OTL 101 Drink Water. Drink at least half of your body weight in ounces of water per day. Water helps with digestion and metabolism and keeps your cells healthy. Healthy sources include: Spring Water, Artesian Water, Mineral Water, and Ionized Water. Eat Breakfast. Not only does breakfast give you energy to start the day, but is also linked to many health benefits, including weight control and improved performance. Eat with Color. Colorful fruits and vegetables contain antioxidants that are helpful in preventing cancer or age-related diseases. Every color offers something different for the body. Less is Best. Less is best when choosing snacks or packaged foods. Avoid food products that have a long ingredient list or list unfamiliar ingredients or ingredients you can't pronounce. Choose organic or “natural” products that are minimally processed and contain: No high fructose corn syrup, refined sugars, or artificial sweeteners No hydrogenated oils (trans fats) No refined flours or milledgrains No artificial food colorings, flavorings or preservatives No Genetically Modified Organisms (GMO’s) Common GMO foods include corn, soy, canola, & sugar- choose organic if using these foods. Foods that contain only 1 ingredient will offer the most benefits. Examples: Apple, broccoli, oats, quinoa. Stick to the Source! (Where something begins) The 3- Hour Rule. Eat small-balanced meals or snacks that provide a mix of carbohydrates, proteins, and fats every 3-4 hours. This will keep your energy steady throughout the day and will prevent you from overeating. Healthy Fats are Your Friend! Just as you need a variety of fruits and vegetables in your diet, the same is true of healthy fats. Consume a variety of healthy fats such as extra virgin olive oil, extra virgin coconut oil, nuts, fish, and flaxseeds. Olive oil is a heart-healthy monounsaturated fat and is great for cooking. Coconut oil improves nutrient absorption, is anti-fungal, and helps improve skin, hair, nails, acid refluxand IBS. Nuts contain vitamin E and antioxidants. Flaxseeds and fish contain omega- 3 fats, which help to reduce total cholesterol and triglycerides, improve brain health and help to maintain healthy blood pressure and blood sugar. Omega- 3s also make up each and every cell in the body and can help improve metabolism and overall health. Quality over Quantity. Not all calories are created equal. Focus on the quality of the foods you are eating. You are less likely to over eat nutritious foods because they contain more nutrients, fiber, and are therefore more satisfying to the body. Exercise. Choose ways to exercise that are fun and enjoyable to you. Aim for 4-5 days per week and include a mix of cardio and strength training exercises. Cardio strengthens the heart, reduces stress, improves sleep, and increases energy. Strength training helps to build muscle and the more muscle you have, the more calories you burn. Sleep: Aim for 7-8 hours of sleep per night. Sleep gives you calorie-freeenergy and can improve hormonal balance and increase feelings of satiety. Invest the majority of your food budget in nutritious choices. It is not too expensive to eat healthy; it is too expensive to get sick! REST EAT MOVE REST EAT MOVE These are the 3 pillars to the On Target Living lifestyle. We find that these are all equally important for achieving optimal health and performance. You can't out exercise a bad diet and you can't nourish the mind without sleep. Think about what areas in your life may need improvement and use our REST EAT MOVE pages to help guide you on your journey to health. One of the most powerful ways to enhance your performance in almost anything you do in life is to get a good night’s sleep. A good night sleep can enhance your sex hormones, fat burning hormones and can even help with weight loss. Did you know that some on going studies are actually considering whether adequate sleep should be a standard part of weight loss programs? Lack of sleep is thefastest way to age the human body. REST is the most under-rated but important step for increasing health, energy, and performance. In this order, REST EAT MOVE is the perfect package! Paleo, grain-free, gluten-free, low-carb, low-fat, low-calorie, increase exercise=increase calories? Want to know what diet or new trend is right for you? Time to change the way you think and understand that diets are out and On Target Living is in! What happens when we diet? · Paleo/Grain-Free Diet à deficient in energizing B vitamins, poor digestion · Gluten-free à increase in processed corn, soy, rice, potato, GMOs · Low-carb à poor energy, mood, and brain function · Low-fat à deficient in omega 3 fats needed for hormonal balance, metabolism, brain health, and inflammation · Low calorieà deficient in healthy fats, poor sleep, hormonal imbalances, not sustainable · Increase exercise à No matter how hard you try you literally can’t out run a poor diet! Let’s never diet
