Diet and Exercise Recommendations for Leukemia Patients

Q

"Are there any diet or exercise recommendations for leukemia patients?"

 

A 

Leukemia patients should follow diet and exercise plans tailored to their treatment, overall health, and energy levels. Here are some general recommendations:

Diet

1. High-Calorie, Nutrient-Rich Foods:

   • Whole grains, lean proteins (like fish, chicken, eggs), and healthy fats (avocado, nuts, olive oil).
   • Include calorie-dense snacks if appetite is low.

2. Boost Immune Support:

   • Fruits and vegetables rich in vitamins A, C, and E (e.g., berries, citrus, leafy greens, carrots).

3. Stay Hydrated:

   • Aim for water, herbal teas, or broths. Chemotherapy can dehydrate the body.

4. Prevent Infection:

   • Avoid raw or undercooked foods (like sushi or rare meats).
   • Wash produce thoroughly.

5. Ease Digestive Issues:

   • Choose bland foods (e.g., rice, bananas, applesauce) if nausea or diarrhea occurs.
   • Small, frequent meals may help if appetite is poor.

Exercise

1. Low-Intensity Activities:

   • Walking, yoga, archery, bowling, or gentle stretching to maintain mobility.

2. Energy Conservation:

   • Adjust intensity based on fatigue levels. Exercise during higher energy periods.

3. Strength Maintenance:

   • Light resistance training (using resistance bands or light weights) to prevent muscle loss.

4. Flexibility:

   • Gentle stretching or Pilates can help with joint stiffness or soreness.

Consult Your Healthcare Provider

Always seek personalized advice from a doctor, dietitian, or physical therapist, especially during active treatment or if experiencing side effects like fatigue or anemia.

 

 

Why is Counting Calories so Effective for Weight Loss?

Counting calories can be an effective strategy for people trying to lose weight because it provides a quantifiable and objective way to monitor and control their energy intake. 

Weight loss ultimately depends on the balance between the number of calories consumed through food and the number of calories expended through physical activity and basic bodily functions. 

Here's why counting calories can be so effective:

1. Caloric Deficit: Weight loss occurs when you consistently consume fewer calories than your body expends. This creates a caloric deficit, prompting your body to use its stored energy (fat) to make up for the shortfall. Counting calories allows you to ensure you're consistently in a caloric deficit by tracking the number of calories you eat and adjusting your intake as needed.

2. Awareness and Mindfulness: Counting calories encourages greater awareness of portion sizes and the caloric content of different foods. It helps you understand the energy content of the foods you eat and makes you more mindful of your eating habits. This awareness can lead to better food choices and portion control.

3. Precision and Accountability: Counting calories provides a level of precision in your weight loss efforts. It helps you take control of your eating habits and hold yourself accountable for what you consume. This data-driven approach allows you to fine-tune your diet to meet your weight loss goals.

4. Flexibility and Personalization: Counting calories doesn't necessarily restrict you to specific foods or diets. You can choose the foods you enjoy while still losing weight, as long as you maintain a caloric deficit. This flexibility can make the weight loss journey more sustainable and enjoyable.

5. Education and Empowerment: By counting calories, you become more knowledgeable about the energy content of various foods. This knowledge empowers you to make informed decisions about your diet and equips you with skills that can benefit you in the long term, even after you've achieved your weight loss goals.

6. Adjustability: As your weight changes and your metabolism adjusts, your caloric needs may also change. Counting calories allows you to adapt your diet to these changes and prevent weight loss plateaus.

7. Behavioral Changes: Counting calories encourages you to develop healthier eating habits. Over time, this can lead to a shift in your relationship with food and a better understanding of hunger and satiety cues.

8. Progress Tracking: Counting calories provides a clear way to track your progress. You can see how your efforts translate into changes in weight and body composition, which can be motivating and help you stay on track.

However, it's important to note that while counting calories can be effective, it might not be suitable for everyone. Some individuals may find it too restrictive or time-consuming, and it may not address other aspects of a healthy lifestyle, such as nutrient quality and overall well-being. 

Consulting with a healthcare professional or registered dietitian before making significant changes to your diet is recommended to ensure that your weight loss approach is safe and appropriate for your individual needs and preferences.

5 Frequently Overlooked Foods that are Slimming

Here are five slimming foods that are often overlooked but can be beneficial for weight loss:

1. Greek Yogurt: Greek yogurt is a nutrient-dense food that is rich in protein and low in calories. It helps keep you feeling full and satisfied, reducing the chances of overeating. Choose plain, unsweetened Greek yogurt and add fresh fruits or a drizzle of honey for flavor.

2. Chia Seeds: Despite their small size, chia seeds are packed with fiber, healthy fats, and antioxidants. When consumed, they absorb liquid and expand, creating a feeling of fullness and promoting healthy digestion. Sprinkle chia seeds over yogurt, add them to smoothies, or use them as a topping for salads.

3. Green Tea: Green tea is a calorie-free beverage that contains compounds like catechins, which are known for their metabolism-boosting properties. It can increase fat oxidation and help in weight management. Substitute sugary drinks with green tea for a refreshing and slimming alternative.

4. Seaweed: Seaweed is a low-calorie food that is rich in essential minerals, vitamins, and fiber. It is also a good source of iodine, which is crucial for maintaining a healthy thyroid function. Incorporate seaweed into your diet through salads, sushi, or as a snack option.

5. Spices: Certain spices can help boost metabolism and aid in weight loss. For example, cayenne pepper contains capsaicin, which can increase calorie expenditure and reduce appetite. Cinnamon may help regulate blood sugar levels, reducing cravings for sugary foods. Incorporate these spices into your meals and enjoy their potential slimming effects.

Remember, while these foods can support weight loss efforts, it's important to consume them as part of a balanced diet and healthy lifestyle. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice and guidance.

Health Benefits of Krill Oil

Note: This is not an advertisement. This is a personal anecdote regarding my own usage of Krill Oil for health reasons + bodybuilding reasons. You will notice that there is no link below for buying any products and that I take a generic brand of krill oil.

So my doctor years ago prescribed me fish oil or krill oil because I had high cholesterol. It wasn't really a surprise seeing as I eat fish n chips and hamburgers regularly. I admit I am not the healthiest when it comes to eating. Exercise is more my thing.

I chose the krill oil out of the two options, proceeded to take it daily, and then after about a week I promptly forgot to take it regularly. Sometimes, once in a blue moon proverbially speaking, I remembered to take some more pills, but otherwise the krill oil pills sat on the shelf next to the Tylenol, looking lonely and forgotten.

Years later, in January 2023, I decided to start weightlifting again (and possibly try bodybuilding), and I did some research to see if I could supplement my weightlifting somehow with vitamins.

