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  • Writer's pictureJake Lawrence

Notes on Nutrition

Notes on Nutrition Success lies in the details. Success is personal. Success is rarely the same for any two people, let alone a legion of individuals seeking to become the best THEY can be. Self-discovery is a journey, which for many starts with just plain being fed up… fed up with their image, lack of energy, lack of lust for life, or an unfulfilled biography. Nutrition habits are best represented by journaling. Keeping track of what you eat and consume all day long. It’s often not a conscious act, but an impulsive satisfaction of cravings, repeated throughout the day. The process of journaling is very educational. By tracking eating habits we can then correlate those habits with digestion, mood, energy, and sleep quality. Often this simple task is enough to get clients to immediately change their eating habits. It’s easy to substitute foods and increase nutrient quality of the food we eat. It’s also easy to drink more water, less alcohol, soda, and coffee. Elimination diets are too quick to be adopted and don’t last. A lot of people are quick to blame gluten, bread, or dairy for their obesity, poor digestion, and other health related issues. For others it can be a completely unnecessary and expensive “journey” into very strict dieting and eating habits. Usually it’s unbalanced consumption along with lack of movement that creates the problem, not the entire food category. Keeping a journal and recording quantity consumed helps immensely. What works for me, may not work for you. A few years ago I eliminated gluten for intestinal issues I was experiencing, thinking I must have a intolerance. What was lacking though, was balance in my diet. Too much of one food group and not enough of another was the main culprit. It’s a huge relief to know that you don’t need to avoid a food group for the rest of your life. Self-discovery is the key. Our gut is very sensitive. If we are experiencing a lot of stress and anxiety in our lives it shows in our digestion and eating patterns. Seeking balance and being accountable to your nutrition is the answer. I eat pretty much everything. I avoid trans fats and overly processed, as well as fried foods. I enjoy cooking. I drink lots of water. I make one or two smoothies every day and eat a large salad every evening. This works for me. Nutrition is taken care of. I enjoy food and yet I recognize that as an athlete, food is fuel. This is who I am. Choices… everything is a choice, when movement is a foundational element in your life these choices become much easier and more positive. Tip the scale in your favor every single chance you get! SMOOTHIE RECIPE:

  1. 20-30 grams protein (whey concentrate, vegan, plant)

  2. ½ cup milk

  3. ½ cup water

  4. ½ cup blueberries (frozen)

  5. 1 small banana

  6. 1 handful of spinach or kale (fresh)

  7. 1 tbsp raw almond butter

  8. add ice cubes if you’d like, just a couple should suffice. SALAD RECIPE:

  9. spinach, kale, or arugula (couple handfuls)

  10. chopped broccoli

  11. diced red/orange peppers

  12. diced tomatoes

  13. sea salt

  14. olive oil

  15. dash of feta WATER:

  16. drink to thirst

  17. quench often

  18. always have a water bottle with you, within reach

  19. helps body eliminate fat, impurities, toxins

  20. cold water is an excellent thirst quencher, as well as coolant during extreme heat

  21. drink half your body weight in ounces of water:

  22. Jake = 160 lbs, Water = 80 oz … minimum standard

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