The importance of eating the right food for these athletes is essential, but Phillips thinks all women should be eating relatively the same way, no matter what their activity level. "Nutrition should be the same whether you are training for a marathon or trying to keep up with your 3-year-old while working and multi-tasking all day," she says.
Eating the cleanest forms of food and staying well hydrated are the most important aspects of a woman's diet. But the word 'diet' is where Phillips gets weary. She doesn't want women to think of eating as a means to lose weight - she wants women to think of food as a way to heal and nourish their bodies instead of just the number of calories, carbs, and fats in them.
"Becoming properly fueled and properly nourished is not a diet, it is a way to get the most out of everything you do," she says.
Since most of us aren't professional athletes, how do we know what are the best foods to fuel our bodies? Phillips likes to go by the 'Five Mantras of Food':
1. Eat Clean
Her checklist of clean foods:
Her checklist of clean foods:
- Good Carbs: high fiber cereal, 100 percent whole wheat bread and quinoa.
- Lean Protein: basic eggs, low fat Greek yogurt, fish, beans, lentils (we love this lentil salad recipe), and legumes.
- Healthy Fat: walnuts, almonds, flaxseed, and olive oil.
- Lean Protein: basic eggs, low fat Greek yogurt, fish, beans, lentils (we love this lentil salad recipe), and legumes.
- Healthy Fat: walnuts, almonds, flaxseed, and olive oil.
2. Eat Often:
Phillips recommends looking at the day as 5-6 fueling opportunities which means having 5 or 6 mini meals a day. Just make sure they are properly portioned with the three clean foods plus colorful fruits/veggies to keep your metabolism going strong.
Phillips recommends looking at the day as 5-6 fueling opportunities which means having 5 or 6 mini meals a day. Just make sure they are properly portioned with the three clean foods plus colorful fruits/veggies to keep your metabolism going strong.
3. Hydrate:
This is the easiest way to start being healthier. Make sure to get 1/2 to 1 oz per pound of body weight. So a 140-pound woman should have 70 to 140 oz a day.
This is the easiest way to start being healthier. Make sure to get 1/2 to 1 oz per pound of body weight. So a 140-pound woman should have 70 to 140 oz a day.
4. Recover:
Whether you're doing the calorie scorching Drop 10 interval routine, or a leisurely activity like biking, recovery is important to your workout and your health. The perfect recovery food is a combination of protein and carbs, like low fat chocolate milk.
Whether you're doing the calorie scorching Drop 10 interval routine, or a leisurely activity like biking, recovery is important to your workout and your health. The perfect recovery food is a combination of protein and carbs, like low fat chocolate milk.
5. Have the Right Mindset:
Our lives are hectic most of the time between family, work, friends, and staying in shape, so keep the goal of eating for fuel, not dieting.Regular women should have the same mind-set as professional female athletes, says Phillips. Some might not need as much fuel or calories, but think about: Pro athletes get an off-season, we don't!
Our lives are hectic most of the time between family, work, friends, and staying in shape, so keep the goal of eating for fuel, not dieting.Regular women should have the same mind-set as professional female athletes, says Phillips. Some might not need as much fuel or calories, but think about: Pro athletes get an off-season, we don't!
Focus on these 'Five Mantras of Food' no matter how intense your workout routine (or every day life) is to keep your body fit and your mind focused. If we all thought about fueling our bodies versus dieting, we would feel better overall and achieve our goals quicker.
- Meghan McCloskey
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