Hence my January 2023 post titled: 5 Bodybuilding Tips you can do today for $0.

At the bottom of that list is a section that says "MORE TIPS" during which I mention that "Fish Oil or Krill Oil [is] not only good for your brain, health, lowering cholesterol, etc, but also good for building muscle."

And when I researched the topic I realized that krill oil would benefit my weightlifting/bodybuilding goals, so I started taking it again... Daily. And I started keeping it not on a shelf, but on my writing desk close to where I like to exercise.

Thus in the morning while drinking my juice I will take 1300 mg of Tylenol (the arthritis variety that comes in 650 mg caplets because they last 8 hours) and 1000 mg of a generic brand of krill oil (two 500 mg softgels).

And in the past month I have been steadily building muscle, but also losing fat around the middle. Is it because I am exercising more? Taking the pills? Both?

Well today I decided to do some research to see what the health benefits are:

• Improves heart health
• Improves lung health
• Boosts the immune system
• Boosts the endocrine system
• Contains Omega 3 fatty acids, (240 mg for every 1000 mg) which affects brain health and other things.
• Reduces inflammation
• Reduces joint pain, stiffness, rheumatoid arthritis
  
• Reduces the pain and emotional side effects of PMS
• Helps prevent cardiovascular disease, heart attack and stroke
• Lowers blood pressure
• Lowers triglyceride levels
• Decreased risk of colon cancer

So what about muscle growth?

Well, that's difficult to study because muscle growth can often be affected by a number of different factors, but...

"A randomized controlled trial demonstrated that supplementation of 4 g per day of krill oil for 6 months in healthy older adults significantly increased knee extensor strength, grip strength, and skeletal muscle thickness in both men and women."

Krill oil is very popular amongst bodybuilders, with some reporting that they take 3 to 6 grams (3000 to 6000 mg) per day. You will note that I only take 1000 mg, but that is due to my cautious nature about supplements. 3 to 6 grams per day feels... excessive and unnecessary. 1 gram per day is enough for my needs.

Side Effects

May sometimes also cause: 

• Bad breath
• Stomach discomfort
• Gas
• Heartburn
• Nausea
• Diarrhea
• Headache

Honestly, speaking for myself... The pills do taste bad which is why I swallow them with juice, and as a consequence I haven't noticed any issue with bad breath. I also only take them in the morning during breakfast, and in my experience with taking similar pills that cause such symptoms that offsets the chance of diarrhea, nausea and stomach discomfort. So I haven't noticed any such symptoms asides from the bad taste.

DO NOT TAKE KRILL OIL IF YOU ARE ALLERGIC TO SEAFOOD.

Talk to your doctor before taking krill oil if you are on medications like blood thinners, estrogens, beta-blockers, diuretics, and aspirin.

Dosage

I routinely take 1000 mg because that is the amount recommended on the bottle. However your doctor can recommend a different dosage depending upon your situation. When in doubt just consult your doctor.

What is Reverse Dieting? How do you do it to Maintain Weight?

Q

"What is reverse dieting?"

"How do you use reverse dieting to maintain weight?"

A

Reverse Dieting is all about weight maintenance.

The goal with Reverse Dieting is to reach a person's ideal weight and then maintain that weight. Often people will go on a diet, reach their desired weight, and then a few months or years later they regain the weight and feel bad about having regained the weight because they didn't know how to maintain their desired weight.

Reverse Dieting also assumes that a person is maintaining the same level of fitness during the time period, and thus the primary focus is on what they are eating.

There are a number of ways to do Reverse Dieting...

#1. Trial and Error

In this version you eat what you think you should be eating and focus on healthy foods while avoiding sugary foods and high carbs, but you check your weight daily to see if your weight has gone up or down and then keep track of your weight fluctuations to see whether you should be eating more or less.

Gained two pounds in the last week? Eat less. Lost two pounds in the opposite direction? Eat slightly more.

#2. Calorie Tracking

Another popular (and highly successful) way of doing Reverse Dieting is to track your calorie intake and over time determine how many calories you need per day (and/or per week) in order to maintain your ideal weight.

#3. Health Food Days and High Carb Days

This method is about trying to achieve a balance by simply determining which days you can eat healthy foods and which days you allow yourself to enjoy more carbs. I recommend starting with 6 healthy food days and 1 high carb day. Then check your weight every Monday for 3 weeks.

If your weight is still dropping raise the high carb days to 2 and the healthy food days go down to 5. Do that for 3 weeks and track your weight fluctuations every Monday. If it is still dropping then you need to be eating more, which could mean you should be eating more in general or you should add another high carbs day, raising the number to 3 high carbs days per week.

#4. Do all three at once! Or combinations of 2.

#5. Come up with your own system.

 

Is there a Right or Wrong way to do Reverse Dieting?

The trick to Reverse Dieting is that there is no Right or Wrong system. There is only the system of diet that works FOR YOU.

Tracking high carb days, tracking your weight and some trial and error is to be expected if you want to succeed at finding your ideal diet in order to maintain a specific weight. You have to determine what amount of food you need personally in order to achieve your ideal weight, and you don't fit into a cookie cutter mould of expectations, so you need to expect some trial and error with whatever method you end up using.

Plus you can expect life to throw you some curve balls, like whenever you get sick, when you get injured, and whenever you cannot exercise enough because it is winter or raining a lot outside. So whatever system you choose to use you need to add some flexibility within the system so you can adjust it to fit your personal needs at the time.

Eg. Going on vacation? Expect to be exercising more while on vacation, but also eating more. Even so you might find yourself coming back from vacation having lost or gained a few pounds.

Life is a balancing act. Roll with it.

Stop Doug Ford's Plan to Dump Nuclear Waste in the Beef Capital of North America

REPOSTING THIS. I GET A LOT OF MY FOOD FROM BRUCE COUNTY.

If you live in Canada and care about eating healthy food you should repost it too.

:(
CM



Doug Ford.

The name brings fear to the minds of many people in Ontario.

Doug Ford is the Premier of Ontario, and he is a jerk. A real nasty jerk. He wants to dump nuclear waste in Bruce County, close to the town of Teeswater. The Teeswater River (and the underground aquifer beneath the region) supplies the drinking water to:

• Tens of thousands of people.
• Dairy cows.
• Water for agricultural farming (corn, potatoes, soy beans and more).
• Water for Aquafina bottled water.
• Cattle, pigs, turkeys and chickens. Bruce County is the Beef Capital of North America, but it also produces a lot of other meat products.

If you live Ontario you've eaten food many times from Bruce County. Guaranteed. You've drank the milk. You've eaten the cheese. You've eaten beef, pork, turkey and chicken. You've eaten the corn, the potatoes, the soy products. You've drank Aquafina water.

