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Athletes are inundated with information on how to train and recover; they don't need the added pressure of dietary information overload. Food choices affect performance, but too often we get caught up in looking for the magic bullet and honing in on specifics only to ignore the big picture.
The truth is, the majority of people seeking fitness gains benefit from backing off a bit and getting back to basics — for example: Consuming a routine diet that includes a variety of colorful, nutritious whole foods.
1. TRACK FOR ENERGY INTAKE
Man doing karate stunts on gym
Photo by Uriel Soberanes on UnsplashEnergy intake relative to exercise energy expenditure is known as energy availability. It could be tempting to up exercise without increasing the fuel to support the effort in order to get lean. However, too many athletes succumb to over-restriction and caloric deficits, which results in the body being forced to use lean tissue as fuel. Ultimately, this hinders performance and body composition.
Instead of micromanaging macronutrient breakdown, milligrams of a specific vitamin, or supplement intake, aim to have a daily balance of calories you consume versus burn. Ensuring your overall energy needs are being met is a huge game changer in how you feel and consequently how you perform.
2. REDUCE THE JUNK
Selective focus photography of burger patty, mayonnaise, and French fries served on platter
Photo by Robin Stickel on UnsplashAll foods can fit into an overall healthy diet, however, consuming foods low in nutrient density is like loading up on the 'junk miles' in your workouts. It's fuel, but it isn't making you any better. Aim to reduce the amount of low nutrient density foods consumed day to day. The best athletes indulge occasionally, but know 80% of their intake should be high-quality calories — Think: complex carbohydrates, plant proteins, omega and unsaturated fatty acids and colorful produce — to best fuel their health and performance needs. Skipping packaged foods is the best way to start eliminating poor quality foods.
3. BUILD YOUR PLATE
Meat with vegetable on plate
Photo by Caroline Attwood on UnsplashA great place to start simplifying your diet is to focus on balance, and the plate method is a great example of how to do this. Instead of measuring or weighing your food, you can use the plate's template to add protein, carbohydrates (grains or starchy vegetables) and produce, in the designated areas. This method focuses on balance — having different food types represented — and since each food type has its place, portion control comes naturally. It also provides some structure without being overbearing or restrictive. Start with a simple meal of grilled chicken, sweet potato and a salad drizzled with vinaigrette, before exploring more adventurous meals.
4. STICK TO A ROUTINE
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Photo by Laura Chouette on UnsplashMake day-to-day eating easy by sticking to a handful of high-quality meal or ingredient staples. Many professional and elite athletes eat the same meals and reach for the same snacks repeatedly. This helps reduce decision fatigue and stress, factors that increase low level inflammation and potential weight gain — the opposite of what most athletes want.
Make a list of three meals you fall back on for breakfast, lunch and dinner. Rotating the same few meals makes shopping and meal prep easy.
| Breakfast | Lunch | Dinner |
|---|---|---|
| Oatmeal with berries and yoghurt | Chopped chicken salad | Peanut tempeh with mixed vegetables and quinoa |
| Whole-grain toast with avocado and eggs | Bean burrito bowl | Steak with baked sweet potato and green beans |
| Tofu scramble burrito with fruit | Turkey and hummus on whole-grain bread with an apple and yoghurt | Salmon poke bowl with brown rice |
A tribute to your best month ever. Based in Brooklyn, Holt is a self-taught pastry chef and cake artist who left her previous career as a model to pursue her passion for artful dessert. Since shifting careers Holt has won TLC’s Next Great Baker, Food Network’s Chopped, The New York Cake Show, and placed second on Food Network’s Dessert Games and FYI’s Cake Fest. Suffice it to say, if you like baking shows, you’ve probably swooned over Holt’s tasty creations at some point.
In this tasty new take on Cake Decorating, Holt will show you how to put together a show-stopping cake, packed with color, texture, and custom decorations. Her tips and tricks will have you baking your own custom creation in no time!
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In this tasty new take on Cake Decorating, Holt will show you how to put together a show-stopping cake, packed with color, texture, and custom decorations. Her tips and tricks will have you baking your own custom creation in no time!
woman in black spaghetti strap top smiling
Photo by In this tasty new take on Cake Decorating, Holt will show you how to put together a show-stopping cake, packed with color, texture, and custom decorations. Her tips and tricks will have you baking your own custom creation in no time!
Photo by Based in Brooklyn, Holt is a self-taught pastry chef and cake artist who left her previous career as a model to pursue her passion for artful dessert. Since shifting careers Holt has won TLC’s Next Great Baker, Food Network’s Chopped, The New York Cake Show, and placed second on Food Network’s Dessert Games and FYI’s Cake Fest. Suffice it to say, if you like baking shows, you’ve probably swooned over Holt’s tasty creations at some point.
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I've always been the reader and movie-lover in my friend group. The way that stories and characters inspire me to be the best version of myself touches my soul in a way that nothing else does. I was already an imaginative child, but after my family moved across our state, I spent all of middle school connecting with fictional words and characters, so I spoke to relationship expert Elizabeth Earnshaw, LMFT, for a look at why our bonds with fictional characters are so strong.
I've always been the reader and movie-lover in my friend group. The way that stories and characters inspire me to be the best version of myself touches my soul in a way that nothing else does. I was already an imaginative child, but after my family moved across our state, I spent all of middle school connecting with fictional words and characters, so I spoke to relationship expert Elizabeth Earnshaw, LMFT, for a look at why our bonds with fictional characters are so strong.
As I aged, I felt like I was growing up with my favorite characters, from The Chronicles of Narnia's Lucy Pevensie to the various superheroes in the Marvel Cinematic Universe. As someone who's on the quieter side, it's always been inspiring to see characters that are brave under pressure because it makes me feel like I can be brave, too.
"Fictional romances can make us believe that our own romances should look exactly as we see them on the screen," Earnshaw says. "The same with how friendships and family relationships might be represented. But in real life, relationships are more complex and include day-to-day interactions which can't possibly be demonstrated on TV."
With so many shows and movies available, it takes no time at all to fall out of one hyperfixation and into another, but Earnshaw says that's not necessarily a bad thing. "Remind yourself that it's okay to have a fantasy! It is also okay to admire a character. I think it's super important not to have shame around this," she says. "And then, use that admiration and fantasy to consider what it means for your real life — what are you hoping for? What type of connections do you need?"
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Removing skin tags is a bad idea because there's a chance the process isn't actually harmless. "Not all things that seem to project off our skin surface are benign tags, and it is important to know the exact diagnosis of the lesion removed," Ciraldo says.
"If you have a difficult time getting into a derm for a visit, consult your primary physician about diagnosis and treatment of things that you think are simply skin tags."
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"Putting a henna tattoo on your face and then watching it fade unevenly as the days go on is a mistake," Ciraldo says. But since freckles are a result of overexposure to the sun, you shouldn't feel like you have to forgo the sunscreen to get them. "Just take a thin waterproof [light brown] eyeliner and paint on these spots."
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