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Ten Things I Do To Stay Healthy and Fit

Thursday, October 27, 2011 12:38 PM
 
Mary-Pier Gaudet is a PICP instructor, stunt woman, and personal trainer. She agreed to tell us ten strategies she uses to stay healthy and in shape. She mentions that her favorite exercise is the deadlift. She used to hate it and now she loves it. Check out what else she has to say...

1)    Meat and Nuts Breakfast
I eat steak and nuts every morning. Check out the Meat and Nut Breakfast to try it.

Eating a diet rich in nuts, seeds, vegetables, and unprocessed meats has been shown to improve bone mineral density in women. I read a study published in the Journal of Nutrition that showed that this sort of diet is most effective for a healthy lipid profile, which is associated with staying lean and living longer. 

2)    Detoxify Regularly
I drink a green tea twice a day because it helps detoxify you and is good for the system. I also drink at least two liters of water for detox and help burn fat.

Green tea has been shown to inhibit bad bacteria, and it can detoxify the body. Green tea also modulates the metabolism by triggering fat burning. One study found that giving participants green tea activated the metabolism. I drink it because I like it, it helps me feel good, and for the minimal fat burning!

3)    Multiple Meals

I eat about five or six meals a day. And I always prepare my lunch in advance so that I am sure to eat right all the time. I find this easier, and I feel more energized when I eat more often with smaller portions. I don’t get bored and don’t build up intolerances. Plus, if you eat protein and veggies with every meal, you build muscle.
 
I have heard women refuse to lift heavy weights because they think they will get big. Women will not get big if they are training naturally because their metabolism is not the same as men. Lifting heavy is how you lose fat and build muscle.

4)    No Calorie Counting
I don’t count calories or fat for what I eat. I just keep it simple and clean:
       
-Solid proteins and veggies at every meal
-I change the meat (red, white, seafood…) and my veggies regularly
-I avoid complicated dips and sauces, and I go for coconut and olive oil, butter, balsamic vinegar, and yogurt dip instead

5)    One Fruit Daily After Training

I only eat one piece of fruit a day and it’s usually after training. Fruit has a lot of fructose, and too much fructose is not good for fat loss. I try to eat fruit after my workout to help with recovery and give me energy. It can be any kind, I try to change it every day. I particularly like raspberries, apples, or grapes.

Did you know that if you eat a lot fructose you will have a lower metabolic rate and probably gain fat, particularly around the abs? It’s true! Research shows that eating a diet that was high in fructose-based carbs resulted in significant visceral belly fat gain, and a major decrease in fat burning that coincided with burning less calories at rest.

Wonder why fructose in large quantities is such bad news? Unlike glucose, that results in the body releasing insulin to regulate it, fructose is processed in the liver and when you have too much of it, the liver turns it into fats that are sent out into the blood stream. Bad news!

6)    Carbs Once a Week
I eat carbs only once a week (sweet potatoes, rice, quinoa, oatmeal…). I stopped eating carbs because it was easier to eliminate them so I don’t get a craving. I eat a little bit of carbohydrates when training is going bad, or if I feel tired, I might eat some carbs but other than that I don’t.

7)    Minimal Alcohol
I don’t drink alcohol except wine—once in a while.

8)    Eliminate Stress
I try to stay away from anything stressful in my life. Life is too short to worry about everything. I’ve learned to let it go sometimes. When I’m too stressed, I go for a walk, read a book, listen to music, or train.

Mary-Pier training at the PSI in East Greenwich, RI
 
 
9)    Good Sleep
I do try to get proper sleep every night. Going to bed and waking up on the same schedule is the best. Normally, I try to go to sleep at 10 p.m. and get up around 8 am. I need a lot sleep, about 8 to 10 hours. I make it a priority because if I don’t sleep enough, I’m just not functional. And sleep helps with fat loss. Sleep is more important than most people think!

10)    No Gluten, EVER

I don’t eat GLUTEN. I capitalize it here because it’s so bad. I’m intolerant and it’s so much easier to stay lean and healthy now that I don’t eat it. I never eat bread, and since I eliminated it and other gluten-based foods, I don’t crave them.
 
 
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References:
Amini, M., Esmaillzedeh, A., et al. Relationship Between Major Dietary Patterns and Metabolic Syndrome Among Individuals with Impaired Glucose Tolerance. Nutrition. October 2010. 26(10), 986-992

McNaughton, S., Wattanapenpaiboon, N., et al. An Energy-Dense, Nutrient-Poor Dietary Pattern is Inversely Associated with Bone Health in Women. Journal of Nutrition. August 2011. 141(8), 1516-1523.

Tang, L., Tang, M., et al. Modulation of Alfatoxin Biomarkers in Human Blood and Urine by Green Tea Polyphenols Intervention. Carcinogenesis. February 2008. 29(2), 411-417.

Yamasaki, S., Asakura, M., et al. Inhibition of Virulence Potential of Vibrio Cholerae by Natural Compounds. Indian Journal of Medicinal Research. February 2011. 133(2), 232-230.

 

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