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1.Increase diet quality. A nutrient-dense diet is high in whole fruits and vegetables, whole grains and incorporates low-fat dairy, legumes/beans and lean meats while reducing high calorie beverages, especially sweetened drinks and alcohol. 2.Balance energy sources and nutrient timing. Eating an adequate amount of carbohydrates, protein and fat will sustain a higher energy expenditure by maintaining muscle mass, increased thermic effect of food and a higher resting metabolic rate (Manore, et al. 2017). Timing of meals and snacks around exercise will assure that the body has the energy and nutrients needed for activity and repair and rebuilding of lean tissue. 3.Manage appetite. Keep appetite in check by eating high quality foods you enjoy during the most active time of day. This will prevent extreme hunger and reduce cravings for energy-dense foods or beverages that are not as helpful. 4.Create a support circle. Research demonstrates that people are successful when they have accountability and support. Choose one or two people who will help you be successful with your goals. Schedule fitness- and nutritionoriented gatherings to connect, share recipes and/or learn how to prepare healthy meals. 5.Practice the 3 P’s: Plan, Purchase and Prepare. Even the best eating plan won’t happen without taking time to plan ahead, shop regularly, and prepare food at home. If weight loss is your goal – even in the spirit of health promotion, simply changing the language doesn’t change the fact that for weight loss to occur either diet, exercise or both need to change to sustain a calorie deficit over an extended period. And even then, losing weight isn’t as simple as just “eat less and exercise more.” Numerous factors regulate and influence energy balance including type and amount of physical activity; fitness level; current weight; macronutrient composition; nutrient density of the diet (more nutrients vs calories per gram of food); and, the timing of food intake. To be successful with food, eating and weight, focus on small, practical, daily habits that are easily achieved, being mindful that slow and steady wins this race.

2017 Race of the Year* More than 1,000 women and girls, from first-timers to elite triathletes, race together in the heart of Minneapolis at Lake Nokomis. Unique features include a free training plan, clinics and classes, friends and family finish zone and a green tradition of 94% waste diversion to compost and recycling. *Named 2017 Favorite Race of the Year by Minnesota athletes.

Celebrating the Strength in All Women S U N D AY, A U G U S T 1 2 , 2 0 1 8 LAKE NOKOMIS, MINNEAPOLIS, MN SPRINT: 500 yd. swim/15.5 mi. bike/5k (3.1 mi.) run SUPERSPRINT: 200 yd. swim/7 mi. bike/1 mi. walk/run REGISTRATION OPTIONS: Individual, buddies, relay and family team

HALF FAST HALF THE JOY IS IN THE FINISH 2/17/18, 5K/10K/13.1 TRI FITNESS RACING Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. or contact Val directly at 612-865-6813.



Midwest Events January/February 2018  
Midwest Events January/February 2018