Balancing the Crucial Connection Between Fitness & Nutrition

Due to the gradual development of poor lifestyle choices, such as unhealthy diet and irregular exercise, numerous Americans have begun exhibiting risk factors for high blood glucose, metabolic syndrome, cellular oxidative stress and other conditions associated with inadequate nutrition intake and fitness levels.

While the average person knows that consistent physical exertion must be sustained by wholesome eating habits, and vise versa, this balancing act is often difficult to maintain.

In a culture that values pre-packaged convenience over freshly prepared quality, many people consume an overabundance of artificial preservatives, toxic chemicals, saturated fats and refined sugars. These heavily processed ingredients cause unwelcome weight gain and can result in various medical concerns.

In addition, many people also lack the motivation to incorporate vigorous activity into their daily routines, so when combined with nutrient deficiency, a sedentary lifestyle could trigger the premature onset of serious cardiovascular issues.

To protect your body from these health hazards, practice eating whole foods and exercising every day until doing so becomes a ritual that no longer requires conscious effort.

Healthy eating woman holding a salad and smiling - isolated over white

A well-rounded diet includes plant-based proteins (e.g. beans, lentils, raw nuts, non-dairy milk); lean meats – unless you’re a vegetarian, of course! – (e.g. chicken, turkey, fish); whole grains (e.g. oats, brown rice, quinoa, buckwheat, spelt); low-sugar fruits (e.g. berries, avocados, papayas, oranges, melons); and leafy green vegetables (e.g. kale, spinach, broccoli, Swiss chard, lettuce).

These powerhouses contain essential nutrients, naturally-occurring chemicals, antioxidants and beneficial fats, rather than those harmful ingredients found in a typical fast food meal.

The other “puzzle piece” – habitual movement – combines aerobic (e.g. running, cycling, swimming, dancing, kickboxing) and anaerobic (e.g. weight lifting, push-ups, squats, crunches, resistance yoga) training.

Together, both disciplines promote muscle tone, cardiovascular strength, skeletal resilience, flexibility, endurance and physical energy. Your body needs these wellness properties to function optimally, experience longevity, and build defenses against illness or injury.

Becoming committed to proper fitness and nutrition can mean the difference between healthy aging and chronic disease development. However, the ultimate decision is yours: would you rather feel vibrant, active and nourished at the cellular level?

Or, are you content to keep avoiding exercise, frequenting the drive-through window and, potentially, suffering from metabolic syndrome or other weight-related complications?


Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

Behold: the Not-so-Average Avocado

I’m an avocado aficionado. And not just because of Chipotle guacamole (Although, real talk: what’s more delectable than a creamy, gloppy mound of Chipotle guac? Uhhh…what is “NOTHING for 200,” Alex!)

But — I digress — there’s more to this superfood than a slathering of lusciousness on top of your burrito bowl.

The avocado is truly a nutritional powerhouse, which may just be the best news you’ve heard all day. Why? Because you can enjoy all that rich texture and flavor without  questioning your life choices afterward.

YAAAAAAAS!!!

avocado good fat

image courtesy of Theresa Garnero — defeatdiabetes.org

This wondrous fruit runs the full spectrum of health benefits, thanks to 15 grams of omega-3 fatty acids, 6 grams of protein, 7 grams of fiber, and a veritable pantheon of essential nutrients.

For example, in just a single serving, here’s what you’re ingesting:

  • Vitamin C (17% Recommended Daily Value)
  • Vitamin B5 (14% Recommended Daily Value)
  • Vitamin B6 (13% Recommended Daily Value)
  • Vitamin E (10% Recommended Daily Value)
  • Vitamin K (26% Recommended Daily Value)
  • Potassium (14% Recommended Daily Value)
  • Folate (20% Recommended Daily Value)
  • Vitamin A (Trace Amounts)
  • Vitamin B1 (Trace Amounts)
  • Vitamin B2 (Trace Amounts)
  • Magnesium (Trace Amounts)
  • Manganese (Trace Amounts)
  • Copper (Trace Amounts)
  • Iron (Trace Amounts)
  • Zinc (Trace Amounts)

Sorry, butter. You should be so lucky to have these star ingredients on your nutrition label.

So, seeking weight management without compromising taste? Grab an avocado! Dying for a Loreal spokesmodel-worthy mane? Yup. There’s an avocado for that! Or, how about a clear complexion? Yet again…avocado for the win!

Now that’s one all-inclusive superfood, which is why I can’t resist sneaking avocados into practically everything I cook — from Asian to Mexican and even some Italian dishes. Versatility at its finest, folks!

And speaking of versatility, here are 5 reasons to make this oval-shaped stud muffin your body’s new BFF:

1. Antioxidant carotenoid properties reduce fine lines, wrinkles, UV damage and other visible signs of aging, while improving skin’s overall firmness and elasticity.

2. Monounsaturated fatty acid properties improve cardiovascular health by lowering harmful cholesterol and blood sugar levels, which cause heart disease.

3. Slow-burning energy properties promote weight loss due to a high density of healthy fats, which satisfies hunger and provides the body with expendable fuel.

4. Numerous protein and vitamin properties stimulate hair growth, while adding noticeable shine to otherwise lackluster locks when used as a deep conditioner. 

5. Anti-inflammatory properties decrease the risk of arthritis-related pain by alleviating joint irritation, while strengthening bone density with potassium. 

So, on the off-chance that sheer delight of shoveling down guacamole isn’t enough incentive to make avocados a regular fixture in your diet…

Oh, who are we kidding?! Of course, it is!

In fact, I might just bite into one right now. Skin and all.

avocados

Who’s judging? We’ve all been there.

*information compiled by authoritynutrition.com and healthiestfoods.co.uk

P.S. Got a favorite avocado recipe in your repertoire? Feel free to share in the comments below!