Exercise & Nutrition
I’ve listed many articles on exercise routines and other physical programs that anyone can perform for leisure and reap the benefits. Since many are trying to live a healthy lifestyle and develop long term beneficial habits, we often forget to think about nutrition. Many factors affect a person’s health, but I feel that diet and nutrition play a major role for anyone trying to feel and look good. When we eat the proper foods on a daily basis, we get the results we are seeking, because our body utilizes these nutrients for energy, muscle building, and recovery. A proper diet consists of three food categories. Carbohydrates are the major source of energy and separated into sugars, starches, and fibers. The sugars are (simple carbohydrates) and starches & fibers are (complex carbohydrates). Proteins are long chain amino acids which are the essentials blocks for building muscle, bone, skin, nail, hair. Good fats can provide a concentrated source of energy and are more calorie dense than carbs and protein. They are also essential for nutrient absorption, cell structure and function, and hormone production. Incorporate exercise with proper nutrition and you develop a plan for success.
When I mention exercise, it doesn’t mean you have to perform intense or long hours of brutal strength training. Walking and doing some form of exercise is better than staying stationary. Of course riding a bike or harder types of exercise is going to make you use more energy and burn more calories. Regardless of the type of exercise you’re doing, you will get the benefits from exercise and good nutrition. It also helps you incorporate these two elements into a healthy lifestyle. Always try to balance your diet with the 3 main food groups: carbs, protein, and fat. Make sure the food has a good nutritional value and if you can’t stay away from your favorite unhealthy foods, eat them in moderation and smaller portions. The following list indicates foods that can be eaten to help your overall appearance and fitness level.
| Protein Options | Vegan Protein Sources | High Fat Proteins | Carb-Dominant | Fat Dominant |
| calamari Canadian bacon canned tuna catfish chicken breast clams corned beef crabmeat Egg whites firm tofu flounder/sole ground lamb ground pork ground turkey ham lamb lobster pork protein shakes sardines scallops shrimp spirulina (dry) swordfish tuna steak turkey breast veal | chia seeds chickpeas edamame green Peas hemp protein powder quinoa seitan soy burgers soy sausage tempeh tofu | Bacon beef Catfish Duck ground beef salmon Sausages Whole Eggs | acorn squash alfalfa sprouts apple applesauce apricots artichoke asparagus baked beans banana bean sprouts beet greens beets black beans black eyed peas blackberries blueberries bok choy broccoli brussels sprouts butternut squash cabbage cantaloupe cauliflower celery cherries chick peas collard greens corn cranberries cucumber dates dill pickles eggplant fava beans figs fruit cocktail grapefruit grapes green beans guava honeydew kale kidney beans kiwi leeks lemon lentils lettuce, iceberg lettuce, romaine lima beans lime mango mushrooms nectarine oatmeal okra onion orange papaya peach pear peppers pineapple pinto beans plum potato radishes raspberries salsa sauerkraut snow peas spaghetti squash spinach strawberries sweet potato swiss chard tangerine tomato tomato sauce tomatoes watermelon yam yellow squash zucchini | almonds avocado bacon bits butter canola oil cashews cottage cheese cream cheese cream, light guacamole half and half lard macadamia nuts mayo, light mayonnaise olive oil olives peanut butter peanut oil peanuts sesame oil sour cream sunflower seeds tahini tartar sauce veg. shortening vegetable oil Cheeses Whole Eggs |
AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL
Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.
