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Health & Fitness

Three Simple Ways to Clean Up Your Diet

Nutrition and diets are the hardest part about fitness. Through my journey and research I've found a couple of super simple steps that can help anyone begin to clean up their eating habit.

Hey everyone, Jason from Integra Physical Therapy and Personal Training, I’m posting today with a little information that might help you clean up your nutrition. Now to give you some back ground on what I’ve learned and how I got there. Growing up I had no concept of portion control or quality of food I was eating. By the time I was 18, I weighed 260 pounds and while I was playing football in college I tipped the scales at 295 pounds. I knew I needed to make a change when my sport career was over. First thing I did was take whatever I WANTED to eat and cut it in half. Without knowing it at the time, I developed portion control. This helped me to lose 55 pounds, but that is where I hit my plateau.

Next thing I needed to understand was that all calories are not created equal. I had to address my nutrition so if I start eating fewer calories than I burned I am not going to become malnourished, cranky and tired, like normal dieting makes us. Earlier this year my wife and I started the Paleo diet, meats, veggies, nuts and seeds, and limit fruit. All that this means is eat unprocessed food, no sugar and nothing that with cause gastro intestinal distress. This change has helped me lose an additional 25 pounds. Look, I’m not telling you to do exactly what I do, I’m just saying that you need to find something that works for you and stick to it. Here are some easy tips that everyone can use.

  1. Stop eating processed food – I know it’s easy but this food was not designed to be a healthy nutrient source, it was design to last longer in the stores and to be cheaper to produce. Stick to meats, seafood and lots of vegetables. These options are more nutrient dense, generally have lower calories and are easily digestible making sure your body gets what it needs.
  2. Stop eating sugar – No sugar, no artificial sweetener (see number 1) this one ingredient is directly linked to type II diabetes, metabolic syndrome, obesity and is a factor in depression. Just stop that one; no exceptions. Try substituting honey or agave nectar for a natural sweetener.
  3. Do not get stressed if you break diet – Stress can directly lead to overeating. If you fall off your wagon do not revert to old habits. Acknowledge the slip up and move forward working harder to prevent it from happening again.

You can make a change, start small, stick to it and reap the benefits. When you start to feel better, believe in the process and let your confidence grow. If you've got more questions check out our Facebook page and post a question at Integra Physical Therapy and Personal Training or stop in and talk to me in person.

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It’s not a game, it’s a lifestyle,

Jason Olejniczak CSCS

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