{"id":1588,"date":"2010-01-10T14:46:00","date_gmt":"2010-01-10T14:46:00","guid":{"rendered":"http:\/\/bodynsoil.com\/blog\/?p=1588"},"modified":"2015-11-16T11:11:12","modified_gmt":"2015-11-16T16:11:12","slug":"what-i-tell-people-just-starting-and-looking-for-advice-2","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2010\/01\/what-i-tell-people-just-starting-and-looking-for-advice-2\/","title":{"rendered":"Beginning Nutrition: Just starting &#038; looking for advice"},"content":{"rendered":"<div style=\"width: 348px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/i0.wp.com\/1.bp.blogspot.com\/_sVKcBs4vE78\/S0vYx07ojkI\/AAAAAAAAAjE\/tL13YzkE21Y\/s320\/fruit_veg.gif?resize=338%2C210\" alt=\"Vegetables\" width=\"338\" height=\"210\" \/><p class=\"wp-caption-text\">Vegetables<\/p><\/div>\n<p>When first starting out on the road to good health, trying to figure out your nutrition, it is helpful to create a nutrition journal. Keeping track of your calorie intake is a great way to get a better idea about what you are eating.\u00a0 I have always gone back to calorie tracking whenever I needed to make adjustments, for me this has been very successful.<\/p>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">There are a lot of free programs that are easy to use with easy to navigate menu&#8217;s that do the job for you like <a href=\"http:\/\/www.myfitnesspal.com\/\" target=\"_blank\">myfitnesspal.com<\/a>, <a href=\"http:\/\/fitday.com\/\">fitday.com<\/a> and <a href=\"http:\/\/sparkpeople.com\/\">sparkpeople.com<\/a>.<\/div>\n<ul>\n<li style=\"font-family: 'Trebuchet MS',sans-serif;\">Myfitnesspal.com is one of the most popular, it is losing users due to a cost upgrade.<\/li>\n<li style=\"font-family: 'Trebuchet MS',sans-serif;\">Fitday.com has in-depth reporting, is quick, easy to use with only a few windows to learn.<\/li>\n<li style=\"font-family: 'Trebuchet MS',sans-serif;\">Sparkpeople has workout plans and videos plus has excellent learning tools &amp; support groups that are very active.<\/li>\n<\/ul>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">Support groups are a very important during the process of changing habits and weight loss. Sharing experiences with others working toward the same goal and helping each work through times of doubt can make a huge difference; you are not alone in your journey.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">While I can give you a few things to consider, it would be hard to be more specific without being familiar with your eating style. If you&#8217;re struggling, you might consider <a href=\"https:\/\/bodynsoil.com\/blog\/fitnessnutrition-coaching\/\" target=\"_blank\">personal nutrition coaching<\/a>.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><span style=\"text-decoration: underline;\"><strong>Tips on eating for fitness:<\/strong><\/span><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><strong>1. Soda, juice and alcohol go against weight loss<\/strong> due to the way your body handles the processed sugars and the signals sent to the brain. Both soda and alcohol interfere with metabolism, alcohol sugar interferes with nutrient absorption in the gut.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><strong>Replace it with:<\/strong> water, tea and a small amount of coffee (if needed). (a little lemon in the water is a nice change, many people swear by lukewarm lemon water first thing in the morning for weight loss)<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">2. <strong> Keep well hydrated<\/strong>. When our body is dehydrated the brain doesn&#8217;t always send cravings to drink; signals will get mixed so instead the signal will be hunger. Strive to drink your 64 ounces of water daily, while that isn&#8217;t a number set in stone, it is a nice guideline to utilize.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">3. <strong>Increase the amount of fiber in your diet<\/strong>; fiber fills you up and it also attaches itself to some fat grams that will then just pass through your system, and is great for digestion with an added advantage of making you feel fuller faster.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">4. <strong>Say no to processed foods whenever you can<\/strong> as they are not engineered with human health in mind. Processed foods are loaded with sugar, fat and salt; these additives are in various combinations for palatability and to increase sales for the company. Food company do research into human behavior for marketing and for creating food combos to entice increased usage of their product.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><strong>Replace it with<\/strong>: Home cooking, things that you peel, chop and slice from fresh ingredients; not only will your foods taste better they will be better for you.