Fuel for fitness Good nutrition makes workout plan work
Nutritionist Jacqueline Ely talks to the Observer-Reporter’s Biggest Winner team last week about the benefits of eating healthy snacks such as vegetables and fruits.
The Observer-Reporter’s Biggest Winner team kicked off its second week with a spinning class. The group lost a combined 28 pounds after the first week of competition.
Avigorous early-morning workout routine may be a wasted effort if it’s not supplemented by a healthy diet.
“You can really sacrifice or negatively impact your weight loss by not having good nutrition,” said Jacqueline Ely, registered dietician and nutritional coordinator at the Wilfred R. Cameron Wellness Center.
A good diet helps maintain energy so workouts have the maximum benefit. Ely said she often witnesses people who are new to workout programs neglecting nutrition, thinking eating less healthy food is justified because they deserve a treat for exercising.
“What I really see are people not meeting their goals and getting frustrated and quitting,” she said.
Ely took a break in the action to talk about her role in the wellness center’s Biggest Winner contest, an aggressive six-week program that combines group fitness training and nutrition to maximize weight loss. Ely meets with the Observer-Reporter’s Biggest Winner team every Monday to discuss nutrition during a cycling session. Each week, the team has a nutrition challenge and topic.
The team is encouraged to track their calories and nutrients through the app, “My Fitness Pal.”
She said goals should be small and add up to a larger, long-term goal. For example, set a goal to eat breakfast every day for a week, cut sodu or eat healthy snacks to decrease meal size.
“By setting a small goal, you’re setting yourself up for success,” she said. “It has a greater impact than you can imagine.”
To improve diet, she said to keep it simple. Eat natural, whole foods and shop the perimeter of the grocery store.
“Fill your cart with fruits and vegetables of any shape and size. They’re all good,” she said.
The best fruits and vegetables are dark greens and yellows. While a white potato is fine, a sweet potato is good. And while lettuce is good, spinach or arugula is better. A colorful plate is generally a healthy plate.
Quality proteins are lean meats. A trick in shopping for red meats is to look for “loin” in the name, because those are leaner. Poultry and fish also make the cut.
“Trying to include a few different varieties is key,” she said. “Don’t just eat chicken.”
Grains are a good way to try something new. She said complex carbs and whole grains are important. Brown rice, quinoa, bulgur and millet are all healthy options.
Both dairy and dairy alternatives provide calcium and vitamin D. Almond, rice and coconut milks are nutritious substitutes. Yogurt provides essential nutrients, but can be high in sugar. She recommended buying plain yogurt and sweetening it at home.
But even the healthiest ingredients can become unhealthy in the kitchen.
She suggested cooking methods that do not add fat, such as baking and grilling. She said food can be sauteed using water instead of oil. Avoid adding sauces. Because of her busy lifestyle, Ely said she loves to cook with a slow cooker.
“The Crock-Pot is my best friend,” she said.
For others with busy lifestyles, she said being an informed consumer is crucial before pulling into a drive-thru lane.
“There are always ways to learn about your choices,” she said.
When in doubt, choose the simplest meal. She said a plain burger has significantly fewer calories than one with cheese and condiments. Most calories come from these additives.
Ely said her recommendations are tailored to her clients, and she enjoys meeting people and learning where they are in their relationship with food. Starting slow and simple is the best way to be successful, she said.
“Don’t try to tackle everything all at once,” she said. “The all-or-nothing approach usually results in nothing.”