I am learning and growing so much by way of my holistic nutrition class. We had an assignment of assessing our diet for one day in week one of the class and comparing it to week 10. I have to say that due to my lifestyle and future competitions my diet plan is pretty regiment and hasn’t changed all that much but the few changes I made, have certainly made a difference.
Because I am a vegetarian, there are certain foods that I have restricted from my diet for personal reasons but I have learned that in doing so I may have some vitamin and mineral deficiencies. I also need to do a better job at eating more “real foods”. For example, a large part of my diet before were protein shakes. I am always on the go and always training so I found protein shakes to be a convenient way to get protein in my system right away but really I should be having more nutrient rich foods. I did manage to find a protein shake that is all natural and rich in branch chain amino acids but I still feel like my vitamins and minerals should be coming more from the foods I eat. I will say, the shake that I chose is rich in potassium, which is important for muscles and nerves to function properly and calcium, which is good for strong bones and blood clotting. I have since cut back on how many I consume.
One of the differences I noticed from week one of my diet to now is that I have incorporated a lot more fruits and LEAFY green vegetables and tried to avoid more processed foods. I also decided to cut out seafood from my diet. After reading the differences between farm raised and wild raised fish, I decided to just cut it out all together. Although salmon is rich in Omega 3 Fatty acids and B12 (good for metabolism and prevention of anemia), I can’t bring myself to eat it again just yet.
Tofu is something I had in my diet both week 1 and week 10 although I eat more of it now as a protein source since I have decided to cut out seafood and shellfish. Tofu, which is derived from soybeans, is not only protein rich but also a good source of Vitamin A; it promotes energy production and a healthy heart. There are varying studies that say that too much soy may not be good for you but until more studies come out, I will continue to take my chances!
Bananas are a fruit that I decided to increase in my meal plans/diet. I always heard growing up that they are good for muscle cramping and it is in fact true. I eat bananas now to avoid the cramping before it starts!!!! The vitamin C in them is good to for my skin, hair and nails. I’m a girly girl so that helps.
Oatmeal is another consistent item in both week 1 and week 10. I tend to get a little crazy with the oats so I have to be careful because they are carbohydrates and after eating it, I become sleepy. The selenium in oatmeal is good for reducing your risk of joint inflammation. Oatmeal itself helps level your blood sugar.
Overall I would say I have done a better job at increasing my vitamin and mineral intake from foods than I was in week one. Some of the changes that I’ve noticed are in my how I feel. My energy level seems to be much higher. I used to struggle a little bit more in the mornings but it seems to be a bit easier for me to get up and get my day started, even when 4:30 am hits! Also, my digestive system seems to be working double time and that is great!!! My muscularity seems to be more defined and my abdominals are showing more now, I expect to have a different transformation this time around due to the changes. Stay tuned!
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