<\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\"><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">5. Try to <strong>get a good balance of macro-nutrients; <a href=\"https:\/\/bodynsoil.com\/blog\/2013\/09\/nutrition-series-simple-vs-complex-carbohydrates\/\">carbohydrates<\/a>, <a href=\"https:\/\/bodynsoil.com\/blog\/2011\/11\/nutrition-series-proteins\/\">proteins<\/a> and fats<\/strong>, when you do that your metabolism burns the best. I keep my macro-nutrients at 40\/30\/30 (percent carbohydrates\/proteins\/fats respectively); which works well for me and for many people, those percentages can be adjusted. This is where a computer tracker is helpful, there are apps for that too. Feel free to contact me for more information regarding macro-nutrient help or for <a href=\"https:\/\/bodynsoil.com\/blog\/2012\/05\/calculating-energy-expenditure\/\">basic nutritional requirements.<\/a><\/div>\n<div style=\"font-family: 'Trebuchet MS',sans-serif;\">\n<p>6. <strong>Carbohydrate sources are important <\/strong>as well. This topic has a lot of twists and turns, it can be confusing, I will touch on a few of many aspect on this topic.<\/p>\n<ul>\n<li>I mentioned in tip one to<strong> eliminate processed sugar and alcohol<\/strong> carbs., I can&#8217;t stress the importance of this enough.<\/li>\n<\/ul>\n<ul>\n<li><strong>Vegetable carbs <\/strong>(excluding white potatoes\/corn) are free carbs in a sense that you can have as much as you want as they are low in calorie high in fiber. (raw or cooked but without dressing, sauces or dips)\u00a0 Fresh vegetables tend to have a low-calorie content with a lot of fiber. \u00a0 If you must have dressing, try oil &amp; vinegar, pinch of salt, pepper &amp; herbs, this is better than you remember, will be fresh too. \u00a0 (Use oil\/vinegar dressing in moderation)<\/li>\n<\/ul>\n<ul>\n<li><strong>Fruit is also a carbohydrate<\/strong>, eating the whole fruit is very important; processed fruit in the form of juice removes the health benefits only to leave the fruit sugar.\u00a0 The recommended amount per person is 1-1\/2 to 2 cups of fruit a day.\u00a0 One half cup of dried fruit equals one cup of fresh.\u00a0 The USDA includes juice in their pyramid but for weight loss I would not recommend it due to the high sugar content.<\/li>\n<\/ul>\n<ul>\n<li><strong>Breads, crackers and flour products will also hamper weight loss<\/strong> and digestion so they should be limited.\u00a0 Look at the labels and purchase breads with whole grains and few preservatives.\u00a0 Remember, bread is made up of flour, water, sugar, fat, little salt, and yeast; if you can&#8217;t pronounce it or understand it you shouldn&#8217;t eat it.\u00a0 Once you find a good wholesome bread you will wonder why you bothered to eat that gut binding processed stuff before.<\/li>\n<\/ul>\n<p>7.\u00a0 <strong>Fried foods, I always advise to avoid them all together<\/strong>.\u00a0 The added oil, salt and sugar will not help you to reach your goal at all and certainly will not benefit your health..<\/p>\n<\/div>\n<p style=\"font-family: 'Trebuchet MS',sans-serif; padding-left: 30px;\">These are a few good ways to adjust your intake to get the scale moving in the right direction.\u00a0 I hope I haven&#8217;t overwhelmed you with information but also wanted to be as helpful as possible. I certainly could go on with more detail, if you want to know more or have more questions feel free to ask. Try not to think of it as a diet but instead a lifestyle and way to feed your body to get healthy into your future.<\/p>\n<p style=\"font-family: 'Trebuchet MS',sans-serif;\">I&#8217;ve focused on nutrition with this post, exercise is important and <strong>if you are looking to get healthy and lose weight you should work towards at least 30 minutes of activity each day<\/strong>.<\/p>\n<p style=\"font-family: 'Trebuchet MS',sans-serif;\">If you feel you&#8217;ve tried all of the above and still can&#8217;t get control over your eating, consider <a href=\"https:\/\/bodynsoil.com\/blog\/fitnessnutrition-coaching\/\" target=\"_blank\">health coaching<\/a>, I&#8217;m just a phone call away.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When first starting out on the road to good health, trying to figure out your nutrition, it is helpful to create a nutrition journal. Keeping track of your calorie intake is a great way to&hellip;<\/p>\n","protected":false},"author":8,"featured_media":4771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[172],"tags":[642,643,781,547,433,809,269],"class_list":["post-1588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-basic","tag-beginner","tag-how-to","tag-nutrition-2","tag-nutrition-series","tag-tips","tag-weight-loss"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=2448%2C3264&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-pC","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1675,"url":"https:\/\/bodynsoil.com\/blog\/2010\/10\/nutrition-fitnessfuzzy-math-and-keeping-a-balanced-budget-2\/","url_meta":{"origin":1588,"position":0},"title":"Nutrition, Fitness, Fuzzy Math and keeping balance","author":"Bodynsoil","date":"October 24, 2010","format":false,"excerpt":"Nutrition, Fitness, Fuzzy Math and keeping a balanced budget What is it about nutrition that can make a person start mentally negotiating with themselves?