Get the nutrition edge for the Kinetix Challenge

You exercise once a day, yet you eat six times a day. Nutrition is a critical component in achieving the results you want. Getting a handle on your nutrition from day one of the Challenge will get you that much closer to your goal. Here are 10 ways to help you make the leap from pretty good to Challenge Nutrition Champion.

1. Think before you eat. Knowing what you are going to eat everyday will keep you 100% more K-Balanced than impromptu snacking and meals on the go. I’m not saying you need to map out the entire 8 weeks, but a moment of planning the night before or even a few days in advance will eliminate an extra unintended free target. Plus, thinking about what you want to eat may inspire you to try a new food.

2. If it says so, then it is so. I cannot stress enough the importance of keeping a journal. Think of it as your K-Balancing ledger. At the end of the week you’ve got to reconcile how many K-count targets you are meeting and free targets you are taking. Doing simple arithmetic can help you set some goals and keep you honest. Let your journal work double time for you as your shopping list. When you fine tune your journal keeping you will buy only what you’ll actually eat so nothing goes to waste or to your waist.

3. Take your coffee black. Or if you sip tea skip the lumps and milk. This may seem like a no-brainer but I can’t tell you how many “splashes” of milk (read half & half) we add to our coffee and beverages all day long. We have a tendency to think of liquids as calorie-free. This is a prime example of “drinking” your calories. At the end of the day those splashes of milk add up.

4. Water, water, everywhere. If you take a drink of water only when you feel thirsty your body is already slightly dehydrated. Water is an essential component of every cell in your body. Did you know your muscle tissue is 70-75% water? Your body requires water in over 300 daily reactions in your body. It is essential in the repair and growth of that lean muscle tissue you’re working so hard to maintain. When you exercise your water need increases to replace what has evaporated through sweating and breathing. Signs of dehydration are often misread as hunger. Keeping a glass on your desk or water bottle at your side is a great way to keep hydrated all day long. Plus being properly hydrated for your BCA will give you the most accurate results.

5. Make your grains whole. The science is in: making the switch to high quality carbohydrates gives you a vast array of health benefits that refined carbohydrates do not. Still not ready to make the switch? Try whole wheat pasta and brown rice first. Today’s versions of these whole grain products are so tasty and virtually indistinguishable to their refined counterparts, plus there are instant brown rice varieties available now in the market. Feel free to substitute brown rice for white rice in a variety of Kinetix recipes. Go slow; try one new whole grain each week. K4 Cinnamon Oatcakes are the breakfast of Kinetix champions.

6. Change up your protein. To maintain and build lean muscle tissue you need a variety of essential amino acids in every K-Balanced meal and snack. Try including a few different sources of protein in your nutrition to insure you are getting all the building blocks you need to keep you lean and strong. When I did the Challenge (and won) I started every day with the K5 Power Smoothie. That way I knew I was giving myself a boost of the best whey protein first thing in the morning. Go vegetarian for a night. Tofu provides the best complete vegetarian protein available. My favorite veggie recipe is the K3 5-Spice Tofu and Broccoli Salad; hot or cold it’s fantastic. If you’re celebrating grilling season, remember any lean poultry, fish, pork loin, or flank steak recipe is fair “game”.

7. Fat matters. We do our best to include good healthful fats in our nutrition (olive, canola, safflower, sesame) and avoid the bad Trans and saturated. In order to let fat give you nutrition edge in the Kinetix Challenge, you need to pay close attention to measurements. Remember fat contains 9 calories per gram. Carbs and protein contain 4 calories per gram. Big difference! This means your days of free pouring oil into the pan or over your salad must come to an end. Get familiar with measuring out oils, butters, nuts, and bottled salad dressings. The difference between a teaspoon and a tablespoon over an 8-week period could be all it takes to become a Kinetix Challenge champion.

8. Take it slow. Find a moment to eat without doing anything else. People who eat while simultaneously doing other tasks tend to eat more. It takes approximately 20 minutes for the food you eat to be digested enough to allow glucose to get into your bloodstream and register a sense of fullness. The more things you are doing while eating the longer this effect takes and can thereby increase the amount you think you need to eat. It’s called “mindless eating.” Try finding a table other than your desk and invite a friend and co-worker to enjoy the time.

9. Plan for excess. Don’t let an extra free target gather momentum. If it happens, write it in your journal and move on. Avoiding negative self-talk about your nutrition is the best antidote to guilt and worry. If free-target guilt sounds familiar to you it, is particularly important to have your free targets planned out. Remember, for better or worse, you gather energy where you focus your attention.

10. The buddy system. You do not have to do this alone. Tell your friends, co- workers, and family exactly what it is you want to accomplish. You will reap the rewards of support by including more people in your plans. If that’s not your thing, let your journal be your support. The journal is a great place to bring as much detail and clarity to your goals as possible. The more real and personalized you make your plans for change; the more likely they will become reality.