Even if you are a vegan and don't eat milk and dairy, you should still care where your soy products and other vegetables are grown and where your bottled water comes from.

And that is why you should care.

If you care about what you eat, then you should protect what you eat. Learn more at:

https://www.protectsouthbruce-nodgr.org/

If you care write to Doug Ford. Tweet him. Phone him and leave an angry voicemail.

Share this post. Copy/paste it to other websites. Share it on Facebook. Share it on Twitter. Share the memes below.

Show that you care about your food and where it comes from.

Protect your food and your health from Doug Ford.

Uncontrollable Moods Vs Taking Control of your Mood

Don't let your moods control you, learn to control your moods!

If you are feeling trapped indoors due to the coronavirus pandemic there are ways to control your mood.

#1. Enjoy the weather by opening the windows more. Even if you don't go outside the fresh air from the open windows will do you good.

#2. Stop watching so much news reports about the coronavirus. Watch cat videos or something fun instead.

#3. Eat foods that are both healthy and that you enjoy. Or if they are unhealthy, eat smaller portions of it alongside a healthier food.

#4. Don't forget to eat. Starving yourself just makes your moods worse.

#5. Sleep in and have naps. You might as well, we are all on Staycations for the next few months!

#6. Make a To Do List to help organize your thoughts. Look, I've already got you started. Just follow this list here and add more things to your list. Eg. Do laundry, clean your home, bake oatmeal cookies, do 100 jumping jacks, do 20 pushups, etc.

#7. Don't forget to exercise. Even if you are just doing jumping jacks, pushups, and body weight exercises at least you are doing something to get your heart pumping.

#8. Take five minutes out of every hour to do something fun. What is the point of "Working from Home" if you cannot schedule a little me time to relax and do fun things too.

#9. Don't work yourself towards burnout. Relax. Take it slow. The work will get done. If you get burnt out from overworking yourself you are only going to make it worse.

#10. Stop worrying about your toilet paper supply. You have enough already!

6 Foods to Improve your Diet

Losing weight is often a combination of exercise activities plus eating and drinking in a healthy manner. Even if you do intense exercises, you must watch what you eat, or you will not meet your weight loss objective. It is beneficial if you are very specific about what foods you are putting into your body, or else you may be consuming foods that are no good for you and are ultimately ruining your weight loss goals. Some foods are also slow in providing you with the desired weight loss results.

A highly controversial category of foods for weight loss includes superfoods, and they are controversial because the "superfoods industry" is often trying to push exotic plants that cost a lot more. However you don't need to be buying exotic foods to find superfoods, there are superfoods which are right under your nose and don't cost a bundle.

This includes apples, eggs, berries and other common foods found in your local run-of-the-mill grocery store. They come highly recommended for individuals who are looking to burn belly fat. Also, they provide various other health benefits to boost the functionality of your body. The following are some recommended foods for weight loss.

Apples

As a fruit, apples are good for general body health. Apples suppress hunger thanks to their soluble fiber. They also contain pectin as well as regulate your glucose levels. This will help to make you feel full longer and in turn reduce your food intake. In addition, due to the fact that you have to chew them longer (enjoy the crunchiness), you will feel fuller as your body registers that you have eaten more. This is not to say that other fruits are not good for you but apples stand out as a super food. You can include them in your salads or juices.

Berries

Berries of all types including blackberries, raspberries, as well as strawberries are recommended for their ability to boost metabolism as well as regulate blood sugar.

Eggs

Eggs are rich in protein while at the same time have low-calorie count. They are also filling making them ideal for weight loss. They also suppress appetite, so you do not always have to try to meet your cravings.

However, it is best recommended that you do not consume eggs in large quantities. In this, the portion quantities matter a great deal. A few times in a week is excellent.


Nuts

Nuts are not only healthy to eat but also crunchy. They can be added to different foods to add their nutritional value and find better results. They have a high content of protein, and they are rich in healthy fats making it fit for everyone. Even better, they are low in simple carbohydrates thus making it ideal for use even for individual who are looking to lose weight. When consumed, they stimulate your body, provide energy, and in turn, they burn excess fat. Consider cashew nuts, walnuts, Brazil nuts, and almonds.

Salmon

While fish is recommended as a source of protein, salmon is realty recommended. Salmon is rich in omega-3 fatty acids which in turn increases the hormone leptin in the human body. Leptin in turn suppresses hunger. Eat this with a food that is low in carbohydrate to complete your meal. Avoid overcooking this dish for better nutrient value. You can substitute this with tuna and herring for similar benefits.

Spinach

Spinach is an excellent source of vitamins as minerals. This green leafy vegetable offers energy boosting properties. The iron content is also ideal for use with individuals who want to work out and athletes. You can eat it raw in salads as well as when cooked. However, it is best recommended that you take it when it is natural. This is in the same family line as cauliflower as well as broccoli so you can switch between these. Kales are also an excellent substitute.

Maximizing your Cardio Workout using Vitamins

By Josh Wardini

[Click image on the right to see the full Infographic.]

Want to get the best out of every cardio workout? Then you need to fuel your body with the highest quality nutrition possible. You’ve heard it all before – you need to exercise properly and eat properly to be as healthy as possible.

It’s something every mother has told her kids at some stage or another – you have to eat your vegetables. The reasons given are numerous – eat your carrots so that you can see in the dark, veggies make you healthy and strong, etc. You know the drill.

And, as it turns out, our mothers were right. We do need to eat our veggies. What they got wrong, however, was how many servings to eat daily. Until recently, it was thought that five servings of fruits and veggies a day were adequate.

Research has since found out that nine servings a day are essential for optimal health. And it’s as important to have a varied range of veggies as it is to get enough servings. A varied range is essential so that you get the range of vitamins you need.

You might even be slightly deficient in some vitamins now. The easiest way to check if you really are could be by looking at the following vitamins infographic. It contains more information on what the various vitamins do and what the symptoms of their deficiency are. We found it at medalerthelp.org, a site which reviews devices that can help the elderly with proactive emergency care.

But it is not just that fruit and veggies are good for our body. They provide fiber and vital nutrients that are essential for good gut health as well. What does the gut have to do with the mind? That is something that science is only just starting to understand.

We don’t know the exact mechanism yet, but there is a correlation between poor gut health and increased levels of depression. So, if you truly want to get the most out of your cardio, mentally as well as physically, you better start filling your plate with healthy fruit and vegetables.

5 Slimming Foods that are also Fast Foods

Out and about and need to eat in a hurry, but you want to eat something healthier that actually helps you lose weight? Here are 5 items on the menu you should consider.

