THE RIGHT FOOD

WRITER: LORI ESAREY

Getting the right nutrition is the secret to looking good and feeling good. The fit look comes from 80 percent food, 10 percent genetics, and 10 percent exercise. And although we think there is some secret equation to getting the look and feel we want, I propose that you adopt this simple formula: eat the right food in the right amount at the right time

SO WHAT IS THE RIGHT FOOD?

There is no one-size-fitsall approach for the exact foods that everyone needs to eat. Therefore, for the sake of simplicity and with the hope this article will get you on track or help you stay on track to better health, I will speak in general terms of food groups.

The right food is nutritionally dense, not calorie dense. It provides your body exactly what it needs to run efficiently and effectively. First, understand that protein is critical to muscle development and maintenance. In addition, without protein your body will degenerate.

Amino acids are the precursors to every neurotransmitter in your brain. Without adequate protein, your nervous system will fall apart. There are many sources of protein in both lean meats and vegan selections, and each has their own benefits. Recommendations for the amount of protein you need are based on your height, weight, fitness level, and what physique you are looking to gain.

Secondly, carbohydrates are not bad! In fact, fruits and non-starchy vegetables have many health benefits. Every day, strive to eat in the range of five-to-eight cups of nonstarchy vegetables such as kale, chard, spinach, leafy greens, broccoli, cabbage, and Brussels sprouts. Avoid foods that do not provide any or little nutritional value to your body such as peas and corn. Furthermore, it is important to consider avoiding genetically modified foods as these foods are designed in a laboratory and the longterm risks have not been fully investigated. Lastly, avoid the “dirty dozen,” a list of the top 12 pesticides-laden foods. Obtain the list at www.EWG.com.

For most people, fruit is a healthy carbohydrate. Be sure to limit yourself to no more than two servings per day and always eat your fruit with a protein or healthy fat to slow digestion and maintain equal sugar levels throughout the day. Also, don’t forget to eat healthy fats. Seeds, such as sunflower seeds, contain manganese. Flaxseed and other seeds also have health benefits along with nuts such as almonds and walnuts. For cooking, olive oil, grape-seed oil, and coconut oil

Be Aware

• Ribs, dark meat turkey and chicken wings. Choose lean cuts of meat (white meat, center cut pork, lean cuts of beef).

• Starchy vegetables such as peas and corn.

• Any fruit over two servings per day. For most adults, that is too much sugar. Always know the serving size of what you are eating. For example, one large apple or banana is two servings.

• Vegetable oil.

are great replacements for the hydrogenated oils.

When you eat more nutritionally dense foods, you will naturally begin to weigh less. Eating fit means focusing on getting these foods into your diet and avoiding empty calories. Balance is the key. Too much of any one thing is a prescription for metabolic imbalance.

Better

• Center cut pork or filet

• An occasional sweet potato and quinoa but always served with non-starchy vegetables and lean meat.

• Two servings of low glycemic index fruits such as apples, berries, and Bing cherries.

Best

• Wild fish, organic chicken, and grass-fed beef. Also, trim the fat. (At least 12 ounces of lean protein per day at a minimum).

• Two servings per day of seeds and/or nuts and healthy oils.

• Two servings per day of fruit.

• Lots of vegetables (five to eight cups measured raw). Make sure to eat a variety of colors to have balance. Aim for lots of green and yellow vegetables with accents of red and orange.

LORI ESAREY, ARNP, CFT opened Total Nutrition and Therapeutics in 2007. Several years later, she started a second company, Vitality Wellness and Aesthetics. Her passion is empowering people of all ages to achieve optimal health. She earned two master’s degrees from the University of South Florida in nursing and nutritional and metabolic science. She is also board-certified in anti-aging and restorative medicine.