I am sure you can do better than this, but think about how many servings of fresh fruit and vegetables you get in a day. At least 5 servings a day is recommended to keep your skin clear and smooth, your eyes bright and sparkling and your weight down.
Another benefit? Studies show that eating more fruit and veg keeps your food bill down, not up, so no matter how expensive those apples, strawberries and bananas look, they are actually a good buy.
(graph from visualeconomics.com)
Take a look at what the average American eats. It doesn’t differ greatly from the average English diet, except we eat even more sugar.
Isn’t the amount of sodium (salt) we all eat absolutely staggering? Over 2,700 lbs of salt a year! And an average of 24 lbs of ice cream a year means 2 lbs a month, or half a pound a week, every week all year long. Wow. But that’s not all. We eat about the same amount of pizza.
The national average is 53 gallons of soda a year for every man, woman and child. But someone out there must be drinking waaaay more than a gallon of soda a week, because I’m not drinking any. Zero. Nada. Soda has no nutritional benefits. Plenty of water, on the other hand, keeps your body well hydrated with no calories or artificial chemicals.
They say ‘you are what you eat.’ Why not keep a journal of everything you eat (and drink) for a month, and see what you’re really made of?
Avoid Excess Carbohydrates
While you do need some carbs (fresh fruit, veggies, whole grains) eating too many refined carbs can make you feel bloated and lazy. Biscuits, bread, crisps—these starchy, refined foods are all too easy to reach for when you want quick energy. The great thing about Boxercise is that our pupils tell us they have more energy and don’t feel the same urge to eat junky carbs anymore.
The key to not eating such processed foods is not to buy them in the first place. Just don’t have them in the house. If you like a salty snack, why not get celery sticks and dip them in hummus? If you want a sweet snack and have fruit around the house, you’ll be reaching for mangoes or strawberries instead of biscuits.
Sugary or starchy foods give you an energy boost – followed by a slump afterward that makes eating more junk irresistible. If you’re on a diet, you’ll have ‘cheat meals’ or snacks—which then leads to more cravings. People doing the Boxercise program have told us that if they stay away from chips, crisps, and biscuits for awhile, they stop craving them and their energy levels even out. Replace those deadly refined carbs with healthier snacks and you’ll feel a lot more energetic.
Recommendations vary, but some experts suggest that your plate should be about one third covered in a good quality, low fat protein (see the post on protein here), and the rest should be covered with loads of vegetables, and a small portion of grain (rice, piece of bread, crackers, couscous, etc).
Now that you’re working out with us (you are Boxercising with us, right?) you may find that you want to eat the right things to support your stronger, leaner body. People have told us that when they Boxercise, they are less interested in junk foods. But what should you eat?
Get plenty of protein. Many nutritionists agree that when you work out, you need more protein to build muscle—and protein helps to burn fat. The International Society of Sports Nutrition says athletes need 1.0 to 1.6 grams per kilo a day.
So if you weigh 80 Kg, you might aim for at least 70 grams of protein. To give you an idea of how much food that is, just 4 ounces of chicken has 36 grams of protein. An average tin of tuna has 30 grams of protein, and a glass of milk has 8 grams. An egg has about 6 grams of high-quality protein.
What are good sources of protein? Tuna, cod, sole, and any other fish. Chicken (skinless, cooked with little or no oil). Lean beef. (If you are vegetarian, we will be discussing alternatives later.)
Think about the protein-rich meals you can enjoy! Look up the protein content in your foods and you’ll see how easy it is to make sure you’re getting the right amount of protein for your needs.
Exercise is one of the best things you can do for your skin. Some conditions, such as acne, may need further treatment, but have you tried plenty of sports and drinking loads of water?
Exercise stimulates your blood circulation, carrying away toxins and giving you fresh, glowing skin. Drinking a lot more water (8 glasses a day or more) helps to flush away toxins and impurities. NOT soda, tea, coffee, or sports drinks—just water!
Teenagers often suffer from bad skin because their bodies are going through major changes and they’re eating junk food. Regular boxercise helps stabilize the changes, makes you want healthier food, and gives you radiant, attractive skin!