Firstly, I’d like to say how excited I am to be starting this blog. I plan on this being a weekly slot, so I hope you enjoy and learn a lot more about nutrition.
So today’s first blog post is going to be about introductions. I’ll start with an introduction about myself and continue on to an introduction into the vast, complicated (but I’ll make it easier) world of nutrition.
My name is Amanda Mc Loone and I’m 26. For members, you will know me for the last year as a trainer here in Fullbody Workhouse. Fitness has always been a massive part of my life having played every sport under the sun at a young age. After years of being mediocre at all sports I decided to stick to one and the GAA football pitch soon became my second home. I have played with many teams over the years in school and college as well as my club team St.Faithleachs. I have played with Roscommon from the tender age of 13 and have been involved with different age groups for the past 12 years. As for my education, I studied Human Nutrition in UCD for 4 years and am a fully qualified nutritionist. In 2014, after years of training and a nutrition degree in the bag, I decided the fitness industry was where I wanted to be. I studied in Elite Fitness and Performance Academy Blackrock. I have been involved in the industry for the past three years and have worked in all areas. I have run my own boot camps, worked in a hotel gym and worked as a nutritionist with athletes namely Roscommon minor team. I started with Fullbody Workhouse almost a year ago and to say it is my dream job is an understatement :) I started up a nutrition blog on Facebook ‘Clean and Lean Sporty Girl’ which has led to great opportunities such as publications in private magazines national papers as well as getting me this job in Fullbody Workhouse <3
Introduction to nutrition
So enough talk about me and more talk about food. A healthy lifestyle is a combination of a healthy body and mind. A healthy body comes down to the foods that go into your body and the exercise you expend. Food is broken down into macro- and micronutrients. Macro nutrients are your proteins, carbohydrates and fat, these are the foods needed to fuel your body, keep muscles and organs functioning and insulate the body. Micronutrients are vitamins and minerals needed for the functioning of a healthy immune system as well as healthy skin, hair and nails to name a few.
So what do we mean by healthy eating?
Healthy eating to me is eating a range of nutritious foods with lots of colour and flavour. It is eating to fuel and nourish the body. These days there is so much talk about ‘Superfoods’ and ‘Supplements’ that people get bogged down on what foods are right and wrong to eat. I am going to make it a lot simpler. Whether your goals are weight loss, muscle gain or you just want to be healthier, these 5 tips will help you achieve your goals.
- Base your meals on one ingredient foods, the more ingredients the more processed the foods; processed foods with additives are the foods we want to eliminate from the diet. One ingredient foods: meat, fish, eggs, beans, peas, nuts, seeds, fruit and vegetables Foods to reduce: All processed food, low fat products, sugar, fizzy drinks, alcohol, crisps, sweets, baked good
- Drink at least 2 litres of water per day – Remember the body is approximately 70 % water. It’s the easiest tip but probably the most important. Dehydration can cause headaches, blurry vision as well as migraines and fatigue
- Eat small meals often – Eating 5 to 6 times per day means the body cannot go into starvation mode and metabolism is constantly running. I recommend this over the ‘normal’ 3 large meals a day
- Educate yourself when you are shopping – start reading labels. You would be surprised to see the hidden ingredients in certain foods
- Cooking methods and seasonings can make a big difference – I recommend grilling and when frying use better options like coconut and olive oil. Herbs, spices and sea salt should be used to flavour food instead of pre packed or convenience sauces
A healthy lifestyle is not a giant leap. It is about baby steps. If you can manage these 5 tips this week you are well on the road to a healthier version of yourself.
Next week: Labelling, portion sizes and a shopping list