As we enter 2015, I'd like to help you get started on the right foot. In my office, there is no shortage of excuses for not following nutrition recommendations. While I work exclusively with athletes, these excuses can be heard from just about everyone trying to make healthier choices toward bigger goals. So it's time to "name it, claim it and tame it"...it is a new year, after all.
1. I like to sleep.
This is most often used an excuse for not eating breakfast or not eating a post-workout snack after late night training. I like to sleep too - who doesn't? However, it is about priorities. While getting 7-9 hours of sleep on average is a must, so is fueling your body correctly. Re-evaluate where your time is spent. Is there a reason you need to watch 3 hours of television at night? Do you really need to stay on social media until midnight? Its time to unplug early and go to sleep...or stop hitting snooze in the morning. Make a commitment to eating when your body needs you to.
We are eight days into the New Year, which means resolutions are running full speed ahead. Here were 2014's top three New Year's Resolutions: 1) Lose weight 2) Get organized 3) Spend less, save more. Sadly, only 8% of Americans are successful in meeting their resolutions each year. To get into that 8%, here are some tips when crafting and living out your nutrition-related resolutions.
1. Keep it simple
When it comes to nutrition, avoid fad diets or extreme dieting measures, such as cutting out entire foods groups or excessive record-keeping of every calorie consumed. This typically works for about 3 weeks, causes extreme stress and is quickly abandoned. Instead, keep it simple. Try writing three basic "eating guidelines" for yourself. Here are a few examples:
-Eat a fruit or veggie 5 different times each day
-Buy only nonfat dairy foods
-Drink alcohol only 2 times each week with 1-2 drinks each time
Goals such as this are easier to achieve and not overly restrictive.
Well, it's the holiday season again...a time for family, friends, and...FOOD! Unfortunately the holiday season falls - for many athletes - in the midst of the off-season and cold outdoor temperatures. So what's an athlete to do during the holidays to emerge still on track for his/her next race when January 2nd rolls around? Here are my performance-protecting holiday tips. Note: these are in order of importance!
1. Re-assess your goals.
While I understand you may have a March or April competition planned, the holidays may not be the best time to "kick your butt into gear" or "take your training to the next level". December can be a very stressful month - and remember that stress can wreak havoc on your metabolism, digestion and sleeping patterns. If trying to continue a hard-core training plan in the midst of everything is only adding undue stress, perhaps cut back a bit, take a deep breath, and try to enjoy time spent with family and friends.
With the beginning of November, we near the end of the season for high school and college fall sports. This can mean a lot of different things. For one athlete, it might mean entering a true off-season. For another athlete, he may be transitioning into a winter sport. For a third athlete, she may be entering club season. Regardless of what the next step might be, here are some things every fall athlete should think about now.
1. Assess Your Goals
What were your goals this fall season and did you achieve them? If not, what might have been the reason and what changes need to be made now? What are you goals for the winter? If you are in the off-season, will you place a special emphasis on weight loss? If you are transitioning to a winter sport, do you need to make changes to fueling before the season starts? If you are entering club season, how will your eating need to change (timing and amount)?
High school athletes are one of my favorite type of athlete to work with. They are typically highly motivated with big dreams of college play. However, it comes with the territory that they are also busy and often stressed. When working with high school athletes, here are some key nutrition things I emphasize to improve performance and reach future goals.
1. Change the when before you change the what
Instead of starting right away with eat this-not that, I start with timing of intake. Timing of intake makes a huge difference with respect to any performance goal. Plus, it is easier for a high school student to focus on eating a few more times during the day before worrying about what that food consists of.
2. Lets discuss your schedule
Knowing the athlete's school, practice, and competition schedule is critical to developing an eating plan that works. Every athlete's schedule is slightly different, so my understanding of their time restrictions makes a huge difference to their level of success with my eating program.
As we near the ball drop and the welcoming of 2014, you can smell it in the air...people making New Year's Resolutions. So many ideas and hopes wrapped into one little statement that will magically last an entire year.
To be successful, these statements need to be chosen carefully. So here are few rules when making your New Year's Resolutions.
1. Don't make a New Year's Resolution
Wait - what? Yeah...really. Since when did one statement made on one night motivate anyone do anything for an entire year? Instead of making a one-year resolution, start with one month. How about something like "Since I want to lose weight, I am going to start drinking pop only 3 times per day." Once February rolls around, try, "I am going to drink only one pop per day". Continue this pattern with each month. Lets all resolve to think monthly...not yearly.
2. Think of a resolution as a goal...not a dream.
Sometimes the resolutions I hear are ridiculous. "My resolution is to go vegan. By the way I eat meat at every meal." "My resolution is to cut out all carb foods for good." Okay, as great as those may sound, lets be realistic. Instead of going complete vegan, try having a goal of eating vegetarian three days a week and continue from there. Instead of cutting out all carbohydrate foods, focus on cutting those that have little nutritional value and then talk with a dietitian who can assess whether cutting all carbs is a good idea.
Every year I get asked the same thing by family, clients, and friends: what is your New Year's Resolution? The truth is - I never make one...at least not a traditional one. And it's not because I don't think I can keep one or I am not devoted enough to anything to put the effort forth. It's because I know that New Year's Resolutions - as most people think of them - do not work.
Why not? Well, the majority of resolutions I hear are quite vague. Common ones are: I want to lose weight. I want to be more active. I want to do something new. Vague or nonspecific goals are difficult to achieve because it's hard to create steps toward a nonspecific goal. Better resolutions might be: I want to lose weight, so I will start by drinking 1 can of soda instead of 3 each day. I want to be more active, so I will join a local running group. I want to do something new, so I will visit the local indoor rock climbing gym one time per week.
Another reason resolutions don't work: one year is an incredibly long time. Why not make monthly resolutions toward a one-year goal? Then with each month's resolution that you achieve, reward yourself- how about a new outfit or tickets to see your favorite team? That will keep you motivated to keep working toward your ultimate goal.
So now that you're educated to create better resolutions, it's your turn. You've still got a few days to think this through. Tell me: What is YOUR "New Year's Resolution"?
Be Extraordinary,
RDKate
