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Apr 8, 2017

GOOD NUTRITION

NOW is the time to commit to a healthy nutrition plan!

The official drink of Adventure Boot Camp is water.  A good rule is of thumb is to divide your weight in half and that is how many ounces of water one should drink a day.  (Atypically, one does not want to exceed 100 oz a day).  Drink water when you get up in the morning.  Drink water before meals and sip water during meals.  Coffee and tea may be consumed in moderation.  Soda cannot be recommended due to the amount of sugar in them! 
Get your rest!  Sleep seven to nine hours each evening. Two hours of sleep before midnight is worth four hours of sleep after midnight. Go to bed.  Early to bed, early to rise!
  • ALWAYS eat breakfast (Break-the-Fast)
  • Eat 4-6 small “meals” every day
  • Eat every 3-4 hours
  • Eat fruit and vegetables  (fruits great for snacks, vegetables great for lunch & dinner)

     
  • Carbohydrates:
    • vegetables (green veggies - broccoli, asparagus, peas, etc) and salads (light on dressing) Apple
    • fruits (apples, apricots, blueberries, cherries, grapes, peaches, pears, raspberries, strawberries)
    • oatmeal
    • brown rice
    • sweet potatoes/yams
    • legumes
    • whole grain bread
    • whole grain cereal
    • whole wheat pasta

       
  • Protein (lean sources only, remove any extra fat):
    • Eggegg whites
    • chicken breast
    • turkey - steak (lean cuts)
    • ground beef (at least 90% lean)
    • pork (lean cuts)
    • soybeans
    • fish (tuna, albacore, tilapia, mahi mahi, orange roughly)
    • yogurt (low sugar)
    • cottage cheese
    • fat free milk
    • tofu (limited - high in fat)

       
  • NutsFat (healthy fats only, small portion sizes):
    • egg yolks
    • almonds
    • walnuts
    • peanuts
    • natural peanut butter
    • pecans
    • avocado
    • flax seed oil
    • soybean oil
    • hummus
    • extra virgin olive oil
    • fish oil (found in salmon, trout, mackerel)

       
  • Drink a lot of water!
  • Combine carbohydrates, protein, and fat each time you eat.  This is a key to a healthy eating lifestyle! 
  • Shop along the walls of your grocery store!  Jump in the aisle to get coffee, tea, canned meat, natural peanut butter, whole grain bread, toiletries and jump out!