HEAT BOOT CAMP has taken the easiest and most effective approach to nutrition. We have removed the work “diet” and replaced it with “lifestyle change”. Rather than providing detailed, and most likely unattainable diet plans, a simple approach of how to it healthy is the foundation of our nutritional advice.
Simple overview:
· Balance carbs/protein/fat in each meal
· Eat small portions of 3-4 meals per day with two smaller snacks
· Size of your main meals should fit easily on a 8” plate or inside a 5 x 2" plastic container
· No cokes and limit intake to only 1 diet soda per day
· Limit high sodium or processed food (frozen meals that require preservatives)
· NO fast food unless healthy
· Drink water – Weight / 2 = intake I.E. 150 lb person /2 = 75 ounces of water per day. Add 16oz during your workouts.
What are macronutrients?
I bet when you hear carbs your mind automatically thinks rice, pasta, bread. The first step in the process is to re-train your brain to think about the macronutrients (carbs, protein, fats). Clean carbs should be in the form of veggies then your pasta, breads, rice. The later of the two should only be consumed in minimal quantities about once to twice per day. Carbs help provide energy so you need them, but choosing the right kind of carb is where most individuals go wrong. This is true for proteins and fats. A clean protein might be fish, chicken, tuna, or perhaps tofu. We all love Fats… but sorry cookies and ice scream are not the winners in this category. Olive oil, natural peanut butter, almonds are a better choice.
· Example Meals
o Breakfast: oatmeal, eggs, 1 piece of whole-wheat toast
o Snack: Fruits, nuts, string cheese
o Lunch: salad with chicken, turkey, veggies, whole grain rice
o Snack: any fruit or small serving of veggies
o Dinner: Fish, veggies, olive oil, ect.
· The above are examples of multiple items you could eat. See the full list that is included. The most important thing to remember is PORTION CONTROL!
Portion control:
It is important that no set calorie intake can be set to all people. This is left to the experts on determining an exact amount. No one likes to count calories therefore it is important to make the portions simple. Throw out the mega 14 inch plates. Your entire meal should fit on a 8inch plate or in a 6 x 2 container. YES, its that simple! If it doesn’t Fit… DON’T PUT IT ON THE PLATE.
Simple rule of thumb: divide plate into a peace sign. 1/3= protein, 2/3 = good clean carbs
· Meats = 4 oz will be about the palm of your hand
· Veggies = serving should be no more than 1-2 cup
· Pasta = no more than 1 cup or 1 piece of bread. Limit to just one big meal per day
· Fat = Just a sliver or about 1-2 tbls.
End the endless calories
By simply cutting out or reducing junk food suck as cookies, cokes, and chips you will immediately see a difference. Why work so hard in camp just to waste it on empty calories. On average you will burn about 500-700 calories per workout. 1 DQ Blizzard can negate that work in just a matter of minutes.
Processed food and Sodium:
Many Americans are trying to cut down on sodium in their diets. This is because decreasing sodium intake can decrease high blood pressure in some people. About one in four Americans has blood pressure that is too high. This increases their risk of getting a heart attack or stroke. Sodium is a mineral that is needed by the body in small amounts. It is found in foods mostly as sodium chloride. Sodium chloride is another name for table salt. One teaspoon of salt contains about 2,000 milligrams (mg) of sodium. Many health authorities agree that we should keep our sodium intake at about 2,400 mg or less. This is the amount of sodium in a little more than 1 teaspoon of salt.
Water
How much should you drink per day? Take your Weight and divide by 2. Everyone is different. Just make sure you drink water as your beverage of choice. A glass of tea or a cup of coffee won’t hurt you.. just don’t go overboard.