Nutrition is not Easy but it’s Simple
Very few nutritionists in the world would argue with eat real food, not too much, mostly planted.
Regardless of whether it’s people trying to reach elite sports or if it’s trying to lose weight. It all starts at the same point, it’s all a matter of what you are eating.
Eat Real Food
If you left it on the shelf, it would perish and mold quickly. (Insert photo Apple-Nutrition)
Things are clear, to extend the shelf life of a product and make this product taste good, people put bad stuff in it by taking nutrients out.
The quality of food is paramount, and it’s simpler than you think.
Forget the percentages, macros, micronutrients, meal timing, carb backloading… We’ve complicated something that don’t have to be complicated.
Not Too Much
Eat a balanced plate every single time you eat!
Let’s have about one palm-sized serving of proteins (4 to 6 ounces of salmon, fish, chicken, vegetal proteins… whatever you want), one palm-sized serving of fruit or starch, one thumb-sized serving of fat, the rest is vegetables.
The secret of not eating too much is no snacking between meals.
If you are a woman with a small to medium shirt do this 3 times a day, if you are a man with a large to extra-large shirt do it 4 times a day.
It should be plant based because they are the most nutrient dense foods that you can meet (magnesium, zinc, vit A, B, C…).
The good stuff in the least calorie dense and low sugar.
If you eat them raw it’s pretty much unlimited, if you cook them don’t exceed the size of the plate.
You should not be supplementing with anything unless you know why you’re doing it. That would be like not knowing what kind of car you’re driving whether it’s gas or diesel…”I’m going to put this in anyway!”
Magnesium is a hot topic so let’s talk about it.
There’s many forms of magnesium without even talking about their assimilation.
In my area which is Chiropractic/training and rehab, many people advocate for magnesium against muscles soreness without much explanation on doses, frequency, type of expected physiological response.
I assume that for muscles soreness people are talking about magnesium MALATE.
There’s another form called magnesium CITRATE which could be used as a great laxative. So better being informed.
Sleep is a Massive Market Nowadays
It looks like one form (maybe 2) of magnesium are popular.
Magnesium L-THREONATE can cross the blood brain barrier (same as magnesium bisglycinate).
Usually associated with APIGENIN (derivative of chamomile) it helps shut down the forebrain thinking and anticipating, allowing you to drift off.
THEANINE (inhibitory NT of GABA system) could enter this cocktail. It’s supposed to help make transition into sleep and reduce anxiety.
Magnesium THREONATE doses seems to be around 300-400 mg/day.
This is not exhaustive at all. Simple reminder that it’s very unlikely to fix any problem with supplements.
You don’t get sick from one meal, but you do get sick from a thousand meals.
If you’re way above 150 g to 210 g of carbohydrates a day, the first thing to do is to make smart choices especially when you eat outside.
Start improving your level of awareness and check how much sugar, how many carbohydrates are you having.
Do it for you and for you kids, thank you.
If you’re looking for a chiropractor in Eastbourne, or you’ve got any questions, then contact us either to book a consultation or for a free complimentary chat.
Not sure as to whether chiropractic treatment is right for you? We offer a complementary 15-minute telephone consultation with a chiropractor so you can discuss your needs.
We have free off-road parking at our chiropractors, and we’re close to the town centre bus stops with easy access to Eastbourne town centre as well.
Reference: Michael Pollan – “Food Rules” (book) https://www.crossfit.com/faq/nutrition
By Geoffrey Biarge
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