Janelle and Jim achieve their fitness and sport goals.
Power Snacks
For a student, fueling every 3-4 hours means SNACKING! This is tough for many. By snacks, Linda means mini-meals...not the chips and licorice snacks loved by many. She calls those foods treats. Great to enjoy them...but they are not main energy players for Janelle and Jim this term. Snack ideas are always useful...pop open a can of tuna, try a yogurt/All Bran mixture or a banana and a piece of cheese. For lots of ideas, check out the Snacking fact sheet designed specifically for students at Laurier. Snack.
Cut out the junk
Jim identified one of his main eating problems right away - he was fueling his body with junk. Realizing that 'quick to go' foods do not have the protein, fibre or nutrients he wants, Jim decided to cut out the junk. Instead, he will focus on choosing a '1-2-3 Energy' package. He wonders if this will have any effect on his fatigue level. You think? We'll soon see!
Salads not always better
Now that Jim is thinking 'healthy' and 'food' at the same time, he is keen on salads. Not so fast, Jim! Salads are not always the healthiest choice. Believe it or not, french fries can be a better choice than some salads! Jim thinks green salads have hardly any calories at all...which is true...that is until you put on the salad dressing. Fact: 1 Tablespoon Italian dressing has 14 g fat, while 1 Tablespoon low-fat Italian dressing has 4 g. On the other hand, a plate of 25 fries which are baked may also have only 4 g of fat. And, fries provide carbs which your body may need for fuel.
The bottom-line: Go for colourful salads with low-fat dressing and enjoy great taste along with the benefits of anti-oxidant rich veggies! But Jim needs more than just greens to keep his active body fueled! Be sure to have some protein along with that salad. And, a plate of fries now and then is just fine.
Pre- and Post- Workout Fueling
Jim is aiming to compete in a half-marathon in May. He needs to design a training plan. Interested in cross-training, he plans to do some running, resistance training and practice golf skills each week. Quite a schedule you have, Jim! Not to mention your donning responsibilities and a little studying too.
Be sure to fuel about 1-2 hours prior to each exercise session, and to re-fuel immediately following a work out. You will maintain your glycogen stores, and experience less of that 'out-of-control hunger' feeling that hits about an hour after your workout. Suitable snacks might be: Chocolate milk, Instant Carnation Breakfast pouch mixed with skim milk or low-fat soy, peanut butter sandwich and banana, yogurt and trail mix, homemade muffin and fruit...the list goes on...
Energy much better!
Jim has applied the 1-2-3 Energy principle to his meals as best he can each day. He tells me his energy level is much better...success! He is eating smaller meals, and more often through the day. It's working and he feels energized through the afternoon and later into the evening. Good work, Jim!
To fail to plan is to plan to fail
Together we create a timetable for Jim's week...for his physical training. Included are the resistance workouts, golf skill training, and now running. It's obvious Jim doesn't have his plan fine-tuned yet, which is why we are going through this detailed exercise. While he wants to fit everything in, somehow it just doesn't turn out that way and his workouts get dropped off in lieu of a meeting, studying...or a nap. Jim's homework is to complete this assignment through the week. Recording his activities may increase his awareness of just how much he squeezes into each day, and where his time-wasters (if any) are to be found.
Schedule in some 'down time'
We need to consider 'transition time' between studying, donning, and other activities. Jim knows himself well enough to schedule in 'down time'. We could call it 'up' time because these casual hours are so needed to re-energize and re-charge Jim's batteries. Without this time to himself, everything is harder to be excited about.
Jim is vague about which activities are top priority, and which lesser priority. All are top to him! We'll come back to this later, I suspect. You simply cannot do everything at once.