#1. Ice Water or Lemon Water

Drinking ice water actually burns calories. The colder the water and the more ice water you drink, the more calories your body burns in order to warm the water up to the temperature of your body.

The clear benefit here is that you are also avoiding the sugary soda pop you usually find on fast food menus. However fast food franchises are more than happy to give you ice water instead.

Starbucks also routinely gives out ice water for free, so the next time you are feeling thirsty on a hot day (or even a cold one) that is an option too.

Lemon water (with ice cubes) is also good, as it improves digestion and has a host of health benefits.

See The 8 Benefits of Lemon Water for your Diet

#2. The Big Salad - skip the dressing!

Typically any kind of salad, including egg salad and chicken salad, will be slimming. The trick here is to skip the dressing, as that is often the most fattening part of the food.

If they have a "Big Salad" option on the menu you can literally fill up on salad as your meal.

If you are ordering a burger combo and there is an option to get a salad instead of fries, get the salad. Easy!

#3. Chili

Some fast food places have chili as a side dish on the menu, but you could order 2 or 3 of them. The reason why this is a good option is because of all the beans and legumes found in chili - which are slimming.

#4. Soup

Watery, filling, and to save money they often add lots of veggies in there. Soup is an excellent option. Just avoid adding too much salt, as too much sodium makes you retain water.

#5. Get the Chicken or Vegan Burger!

The mundane chicken burger is basically on the menu for the people who want to eat healthier. If the place you are also has a vegan burger option, that is also a possible solution.

Tuna and salmon, if available, are also slimming foods you can choose. Lean beef is also good, as it has only slightly more calories than chicken.

So a sample burger combo could be: Chicken burger, side salad instead of fries, and ice water instead of soda pop.

3 New Nutritional Diets Worth Trying

Fad diets are a dime a dozen, but some diets are actually worth trying. After all, sometimes a fad diet works for a particular person and they achieve success with it. Does that mean other people shouldn't bother trying that particular diet? No. It just means that some diets work for some people. And lets face it, most dieters fail due to a lack of willpower - not because the diet was necessarily faulty.

Today we will focus on three diets are focused on nutrition.

Wait, aren't all diets focused on nutrition? Nope. Not necessarily. A high protein diet for example might ignore carbs and vegetables and suffer from a shortage of vitamins and minerals, a vegan diet would ignore all animal byproducts, meat, etc and not be getting enough calcium or protein, and a low carbs diet would avoid bread / pasta / etc and the poor dieter ends up feeling exhausted and depressed.

So clearly those types of diets do have something wrong with them, and it is because the dieter isn't getting enough of the things they need. Nutritionally wise everyone should be eating a balanced diet of protein, veggies, carbs, and so forth so that they are getting a good balance of minerals and vitamins and everything else they need.

#1. The Ketogenic Diet

The Ketogenic Diet dates back to the 1920s and is a bit unusual. It is a high-fat, moderate protein, and low carbohydrate diet. It is usually used to treat children with epilepsy, but it also has benefits for the average dieter because of several factors:

• While it is a low carb diet, because it is a high fat diet the person doesn't end up feeling sluggish and depressed because the extra fat provides all the energy they need.
• Since there is so few carbs in the diet the liver converts fats into fatty acids and ketone bodies (which in turn lower the number and severity of epileptic seizures in children).

The Ketogenic Diet was popular back in the 1920s, but because it also caused constipation it fell out of favour - however in recent years the diet has made a comeback, with advocates working more vegetables into their diet that prevent constipation - things like dates, prunes, raisins, berries, popcorn, beans, dried apricots, figs, broccoli, plums, pears, apples, nuts all act as laxatives to prevent constipation.

Who doesn't like dried apricots?

So really this is more like the "Ketogenic Diet 2.0" as you basically do the Ketogenic Diet, but with added benefit of eating dried apricots / etc to keep yourself regular.

The Classic Ketogenic Diet for children was created by paediatrician Mynie Peterman and had the following rules:

1. A ratio of one gram of protein per kilogram of body weight in children;
2. 10–15 g of carbohydrates per day;
3. The remainder of one's daily calories came from fatty sources.

The modern Ketogenic Diet amends the 3rd rule by adding various foods to prevent constipation - preferably foods that are both high in fat and also act as a laxative. Some of the food will contain some carbs, but it is really about seeking more nutritional balance and a happy colon.

Want to learn more about the Ketogenic Diet? Read www.ketogenicsupplementreviews.com/julian-bakery-instaketones/

#2. The Atkins Nutritional Diet 2.0

Created by Dr Robert Atkins.

You have probably heard of the Atkins Diet before, because it is (was) a popular fad diet during the 2003 to 2005 period. In July 2005, the Atkins Nutritional company filed for Chapter 11 bankruptcy protection after a series of sales declines. The company does still exist, but it is no longer as popular as it once was.

Like the Classic Ketogenic Diet from the 1920s, the Atkins Diet had some problems... and it was frankly very similar to Ketogenic Diet. It was also a high-fat and low carbs diet, but it was nowhere near as balanced as the Ketogenic Diet.

Instead it advised people to consume only 950 calories per day... where normally people should be consuming approx. 1800 to 2200 calories per day depending on their body size, level of exercise, etc.

Also keeping in mind that anything below 1400 calories is widely considered to be a "crash diet" or a "near starvation diet".

Dr Atkins believe that embracing the starvation diet was beneficial and that such a low carb diet helped burn fat because "burning fat takes more calories so you expend more calories" during the fat burning process than if you were burning carbs instead.

So while a crash / starvation diet is good for losing weight, it also saps people's willpower very quickly and makes people depressed. And even if they do lose the weight, many people would later quit the diet and regain the weight because it was like leaving a long fast and their body desperately craved more food.

So clearly the original Atkins Diet wasn't that good of an idea.

Enter the Atkins Nutritional Diet 2.0... and its own set of rules:

1. High Fat
2. Low Carbs
3. 1400 to 1800 calories per day

Gone is the crash diet approach, but it keeps the high fat and low carbs routine. And like before, dieters still need to be counting calories if they are seeking to lose weight by keeping it between 1400 to 1800 calories. Add in lots of protein, and it basically a modified Ketogenic Diet.

#3. The Canadian Food Guide Diet

If you grew up in Canada, you probably have seen this (or a version of it) before. It is basically a government endorsed diet for Canadians, following the principles of food portions and good nutrition.

The food guide calls for Canadians to eat the following per day depending upon their needs:

5 to 12 servings of grain products, wherein 1 slice of bread is equivalent to 1 serving.

5 to 10 servings of vegetables or fruit, wherein 1 apple is equivalent to 1 serving.

