Tips For Picking The Healthiest Packaged Foods Possible
Most athletes struggle to keep their diet super healthy all the time due to lifestyle and limited of food option in their area. Today we will give you the easy and quick tips to stay a little bit healthier
Check The Sugar Content.
Natural sugars that are found in whole foods like fruit and dairy have a place in a healthy diet, but sugars added to many packaged foods and drinks can lead to weight gain and health concerns. So how much sugar a food contains—and whether it’s naturally-occurring or added—is something you’ll want to look at.
The World Health Organization (WHO) recommends limiting added sugars to just five percent of our total daily calories, which is 100 calories or 25 grams. So if a food contains more than 10 grams (or 40 calories) of added sugar per serving, it should probably be a no-g
Related: Is Sugar Really All That Bad For You?
And don’t expect that added sugar to reveal itself willingly in the ingredient list: Added sugars can show up on food and drink labels under names like anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar.
That said, you don’t necessarily have to mix a food because it contains a little added sugar. If the other ingredients are simple and offer health benefits like fiber or other nutrients, you can cut yourself some slack.
Beware Insane Amounts Of Salt.
The recommended daily max for sodium is 2,300 milligrams, or about one teaspoon of salt, but many packaged foods are bursting with the stuff, sometimes packing half your daily allowance in one serving.
Count The Ingredients.
To keep your eats as clean as possible, pick packaged foods that contain as few ingredients as possible, says White. A food with few ingredients is less processed, and often healthier, than one with a long laundry list,
And, since ingredients are listed in order of the amount contained in the food (high to low), looking at the first three can tell you a lot about what you’re eating. If one of the food’s first three ingredients is a sweetener, non-whole-grain flour, or oil, it’s probably not a great choice.
Cut Out Artificial Colors And Flavors.
You’ll want to avoid as much artificial anything as possible, and nixing artificial colors and flavors is a good place to start. “color additives are used for aesthetic purposes, and do not provide any nutritional value to the food. The same goes for artificial flavors. So go ahead and leave that cupcake icing colored with ‘blue number whatever’ or artificially-flavored nacho chips on the shelf.
Eating healthy doesn’t have to be that complicated, just select it wisely and be caution about your food. Start from the easy tips like what we suggest and then you will get into the circle of healthy diet easily.
Stop Trying to be perfect, we sometimes get obsessed with a start of a new diet and try and delete all bad foods that were also our favourite foods, eating with friends became boring, family meals were awkward and eventually stress gets to you and you end up binging on all the bad foods, so allow yourself a little of what you think is bad
Use reverse psychology, instead of telling yourself to delete one bad food, actually just add one good food to your shopping list so when you feel like a snack you can quickly grab that healthy alternative siting in the fridge on the top shelf smiling at you and saying ‘eat me please’
Stay off the Scales:- Stop weighing yourself every day, daily weigh ins don’t reflect what’s really happening in the body and weight can vary by 1-2kg daily depending how dehydrated you are or the last time you went to the toilet. A better reflection of weight loss is how do your clothes fit you, do they feel looser around the waist, hips and chest
Stop Boredom, we often grab a snack because we are bored in the evening watching TV and just want something to nibble on, try and do something that activates the brain, watch a quiz show or read something interesting or have a bowl of fruit next to your favourite armchair so you can just grab a snack
Enjoy your food:-No diet is going to work if it tastes like cardboard, cabbage soup for a week yuk! Come on you know which foods are healthy and which are not so try and choose something healthy that actually tastes nice and you will enjoy.
Be patient:”- Rome wasn’t built in a day, weight loss isn’t going to happen overnight so set a goal of losing 0.5kg in the first 2 weeks of dieting and then 0.5kg each week after that, that’s easy to achieve and over a few months can sensibly lead to 3-4kg total weight loss
Be Kind to yourself, don’t get angry with yourself if you have a bad day and end up eating binge food the whole day. Just tell yourself it was one mistake out of 14 days and we all make mistakes.
Get positive support; it doesn’t have to be a professional. A friend or family member who can give you positive comments and help support you when you have a bad day. Someone that doesn’t call you fat but someone that tells you, you are on the right track and doing well and they can see the difference in you, support you when you have a bad day be open with.
Are you a cyclist looking to sprint faster than Marcel Kittel? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human performance: VLamax. Because during both of these kinds of efforts, VLamax plays a crucial role. Never heard of VLamax and this all sounds like blasphemy to you? Read on and you’ll understand.
VLamax: elite coaches secret weapon revealed VLamax stands for the maximum production rate of lactate in your muscles (V=flux, La= lactate, max= maximum). Because the amount of energy produced in the glycolysis is proportional to the amount of lactate produced, VLamax is a good way to measure glycolytic power (the power produced through glycolysis).
The sprinter needs a lot of energy very quickly
Firstly, let’s look at a sprinter going flat-out at the end of a stage. This kind of effort lasts for approximately 12 seconds. In this case, the human body needs A LOT of energy, and it needs it QUICKLY. For such short, tough efforts, a high-energy production in a small amount of time is needed. But how? That amazing machine that is your body has a solution: it produces energy through an anaerobic pathway (a fancy phrase for saying “without oxygen”). And why does it produce energy without oxygen? Good question. The body uses an anaerobic process because it produces energy much faster than an aerobic process
The endurance athlete needs a good amount of energy for a long time
Now let’s take a look at endurance athletes who need A LOT of energy spread over A LOT OF TIME. Such endurance events can be long distance triathlons (half and full-distance Ironman), marathons and also bike races. In these kind of events (performed at low intensities for a very long time), a different energy production system takes place. It is called the aerobic pathway (another fancy word for saying “with oxygen”) and in this process energy is produced using oxygen, fatty acids and lactate as the main fuels. However, VLamax (the max production rate of lactate) affects the performance of an athlete in long events too. How?
That is easy to understand: if your lactate production rate is high at max conditions (sprints), it’s also relatively high at sub-max conditions (endurance events). Vice versa, if your maximum lactate production is low at max conditions, it’s also relatively low at sub-max conditions.
The good news is VLamax is trainable! If you want to know your current Vlamax, contact us for 360 Physiological profile test. In the test, you will know Vo2max, Vlamax, FTP, Fatmax zone, Carbmax zone and other performance metrics. Or choose to start coaching programs with us to change your Vlamax!
Contact us through inbox or line: @jjproperfermance