\u00a0 How often have we all heard skewed logic discussing the math of exercise and nutrition like this: \"I exercised today, I'll reward my hard work by\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6764,"url":"https:\/\/bodynsoil.com\/blog\/2014\/12\/math-macro-tracking\/","url_meta":{"origin":1588,"position":1},"title":"The Math of Macro Tracking","author":"Bodynsoil","date":"December 3, 2014","format":false,"excerpt":"The Math of Macro Tracking Macro Tracking has a tetris effect, it can be as mesmerizing. I typically base my eating on my height, weight, and activity level. The easiest way I've found it to use a food tracker, pick one that syncs with a wider variety of aps. [bctt\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":22701,"url":"https:\/\/bodynsoil.com\/blog\/2019\/04\/fda-making-food-labels-easier-to-read-and-understand\/","url_meta":{"origin":1588,"position":2},"title":"FDA Making Food Labels Easier to Read and Understand","author":"Bodynsoil","date":"April 9, 2019","format":false,"excerpt":"The FDA is making food labels easier to read and understand. Changes make finding information easier with larger print on needed information. I've noticed finding serving size and calories easier for many products already. All companies are required to make these changes by 2020 (10 mil plus) to 2021 (less\u2026","rel":"","context":"In &quot;Body&quot;","block_context":{"text":"Body","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2019\/04\/fda-nutrient-Comparison-Eng.jpg?fit=1200%2C927&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2019\/04\/fda-nutrient-Comparison-Eng.jpg?fit=1200%2C927&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2019\/04\/fda-nutrient-Comparison-Eng.jpg?fit=1200%2C927&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2019\/04\/fda-nutrient-Comparison-Eng.jpg?fit=1200%2C927&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2019\/04\/fda-nutrient-Comparison-Eng.jpg?fit=1200%2C927&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1667,"url":"https:\/\/bodynsoil.com\/blog\/2010\/10\/perfect-meals-a-post-by-simply-shredded-2\/","url_meta":{"origin":1588,"position":3},"title":"Perfect Meals: A post by Simply Shredded","author":"Bodynsoil","date":"October 6, 2010","format":false,"excerpt":"Perfect Meals: A post by Simply Shredded I was sent the following article to read by a fellow fitness enthusiast which I greatly admire.\u00a0 This article, written by Chris Aceto, details some meals that the author feels are perfectly designed.\u00a0 The meal amounts are for a male who is very\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9692,"url":"https:\/\/bodynsoil.com\/blog\/2016\/04\/workout-nutrition-based-on-bodytype\/","url_meta":{"origin":1588,"position":4},"title":"Foods to eat around your workout based on body type","author":"Bodynsoil","date":"April 9, 2016","format":false,"excerpt":"The what, why, and how much to eat around your workouts The following info-graph, by John Berardi and Brian St. Pierre of Precision Nutrition, outlines workout foods and timing based on body type. Nutrition timing isn't needed for everyone but worth a try if you're at a sticking point with\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Bodytype Workout Nutrition","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":5191,"url":"https:\/\/bodynsoil.com\/blog\/2012\/05\/calculating-energy-expenditure\/","url_meta":{"origin":1588,"position":5},"title":"Calculating Energy Expenditure","author":"Bodynsoil","date":"May 23, 2012","format":false,"excerpt":"Calculating Energy Expenditure The Daily Calorie Calculator returns the calories you should eat each day based: height, weight, age, gender, and activity level. Do you know how many calories you need each day? The free online calculator makes finding your estimated daily calories easy! Try out the online TDEE calculator\u2026","rel":"","context":"In &quot;Coaching Tools&quot;","block_context":{"text":"Coaching Tools","link":"https:\/\/bodynsoil.com\/blog\/category\/private\/coaching-tools\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/1588","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/comments?post=1588"}],"version-history":[{"count":0,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/1588\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/media\/4771"}],"wp:attachment":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/media?parent=1588"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/categories?post=1588"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/tags?post=1588"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}