2 to 4 servings of milk products for adults per day, wherein 1 serving is equivalent to 1 glass of milk.

2 to 3 servings of meat / protein products per day, wherein 1 serving is roughly equal to roughly 1.5 eggs (it really depends on the size of the egg honestly.)

So basically a person doesn't need to track calories at all in this diet. They only need to track what they are eating in terms of number of servings.

A person seeking to lose weight and eat healthy could simply have, for example:

Breakfast - 2 slices of toast, 1 large egg, 1 apple and a glass of milk.

Lunch - A ham and cheese sandwich composed of 2 slices of bread with 1 serving of ham and 1 serving of cheese. Plus 1 serving of carrot sticks.

Afternoon Snack - 1 serving of grapes.

Supper - 1 serving of pasta, 1 serving of meatballs, 1 serving of cheese grated onto the pasta, plus 2 servings of different veggies: Broccoli and peas for example.

...

So if you have been paying attention, that is 5 grain servings, 5 fruits/veggies, 3 milk products and 3 protein.

Everything a person needs for a balanced diet, while still being able to have energy, lose weight, and enjoy a rare treat - and it can be customized to suit the person's individual needs.

So how many Canadians actually follow this diet?

Almost none of us. But we probably should be following it. Tracking servings is certainly easier than tracking calories.

I don't like the word "Superfood"

Earlier today I removed all references in a guest post to the word "superfood" and replaced it with "useful food" or similar wording.

I made this change because I find that word "Superfood" to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc.

I also find that people in the food industry have a tendency to use the word "superfood" in the same way some people use the words:

• new, or new and improved
• exceptional
• free, or hassle free
• easy, or very easy
• perfectly honest
• results, or get results
• sex, or sexy
• love
• discover
• guarantee
• health, or healthier
• now, or immediately
• best, or better
• save, safety or safe
• proven (Really? By whom?)

These advertising clichéd words are a problem within the food industry because they are being used to sell you on a product - and their usage annoys me and feels dishonest to me. This includes variations on the word like Superfruit or Super-Veggie.

With the word "Superfood" they basically just stuck the word Super on front of the word Food, and then used it as an advertising word to try and sell people on the concept that the food they are promoting is somehow special.

When you go to Wikipedia and look up superfood, here is the first paragraph:

Superfood is a marketing term used to describe foods with supposed health benefits.^[1][2] The term is not in common use by dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits often claimed by their advocates. Catherine Collins, for instance, the chief dietitian at St George's Hospital in London has stated that "[t]he term 'superfoods' is at best meaningless and at worst harmful... There are so many wrong ideas about superfoods that I don't know where best to begin to dismantle the whole concept."^[3]

 So clearly I am not alone in my assertion that the word Superfood is possibly harmful to the people who are tricked into thinking that various foods are "magically special".

I fully recommend reading the full Wiki entry on the topic: https://en.wikipedia.org/wiki/Superfood

Use of the word Superfood is also ever expanding. It is theoretically possible for people to use it to describe junk food.

"Look at our new high sodium potato chips! It is a superfood chockful of sodium and electrolytes! Great for replenishing after you exercise!"

See my point? All potato chips are high in sodium and potassium - which are technically useful to replenish sodium and potassium.

But do you actually need to replenish if you are done exercising? No. You don't. Your body will naturally replenish those things over time through your regular diet. Bananas and potatoes are both high in potassium. If you really needed more potassium, you could get it from a baked potato, banana, plantains, or various other foods.

A common example of a "superfood" used by the food industry is blueberries, despite being very average when compared to various other foods. So while blueberries are good for you, don't believe everything you read about their greatness.

5 Fruits that help you Slim Down

5 Fruits That Will Help You Lose Weight

Guest Post by Melissa.

Editor's Note - I removed all references to the word "superfood" and replaced it with "useful food" or similar wording. I find that word to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc. I also find that people have a tendency to use the word "superfood" in the same way some people use the words "new and improved", "exceptional", "hassle free", "perfectly honest", etc. As a result I have gone through the following guest post and removed any word I feel is unnecessary words designed to sell you on a product.

There is a myriad of ways to shed off your unwanted pounds and get back into shape.

Not all diets and slimming solutions, of course, are bound to work. Some might even leave you feeling hungrier and more miserable than ever.

The truth is, when it comes to weight loss, there are no shortcuts. If you really want to lose weight and keep it off, it’ll take commitment to a lifestyle change. This means eating more nutritious food, sticking with healthier food choices, and totally junking the junk food.

Moreover, to prevent further weight gain and support your weight loss goals, you’ll also need to include exercise or some form of physical activity in your plan.

When it comes to diet and weight loss, a boost in your daily fruit intake has proven beneficial as well.
Here are five fruits that you can incorporate into your daily diet to help you cut back on a few pounds.

Good Fat? Maybe, but overeating Avocados is still Fattening.

1. AVOCADO

Avocado has grown increasingly popular among the health-conscious over the years, for good reason.

Considered an useful food, avocado contains a variety of vitamins and minerals: vitamin K, folate,
vitamin C, vitamin B6, and potassium, to name a few, are all present in this fruit.

Avocado is also high in fat-- the good kind-- as it contains the same sort of fatty acids found in
olive oil, which makes it "heart friendly". This pear-shaped fruit can lower cholesterol levels,
prevent certain cancers, and protects the eyes.

Editor's Note - It is possible to become fat by eating too many avocados. Avocados have a bad rep amongst the vegan community because far too many vegans have become addicted to avocados as a source of energy/fat and end up gaining weight instead of losing any. I have known many vegan friends who ended up putting on weight because they got addicted to eating avocados every day, so be forewarned.

Compared with other fruit, avocado is loaded with fiber. Fiber helps speed up the metabolism
by burning fat and boosting your energy. This means avocado can help you feel full and satiated
longer, and thereby curbs your appetite.

Adding avocado to your diet is easy. One of the most popular recipes that requires avocado is
guacamole-- but if you don’t have the time to whip some up, you can always just mash the fruit
and spread it on your toast like butter, and you’re good to go.

2. WATERMELON

Watermelon is a fruit that you can eat while drinking it, or drink while eating it. Depending on
how you munch on it, you can even treat half of your face to an amusing wash as well.

This is because watermelon is about 92% water. This gives the fruit a refreshing feel that is
perfect for summer picnics and beach getaways.

Distantly related to cucumber, pumpkin, and squash, you can be sure that watermelon is likewise packed with nutrients such as Vitamin A, Vitamin C, beta-carotene, antioxidants, and amino acids.

A two-cup serving of watermelon has about 15-20 milligrams of lycopene, a phytonutrient
known to promote healthy reactions in the body that can prevent heart, bone, and certain
cancers.

