Proper nutrition habits are key to maintaining a stable weight and staying healthy. As the game has evolved, the signature saying that goaltenders are the ones that are "bigger" and "can't skate" is now extinct. Due to the fast pace and transitions in today's game, goalies now must be agile and able to move quick. The foundation can now be calculated as a goaltender being physically fit - along with their technical, and psychological areas of their game. Coaches are now seeking out goaltenders for their team that are true athletes on and off the ice. Athletes that can bring athleticism along with their technical game, present a strong combination for stopping the puck.
Below are a couple ways to help decrease your body fat, maintain your weight, and stay healthy as an athlete.
Top 10 Ways to Jump-Start Your Weight Loss
1.Eat protein at every meal, including breakfast.
2.Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.
3.Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe a few fruits if necessary.
4.Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.
5.Don't overdo fruit: one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.
6.Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.
7.Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.
8.Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.
9.Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.
10.Obsessively drink water: At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.
7 RULES TO FOLLOW FOR PROPER SUPPORTIVE EATING
Remember, the first rule of proper eating is to eat 6 meals a day. Breakfast/ snack/ lunch/ snack/ dinner/ snack. Each meal should include a lean protein, a complex carbohydrate (fruit or vegetable) and a good fat along with something to drink.
The choices you make will either get you to your goal or cause you to plateau. We cannot always expect to be perfect 100% of the time nor do we need to be in order to reach optimal health and body composition. I would like you to think of being solid with the following rules 90% of the time. This will leave you a 10% buffer to play with if you feel you need to break the rules. So, if you are having 6 feeding a day, seven days a week that would be a total of 42 feedings in a week. Breaking the rules 10% would allow you 4 feedings to eat outside of the 7 rules each week. You may be asking, where are the starchy carbohydrates (potato, rice, pasta, bread etc.)? I am going to suggest that you only add a starchy carbohydrate to a meal if that meal follows a workout. This becomes extremely important if you want to get lean.
Every time you eat, ask yourself the following questions.
- Where are the carbohydrates? Did I just workout?
- Where are the complete Proteins? Looking for 30-60 grams for major meals, less for snacks.
- Where are the veggies?
- Where are the fats coming from? Remember we need a balance of Saturated, Monounsaturated, and Polyunsaturated fats. Meat, olive oil, avocado, nuts, flax.
- Did I take my fish oil yet? Need fish oil at each feeding.
- What am I about to drink? Water, Green Tea, Shake.
- Am I breaking any of the rules above? If yes, that meal counts as part of your 10%.
- The question always arises, What if I can’t cook or prepare a meal?
The SUPER SHAKE is a good solution as it meets all the above rules.
2 SCOOPS OF PROTEIN POWDER
1-1.5 CUPS OF WATER OR ICED GREEN TEA
1-2 TBPS ‘GREENS PLUS’
2TBSP OF FLAX MEAL
3TBSP OFMIX NUTS
½ CUP OF FROZEN MIXED BERRIES
ICE CUBES, BLEND AND DRINK
TRAIN HARD ON AND OFF THE ICE!