Nourishment

[ca_admin]

Many people work out and begin to start to get what they want in their body, but they do not watch what they eat. If you do not have the right nourishment in your body, you will notice that body you want is falling away. Make sure you eat a healthy diet. If you want to, have a day or two to eat what you want and then the rest of the week stick to a healthy way of eating. We all struggle with wanting sweet things, but too much of anything is not good for anyone. Moderation is key.

[Henry Marczak]

I eat quite healthy but my friend (age 73) eats a lot of the burger and fries deal and always has, a meat and potato guy. He is in charge of his grand children who live with him and they will only eat hot dog or chicken nuggets. With my kids we made sure they ate healthy at home and fast food was an occasional weekend treat.
I limit sweet stuff like cakes etc, they make you crave more. I meet my friend for tea or coffee, every time he has a large apple fritter, he's also diabetic.

I'm a big fan of South Indian dishes which are vegetarian, I eat vegetarian a lot and rice noodle with tofu and veg is fantastic. I'm not vegetarian but have learned from going 100% healthy vegan for periods of time. Nowadays I eat a range of foods including,dairy, meat, poultry, eggs and fish but not in mass quantities.

Basically moderation, eat normal healthy. I good plan is to prep a whole bunch of veg in separate tubs . . . chop broccoli, cauliflower, sweet potato, mushrooms and carrots, then each day stir fry, roast in the oven or make soup/stew.

[Henry Marczak]

A very cheap vegetarian protein is TVP textured vegetable protein, $6 CAD a bag. A 1/4 cup is 11g soy protein, just add a tiny bit boiling water to soak then 1/2 cup Swiss style muesli and hot 1% milk. I add cashews, walnut pieces, 4 dates, 2 prunes = 30g protein. The TVP isn't pasteurized so boiling water will kill any chance of bacteria. The TVP is quite fine so has a texture similar to flax seed.

I also have a ground seed mix of flax, sunflower, chia and pumpkin seeds, a 1/4 cup gives full days omega 3, I use this in a smoothie, cup water tablespoon Greek yogurt, and 1/2 cup frozen mango chunks. I let that soak and defrost before blending.

Soy protein is a good source of the BCAA Leucine