Let your watermelon fully ripen so that you get redder flesh. That way, you can optimize its
lycopene concentration. But don’t be quick to discount the rest of the fruit. The fruit is also rich
in fiber, which helps promote bowel movement. The white part near the rind is known to have
an amino acid that promotes better blood flow and circulation.

Since this fruit is devoid of fat, a serving equivalent to a cup will have only about 40 calories.
That means you can snack freely on it without the guilt. Use watermelon to make smoothies, juice, or
add it to a bed of greens to jazz up your salads.

3. APPLES

An apple a day does keep the doctor away. Or so the saying goes. And since it is such an amazing fruit, apples also keeps the extra pounds at bay.

Like the watermelon, the apple consists mainly of water. If you eat something that is water-rich,
chances are you will feel fuller. This puts off your appetite, thus reducing your cravings.
But that’s not all. Apples are low on the calories but high in fiber. A medium-sized apple, for
instance, only has 95 calories but its fiber content is 4 grams, which accounts for about 16% of
the recommended daily fiber intake for women, and 11% for men. This means apples are good
for your metabolic rate.

The nutrients in the apple can help with blood sugar control, mental health, and Alzheimer’s
disease, and can reduce the risk of mouth, ovarian, throat, and breast cancers with daily
consumption.

There are a lot of recipes and uses for the apple. But the easiest way is just to snack on it in
between meals-- peel included, since most of the nutrients are found in the skin.

4. GRAPEFRUIT

Grapefruit is one of the more popular weight-loss fruits. With colors ranging from white, yellow,
pink, and finally to a fully ripe red, its flavor varies from sour to sweet as well. It is a highly
nutritious fruit with low-calorie content.

Eating half a grapefruit each day ensures that you get all the health benefits that come with this
useful food. Grapefruit has an enzyme that helps kick-start your metabolism. Through a physical
activity like regular exercise, this enzyme is activated and transforms your body’s stored sugar
and fat into energy.

If you have tried all means to break up with your cellulite and you still have not been able to do
so, grapefruit just might do the trick. The bromelain in the grapefruit is known to crush cellulite
build-up. Grapefruit also contains antioxidants that neutralize carcinogens and flavonoids that
lessen the risk of ischemic stroke.

Grapefruit is best enjoyed as an alternative to desserts that are bad for you. It can be added to a
salad or used in a smoothie or a juice. You can also use grapefruit as an essential oil or seed
extracts.

A mixed bowl of berries and fruit.

5. BERRIES

Completing the list of weight loss- friendly fruits is the berry family. Helping you feel fuller longer for fewer calories, berries are also an antioxidant.

Editor's Note - Okay, so technically strawberries are not really berries because they are not part of the berry family - strawberries are part of the Rose family. But oranges, lemons, grapefruit, watermelons, tomatoes and avocados are technically member's of the berry family. Go figure. So if you were paying attention that means that 4 of the 5 "fruits" listed above are actually berries.

• Raspberries are great for improving the metabolism and reducing total body fat, especially the
• deep-seated belly fat.
• A handful of blueberries can help regulate the insulin level for enhanced blood sugar control.
• Blackberries are loaded with fiber, keeping you from feeling hungry.

Aside from their weight loss properties, various types of berries also aid in enhancing brain function, effectively managing diabetes, maintaining healthy bones, lowering blood pressure, and preventing urinary tract infection.

These berries can be eaten as they are or combined with other fruit to make a healthy smoothie. One of the best ways to enjoy them is through their infusion in water.

Set your fitness journey in motion by having your fill of these amazing fruits each day. But remember to always pair your fruit intake with the right diet, regular exercise, and a healthy lifestyle.

Sources

https://www.hindawi.com/journals/jobe/2011/360257/
http://www.stylecraze.com/articles/fruits-to- eat-to- lose-weight- quickly/#gref
https://www.livescience.com/46019-watermelon- nutrition.html
https://www.medicalnewstoday.com/articles/266886.php
https://www.healthline.com/nutrition/12-proven- benefits-of- avocado
https://www.medicalnewstoday.com/articles/270406.php
https://www.healthline.com/nutrition/avocados-and- weight#section5
https://www.medicalnewstoday.com/articles/267290.php
https://www.healthline.com/nutrition/how-apples- affect-weight
https://draxe.com/grapefruit-benefits- weight-loss/
https://www.popsugar.com/fitness/Ways-Grapefruit- Can-Help- You-Lose- Weight-26331222
https://www.healthline.com/nutrition/10-benefits- of-grapefruit
http://www.shape.com/blogs/weight-loss- coach/summers-secret- weight-loss- weapon
https://www.livestrong.com/article/540540-does- eating-berries- help-you- lose-weight/


Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.

5 Slimming Foods for a High Protein Diet

Guest Post by Henry V.

Eating healthy foods can greatly help in losing weight painlessly. Sometimes it is just a no-brainer when it comes to picking foods that you just know are good for you. Check out the foods below and get to know the evidence.

Many people use to hold misconception with the foods and weight loss. They often starve themselves and rush to lose weight quickly. But, this is the injustice and the mistake you commit to the body.

Our body needs to be fueled up with the nutritious food items to stay healthy and fit. So, eating sufficient food and consuming certain nutrients is not only essential for the better functioning of the body but also it promotes weight loss.

In the same way, protein is one of the most beneficial nutrients in the body. It is used for repairing muscle tissue and many of the other tissues in our body that suffer wear and tear.

How can Protein help you to lose weight?

Incorporating protein-rich food items to the diet eliminates the hunger pangs and makes you feel fuller for a longer period of time. When you are satiated, there are little chances that you crave for the junk foods and intake unnecessary calories.

Protein gives energy to the body, that ultimately helps in burning calories and growing muscles. This is the reason why protein supplements are consumed by the people going the gym.

Now that we have learned the benefits of protein in losing weight, let us check 5 protein-rich foods that would be helpful for being into toned shape.

Eggs

1 or 2 eggs a day would add a good amount of protein to your diet. Apart from the protein, eggs are a good source of vitamin D, vitamin B12, vitamin B6, vitamin A, iron, zinc, magnesium, and calcium.

This is the main reason behind the title awarded to the eggs as the healthiest food.

Legumes and Beans

Consuming legumes and beans are considered to be the best substitute to that of lean chicken. This is the main reason, why these foods are considered to be the richest source of protein for the vegetarians.

A half cup of cooked beans serves 7-10 grams of protein. Therefore, beans are considered as the superfood. Apart from being high in proteins, it has several other benefits that keep brain, heart, muscles and intestines healthy.

