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Basic Guidelines
- If God made it, it's good for you! If it is man-made, then it's not so good! (Eat fruits, veggies, nuts, etc...)
- Muscle burns fat! Feed the machine that helps you be lean!
- Exercise and eating speed up your metabolism. Don't do one without the other!
- Get approximately 1 gram of protein per 1 pound of body weight each day!
- Consume 3 meals and 2-3 snacks each day! Eat smaller meals and spread it out throughout the day (especially on big workout days).
- Hydrate! Hydrate! Hydrate! (That means lots of water, Powerade, etc...!!!!!)
Meal Time Checklist:
- Choose lean protein for every meal or snack.
- Example: chicken, turkey, eggs, egg whites, fish
- Choose healthy carbohydrates for every meal or snack.
- Example: any fruit or veggie, oatmeal, potatoes, sweet potatoes, rice, whole grains, whole wheat breads
- Add some healthy fats if not found in the food you are eating.
- Example: flax seed oil, nuts, natural peanut butter
Foods to Eat All the Time:
- Veggies
- Fresh fruit (Choose fresh fruit over juices. Less sugar and more vitamins!)
- Fish (salmon, tuna, etc...)
- Whole grain carbs (oatmeal, brown rice, barley, wheat, rye, quinoa, etc...)
- Potatoes (sweet, red, or white, or try something new, like jicama)
- Whole grain breads (whole wheat, rye, 7-grain, etc...)
- Low fat & non-dairy products (Try freezing some of the fun yogurts like Yoplait Splitz! Chobani makes a great, Greek-style yogurt! Both contain all natural ingredients.)
- Chicken or turkey (baked or grilled, not fried!)
- Egg whites or egg substitutes
- Lean red meat (top round, extra lean sirloin, etc...)
- Nuts (almonds, pecans, walnuts, pine nuts, etc...)
- Mix these with Goldfish and dried fruit for a quick snack.
Tissue Health:
I have to admit, I wasn't quite sure about this. However, the girls were sold! They said it felt great after a long practice.
- Foam roller: Available to purchase at Perform Better or Power Systems
- Rollers are used in pilates and yoga to enhance training by developing balance, improving posture, and increasing flexibility. Also, they are a great tool for targeting pressure points during self-myofascial release exercises. In other words, they are great to help massage sore muscles!!!
- Make a peanut with tennis balls taped together. Below are two exercises.
- Lie flat on the floor with the peanut placed in the middle of your back. Then, do 5 crunches.
- Remain lying on your back and bring both arms in front of your chest. Lower your right arm behind you touching the floor and hold for 2. Then, lower your left arm and hold for 2. Repeat these arm touches 5 times per arm.
- This makes one set! Repeat for 5 sets working up to 10.
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As you read through the notes, two things stand out to me. First, this advice really applies to all of us. Make fitness a family affair! We will all reap the benefits of a healthy diet and improved physical fitness. Secondly, this presents a healthy approach to diet and nutrition for young girls. Throughout the years, many dancers and gymnasts have suffered from eating disorders. Teaching young athletes a healthy, balanced approach to fitness and nutrition will hopefully encourage positive habits, help them feel good about their changing bodies, and improve their overall performance.
If you have any healthy recipes, training tips or other advice, send it my way!
