Ten Things I Do To Stay Healthy and Fit
10/27/2011 2:38 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.
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.
*Comments must include a first and last name as well as a valid email address or they will not be approved.
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.
Copyright ©2011
12 comment(s) so far...
Re: Ten Things I Do To Stay Healthy and Fit
neat & simple... I love it!
especially number 8 - I just put that on my desktop in order to see it everytime I turn on my computer
By Monica Ruseva on
10/27/2011 4:04 PM
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Re: Ten Things I Do To Stay Healthy and Fit
Awesome!
I'm not even gluten intolerant, I have thrived on a high gluten diet for most of my life, but since dropping the gluten and fructose staying lean has been a breeze! It seems to be the natural way my body wants to be without that trash in my diet.
Great tips, great body, keep it up!
By Joshua Naterman on
10/27/2011 5:24 PM
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Re: Ten Things I Do To Stay Healthy and Fit
What a great phisique i have to show my female clients what strength training can do along with sensible nutrition.
By Craig Kilham on
10/27/2011 11:01 PM
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Re: Ten Things I Do To Stay Healthy and Fit
Very cool!
By Michael Neumann on
10/28/2011 12:27 AM
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Re: Ten Things I Do To Stay Healthy and Fit
Thank you for the excellent advice!
By Mike Runco on
10/28/2011 3:32 AM
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Re: Ten Things I Do To Stay Healthy and Fit
"Carbs only once a week"? How can that be possible? Can you even function correctly without some carb to give your body some energy? Protein isn't even absorbed right if you don't eat your fair share of good carbs...
By roinnw on
10/28/2011 4:47 PM
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Re: Ten Things I Do To Stay Healthy and Fit
Nice article. We all need rules to live by, a system - a life philosophy. There are natural laws (like how much sleep you need) that have to be followed if you want to be fit and healthy. It's what a lot of our "I-want-to-lose-20lb- clients-struggle with - that is learning, then applying the knpwledge through routines and rituals day in day out.
On Fruit:
I'm a PT and been a "zoner/bloodtype" (the zone and blood type diet) from the late 90's. I think the fruit debate is not closed. I have eaten 6-8 pieces of fruit and 1 serve of veges per day for about 10 years (not much else in the way of carbs apart from a little chocolate, wine and small amount of starch at dinner (in place of the fruit). My body fat is about 7-8% measured by Dan Thornton - a Bio Sig practioner. The leanest part of me is my abs - on 6-8 pieces of fruit a day which goes against the "get fat from eating fruit school of thought". I'm no ecto-morph, I do two 30-40 mins weight sessions and a hard 6-8k run once every 5 days or so (for past 20 years). Apart from that - I walk each day with clients and play a little golf.
Having said that, I'm going a bit more paleo and cutting down to around t 3-4 pieces of fruit as I don't think I modern ancestors where eating loads of fruit (although I don't think our evolution over the past 10 000 years should be ignored either (for example the blood types evolved in this epoch and they favor different foods over others).
I Went paleo for 6 weeks and it was good and like Charles said, you don't get those carb cravings (unless you don't get enough sleep). And my body fat came down fractionally (less than .5%) But... the following day after a workout I would struggle a little when recovering on little carbs (I kept fat high so the actual calorie intake which I do not usually count came out being identical even though the diet went from 40carbs%, 30%P, 30%F to 55%F, 33P, 12C). I'm now heading for somewhere in between to the two diets.
Cheers,
Anthony P
By Anthony on
10/28/2011 10:43 PM
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Re: Ten Things I Do To Stay Healthy and Fit
Amazing would love to know how you change from hating the dead lift to loving it I am currently in the hate camp but need to learn how to love them!
By Nik Foster on
10/29/2011 2:39 AM
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Re: Ten Things I Do To Stay Healthy and Fit
WOW... some really powerful insight in this short blog post... I think the gluten issue is overlooked by a lot of people because they haven't studied enough to understand its complications for certain people.
By James Rizzuti on
10/29/2011 6:21 AM
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Re: Ten Things I Do To Stay Healthy and Fit
As a Biosigniture Practitioner & personal trainer I eat well & train 5 x a week, unfortunately most friends & family do not share the same interests or lifestyle at all..... So reading this was comforting to know that I am not alone.... and to be inspired to be even healthier.
By Natalie portelli on
11/26/2011 12:19 PM
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Re: Ten Things I Do To Stay Healthy and Fit
Wow, what a great blog to stumble upon...Thank you Mary-Pier! I started a rotation diet last Feb and eliminated allergy foods. Apart from "feeling" fantastic, since then have naturally developed the same way of eating as you, reducing my cravings for sugar, kicking gluten out the door and becoming very lean was also a very positive side effect. Sauces and dressings are quite overwhelming for me now. A broad variety of meat, nuts, fibrous carbs and have one cheat day per week (which is becoming harder to do, but must be incorporated) During training I will sip on aminos and due to my past fruit addiction, use vitargo or glycogen with my post workout protein shake (which I also rotate, between wpi, casein, rice protein). Can't imagine eating any other way now, and I'm also pleased that my 10yo daughter can't stand the thought of weetbix or toast for breakfast and would much rather some steak and cashews!
By Beanne Tong on
12/11/2011 7:35 AM
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Re: Ten Things I Do To Stay Healthy and Fit
Thanks everybody!!
Eating Gluten Free, really make a difference... i'm glad to know that some of you guys are already into it and that you feel the difference! :)
For Roinnw : Yes i can have carbs only once a week!
The body don't need carbs so much....
Except if you have a different body type, (fast respond and low subscapularis measurement) and that you train a lot! Then, you might need a little more carbs (maybe once a day or once every 3 or 5 days) to keep a good energy level.
Anthony : you are right about the fruits.... it might be different for every person... That's why Biosignature is so important! That way, you can know if Fructose is an issue for you or not! ;)
Nik : I now looooove the Deadlift because it gives me a nice butt!! :P and of course, because i become good at it...
Everytime i perform it, i think about all the positives effects that the movement gives to my posterior chain, legs, back AND ABS!!!!!
I hope you will have a different approach next time you will do it! ;)
Beanne : I think you won a lot with starting this new 'nutrition lifestyle'... Especially if your daughter has also been introduce to the meat and nuts breakfast. That not only help you, it will also make a BIG difference on your daughter's life!!!! :D
Hope you guys had great holidays!
I wish you all the very very best for 2012!
Healthy. Lean. Strong.
Mary.
By Mary-Pier Gaudet on
1/11/2012 3:33 PM
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