Pan Fried Lake Trout

Fish

Be it lean chicken, salmon, turkey, cod or tuna; they are the richest source of proteins. Every 100 grams of these food items contains approx. 40-55% of the protein which is quite more. This is not it! They are a prominent source of vitamin B12, vitamin B6, omega 3 fatty acids, and iron. Moreover, it has capability make you satisfied for protracted.

For obvious reasons you should try to avoid deep fried fish covered in batter, and also avoid fish that has a high mercury content. Lake fish (freshwater trout/salmon/catfish/crab/etc) is generally safer than oceanic fish (halibut/tuna/saltwater bass/shark/etc) when it comes to mercury content.

Low-fat Dairy (Milk, Yogurt)

Yes, your favorite food items are healthy in order to maintain a fit body.

A glass of low-fat milk a day feeds sufficient amount of protein that has fewest calories and highest amount of calcium in it. Whereas the appropriate proportion of cheese and cottage cheese would fuse additional protein to the body. (Avoid cheeses that have higher fat / higher salt content.)

Consuming 4 ounces of Greek yogurt feeds 6 grams of protein and brings in oodles of nutrients and healthy bacteria. It improves the digestion process. For added flavour / nutrition toss some berries in with the yogurt too.

Whey protein powder is technically made from milk whey, so it also falls into this category. Whey is a byproduct of making cheese. In its powder form it is usually used by bodybuilders, weightlifters and athletes - but their goals are not to lose weight, it is to bulk up in muscle. As such whey protein powder is handy if that is a person's goal, but if they want to slim down they would probably be better off avoiding the whey powder completely. Thus please use a dose of discretion.

Healthy Nuts

Almonds, cashews, and pistachios are considered to be some of the healthiest nuts as they are lowest in calories. Additionally, it contains 40% of the protein among all other nutrients. Dietary fibers, magnesium, and calcium in it, proves to be the companion nutrients that helps to maintain a flat belly.

In terms of protein content almonds, pistachios and cashews also have the highest protein content (in that order). Almonds have 21 grams of protein per 100 grams, whereas pistachios have 20, and cashews 18 grams respectively.

If you don't enjoy almonds, cashews, and pistachios, not to worry. Many other nuts are also pretty healthy to eat too, even though they will have slightly higher calories.

Conclusions

As everything in excess can be harmful, it is necessary to intake sufficient quantity of protein. If taken in the correct proportion with vegetables/fruits, then it would definitely promote the weight loss and help you in keeping your body in toned shape.

Considering above slimming foods that are high in protein won't bring any side effects. This is because they are natural sources of protein.

The Grace Diet

Your goal in the Grace Diet is to diet gracefully.

But what does that mean?

It is essentially a slow gentle diet, one that anyone can do, and does not require huge amounts of willpower or crash dieting - just a small amount of willpower can get the job done, and a large dose of graceful patience. It involves slowly cutting back and/or avoiding foods you know are bad for you and embracing foods that are healthier, but going through this whole process slowly.

The principle of the diet is similar to the tradition of giving up something for Lent (the Sunday after Ash Wednesday). Except instead of giving up 1 thing per year, you are instead giving up / avoiding one thing per month, with cumulative results over a 12 month or longer period.

To start make a list of 12 foods you consume regularly that you know are unhealthy for you.

Example of 12 Foods to Avoid

1. Soda Pop drinks
2. Potato Chips
3. Beer and/or Sugary Alcohol
4. High Calorie White Bread
5. Sugary Cookies
6. Desserts in General (except on special occasions)
7. Sugary/Salty Snacks
8. Fatty Meat
9. Coffee with Sugar/Cream
10. Greasy hamburgers or greasy food in general
11. Syrup on your pancakes
12. Milk chocolate (high in sugar) / sugary chocolate bars

Then each month cut out one of those foods and start avoiding it. Simultaneously you substitute the food you are avoiding with something healthier.

For best results you should try to focus on foods that are high in calories, and replace that with a food that is lower in calories.

The Substitutions

For example lets say you drink a lot of Coca-Cola. One month you dump the Coca-Col and from then onward you only drink ice water (or Coke Zero, which has zero calories). Then each month you repeat the process, dumping one unhealthy food and substituting something that is healthier. This process over time slowly weans you off your addiction to sugary, salty and high calorie foods.

Examples of 12 Substitutions

1. Ice Water instead of Soda Pop drinks
2. Popcorn instead of Potato Chips
3. Low Carb Beer instead of Beer and/or Sugary Alcohol
4. Low Calorie Whole Wheat Bread instead of High Calorie White Bread
5. Oatmeal Cookies instead of Sugary Cookies
6. Fruits instead of Desserts in General (except on special occasions)
7. Savoury Snacks instead of Sugary/Salty Snacks
8. Lean Meat instead of Fatty Meat
9. Tea or Black Coffee instead of Coffee with Sugar/Cream
10. Healthy Non-Greasy Hamburgers/instead of Greasy hamburgers or greasy food in general
11. Berries instead of Syrup on your pancakes
12. Dark Chocolate instead of Milk chocolate (high in sugar) / sugary chocolate bars

 So why does the Grace Diet work?

Well for starters it is really easy to find the willpower to cut out 1 non-healthy food per month and gradually change your diet slowly over time. This makes the whole process easy. It is so easy you will probably never find a book on this diet either, because once you understand how the diet works, having a book about it is truly unnecessary.

Secondly, it is not a crash diet where you go from consuming all your usual foods to struggling to figure out what you are even allowed to eat / starving yourself and suffering from hunger pains / cravings. Instead the Grace Diet is a slow gradual process which allows you to wean yourself off the foods you need to avoid.

This whole replacement process requires you to make an effort to deliberately replace one food with another which is healthier, but fortunately this is comparatively easy because you are only replacing 1 food at a time - baby steps, one step at a time. That wee bit of willpower is all you really need to stick to.

The replacement food is important too; the diet isn't going to work if you get rid of Fatty Meat and you are not replacing it with Lean Meat, for example. If you skip finding a substitute then you could end up binging on something else that is equally bad or worse for you. You have to replace it with a healthier substitute that fulfills the craving.

Each time you switch foods you also need to avoid any temptations to binge on a food. Your goal essentially is to feel like you are eating normally. Thus binging on something you know is bad for you is definitely a no no.

Customization of the Grace Diet

For example lets say your doctor wants you to avoid salty foods. So you could customize this diet by avoiding 12 foods you know to be high in salt.

Or depending on how dire your situation is, 52 foods. Getting rid of 1 food per week, starting with the biggest sources of salt, and replacing it with a food your doctor would approve of.

