Not only did Kate lead an exercise class, but she also led a nutrition class. A lot of information was covered, so I will break it down in three posts. The first portion was about nutrition basics.
Nutrition Basics:
*Proteins are essential for lean muscle mass. Eggs, fish, meat, and nuts are prime sources of protein. Eat protein with every meal and for a snack. Higher calorie and healthy fat proteins, such as nuts, should be eaten in moderation throughout the day do to their calories.
*Complex Carbohydrates are essential for energy. I recommend eating
something light within an hour before and after exercise to refuel your body and help build and recover muscle. A red apple (complex carbohydrate) with a little peanut butter (protein source) are a perfect pre and post-workout snack. Unrefined grains like oat, brown rice, quinoa, wheat, etc., are the only grains and flour you should be eating.
*Dietary Fat, especially monounsaturated fats from almonds, Brazil nuts, walnuts, and macadamia nuts can actually help you lose unwanted body fat! Nuts are also packed with omega-3 and help lower LDL (bad) cholesterol. Studies show that healthy fats from nuts even lower your risk for heart disease! Other healthy fats are oils such as olive, flax seed, and coconut. Use a little oil and balsamic vinegar with your salad and stay away from pre-packaged dressings (especially diet and fat-free dressings).
*Combine Proteins and Carbohydrates at every meal for maximum results. Be sure portions are sufficient; a handful of Protein, and a fistful of Carbohydrates. For weight loss, Significantly lower carbohydrate intake from grains and flour after AM hours. Lunch and dinner, and any healthy snack in between, should contain mostly lean protein sources (nuts, chicken, fish, eggs, beans) and vegetables as the complex carbohydrate source.
*Fruits are essential for energy and your immune system because they are packed with antioxidants, vitamins and minerals. Lower sugar fruits are oranges, apples, and melons. Eat fruit in moderation and in the earlier part of the day.
*Vegetables cannot be stressed enough. Everything your body needs is in vegetables. Like fruit, they also contain antioxidants, vitamins and minerals, but vegetables have virtually no effect on blood sugar and are very low in calories. So eat them up anytime, and as much as you want. Yellow-orange and green vegetables are loaded with calcium, magnesium, iron, potassium, and vitamins A, B, C, and K.
I took the nutrition class as part of a Mom Bloggers Weekend Retreat sponsored by TheMotherhood and Congress Hall in Cape May.
