nutrition and fitness

we believe that while exercise is a very large part of improving your health and appearance, nutrition is equally vital. the quickest way to reach your goal is through a well planned combination of a personalised exercise programme and healthy eating.

healthy eating strategies

there are 4 simple eating strategies the exercise room recommends to all its members.

eating strategy #1

eat five or six small meals evenly spaced throughout the day. avoid eating more than 1/3 of your total calories at any one meal, especially dinner.

By eating 5 to 6 smaller meals each day, you maintain your energy level, reduce overeating at regular mealtimes, and decrease cravings and impulse eating common when long stretches lapse between meals. Skipping meals altogether can lead to a slower metabolism by causing the body to actually conserve what little energy (and fat) it has. Eating small balanced meals 5-6 times a day will help, not hinder your metabolism, while training your body to burn fat and calories throughout the day. Imagine actually being able to eat more to reach your goals!

eating strategy #2

eat more complex carbohydrates instead of simple sugars.

Recently, carbohydrates have gained a reputation for being the culprit of our increasingly overweight society. Carbohydrates are actually an integral part of our diet as they provide fuel for our muscles, brain, and central nervous system, replenishing stored fuel as glycogen in our muscles and liver, and sparing protein (muscle) from being used as energy. The key is to eat enough carbohydrates to keep your energy levels up and your glycogen stores full, without having too much because it will be stored as fat.

Excellent complex carbohydrate sources include whole grain cereals, whole wheat bread and bread products, brown rice, and wheat pasta. At least half of your carbohydrates should come from whole grains.

Whole grains are also rich in fiber. Fiber intake should reach 20-30 grams a day (most New Zealanders currently eat about half of the recommended amount). Increase fiber intake slowly while also maintaining sufficient fluid intake to continue normal bowel habits

eating strategy #3

watch your fat intake.

Start by lowering your intake of processed foods. Convenience items such as chips, cookies, frozen meals, boxed mixes, and fast foods, have become a staple in many diets because of the time constraints of our hectic lives. These highly processed foods are typically higher in calories, fat, and sodium, and lower in fiber, vitamins, and minerals.

eating strategy #4

eat five servings of fresh fruits and vegetables each day.

Many current studies link a high intake of fruits and vegetables to the prevention of common diet-related diseases such as cancer, heart disease, and gastrointestinal disorders. The key to selecting the best fruits and vegetables is to reach for the most colorful varieties. The darker, the richer, the deeper the color, the more nutritious the fruit or vegetable. A serving size is 1 cup berries or melon; 1 medium piece of whole fruit; _ cup cooked vegetables; or 1 cup raw vegetables or leafy greens.