Example Variations on the Grace Diet

• The Beach Body Grace Diet - a faster version designed to get you ready for bikini season.
• The Low Fat Grace Diet
• The Low Sodium Grace Diet
• The Low Sugar Grace Diet

Find a New Hobby

While doing all of this it is also recommended that you take up a new hobby. Whether it be painting, going for walks, doing nature photography, or trying a new sport. The goal of the new hobby is to take your mind off food cravings. Ideally try to find a hobby you can dive into and obsess over.

Eg. You could develop an obsession for the sport of archery.

Your choice of hobby is a matter of personal preference, and what you choose to do is less important than whether or not it does its job of causing you to forget about food cravings. Thus your new obsession should be something enjoyable. If your goal is weight loss, try to pick a hobby that involves cardio exercise.

End Goal of the Grace Diet

Keep getting rid of unhealthy foods until you reach your desired weight. So if you lose 50 lbs and go from 220 to 170, that is a good amount and you should be proud. If that is your desired weight then all you have to do afterwards is maintain your weight by continuing to eat what you now eat normally. You have achieved a balanced diet.

If you continue to lose weight later on, this might be due to you exercising more and/or a a faster metabolism.

If continued weight loss becomes a problem you can then re-add foods, similar to Reverse Dieting, until your weight stabilizes. So if you had given up bacon at an early stage of your Grace Diet, you can now re-add bacon to help stabilize your desired weight.

Please bear in mind muscle mass and bone density can also cause your weight to fluctuate. If you are weightlifting regularly then your muscle mass and bone density will go up, increasing your weight in the process. Such fluctuations are normal. Don't become discouraged if you see minor weight fluctuations up and down.

What do Competitive Archers eat before a Competition?

What Fuels Archery Professionals?

Guest Post by Robert Gate - February 2017.

When preparing for a tournament each archery professional has a different way to train and to prepare for the contest. This extends to the meal they eat before the match to prepare their bodies for the strain ahead. Each member of Team USA champion has a different way to use nutrition to feed their body and to calm their mind, and the following gives insight into the food groups and dining choices these archery athletes choose and why they choose them.

Notes

• To gain extra energy many athletes will consume sugar, salt and electrolytes moments before a competition. This isn't limited to archery, but is found across many sports.
• With archery what they eat can be tricky, as they don't want to consume anything that might make them jittery (like caffeine), which could spoil a shot by ruining their ability to remain calm and focused.
• Archers also want to stay well hydrated. Dehydration (and over-hydration) can cause an archer to lose focus, become forgetful, and consequently ruin shots.

Photo: World Archery

Sarah Lance

• Breakfast: fruit, bowl of cereal or bagel
• Snacks: Crackers and carrots
• Drinks: Gatorade or water

Sarah Lance prefers to maintain a similar diet on a shooting day as she does on a normal average day. Making large changes in her diet alters her ability to be able to control her movement and to steady her aim. Most often she chooses the healthy option of fruit for breakfast, or sometimes the more filling option of cereal or a bagel. She likes to snack throughout the day to maintain her strength and stamina and to keep hydrated she drinks water, Gatorade and sips some soda.

Photo: World Archery

Braden Gellenthien

• Breakfast: Salad
• Lunch: Steak or grilled chicken
• Snacks: Almonds, dried fruit, and Clif Bars

Braden Gellenthien likes to prepare for a tournament a week in advance. This includes making healthier food choices that will give his body the edge that it needs. During this period, he prepares all of his meals at home and grills his meat instead of frying it. This way his body is adjusted to his healthier life choices when the time comes for the archery contest. He makes sure all his nutrition is covered by including meats, fruits, and greens in his daily diet. The snacks are also natural, healthy and allow his body to feel light and agile.

Photo: World Archery

Erika Jones

• Snacks: Subway, Pringles, and Oreos

Erika Jones prefers to take a more casual approach to meals at a tournament and eats what she wishes. This can be a healthy option or give in to her cravings and bring a snack higher in sugar and salt content.

Photo: World Archery

Lee Ford-Faherty

• Snacks: Veggies and Carbs
• Drinks: Powerade Zero

Lee Ford-Faherty bases her diet on the components that will give her the most energy. This includes a diet high in carbohydrates and protein which as an athlete she needs. She believes that it is possible to eat healthily wherever you are for the same cost as it would purchase a nutritionally deficient meal. She makes sure she gives her body the fuel it needs to perform and to give it the right balance of nutrients to maintain her endurance. She also gives her body a lot of fluid because it is quickly lost when standing in the heat of the sun. For this, she drinks Powerade Zero, which as well as hydrating her replaces vital electrolytes.

Photo: World Archery

Crystal Gauvin

• Drink: Water

Crystal Gauvin’s main focus is to drink a lot of water to keep herself hydrated over long periods of standing. Nuun tablets can be placed in the water to replace electrolytes sweated out while shooting and also provides a sweeter taste to the drink. It is healthier than other sports drink options and still provides the hydration and energy that an athlete needs. She brings her cool water to a tournament to ensure she has a constant supply and as much as she feels she needs.

Photo: Sarah Bernstein

Ariel Gibilaro

• Breakfast: Bagel with cream cheese or egg
• Snacks: Chewy Bars and Crackers
• Drink: Water

Ariel Gibilaro finds it difficult to keep to her usual eating routine when attending a tournament due to the traveling and the extended training involved. Long days at the tournament means most of her meals are snack sized and easy to carry. Chewy Bars and crackers can easily be carried with her and quickly eaten when she has a spare moment. One meal she tries to take regularly is her breakfast, which is a bagel spread with cream cheese or served with eggs for protein. To keep hydrated, she chooses water as the healthiest and most natural option.

Photo: archery.tv

Christie Colin

• Dinner: Restaurant food

Christie Colin believes she deserves to have some fun after a hard day at a tournament. She likes to take her friends to The Olive Garden and restaurants and binge on carbohydrates.

Mackenzie Brown
Photo: Mackenzie Brown

• Snacks: Peanut butter and jelly sandwiches
• Dinner: Italian

Mackenzie Brown brings pre-prepared snacks to tournaments with her, so she doesn’t have to worry while busy with the competition. These snacks on an international trip remind her of home and include the traditional American peanut butter and jelly sandwich. She treats herself before a ranking match to dinner at an Italian restaurant with pasta as the main course.

Photo: Dean Alberga

Reo Wilde

• Dinner: McDonalds

Some less professional and unconventional athletes prefer a quick and easy alternative. Reo Wilde prefers to grab fast food before the tournament and he always relies on McDonalds to be there, wherever he is in the world.

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Robert Gate is the founder of Archerytopic.com. He was enthusiastic about hunting from the first shot, from then he decided to become a pro hunter. If you find something helpful in his blog, he would be proud to hear from you.