Nutrition tips by Chaline hyldgaard
Lodge Nutrition aka food advise(s)
What do you eat and is it good for you ? Does it help you skate better if you eat more ? does food makes you more fresh ? get you more hyped ? get you motivated ? do you last longer with eating more or less ? Well.. Let’s find out.
We have asked professional Chaline Hyldgaard, a nutrition specialist from the Rehab, if she could help us with answers & give us good tips to stay on top of our game or improve it.
Chaline will do a few post’s here at the lodge over the next months. This is early basics we start with…
Please welcome Chaline. Proud to have you in the lodge
How to get started on changing your diet into being a good and healthy everyday routine.
Making big changes in your routines can be almost impossible to overcome, but it doesn´t have to be all or nothing. Changing your habits is a process and it takes time.
First and foremost, it is about changing your mind set, and that takes time – no rush.
We read and hear so many things about nutrition these days, and it can be hard, if not impossible, to know what is right for you.
Every one of us has different backgrounds and different conditions in our lives that decide what is healthy for us.
What is good for me is not necessarily good for you – BUT there are still some basics that are worth looking at.
Health is not just about eating vegies, but also includes how you sleep, your mental health and very important – how you feel on an everyday basis.
Your everyday choices will affect your sleep, your mood, your energy level and your ability to recover from illness or injuries.
If you are very physically active, it is important that your battery is fully charged, or else your body will start compensating and you get easier injuries.
As I wrote, we are all is different, but if you get these basics right, you have taken a big step in the right direction.
Here you go, at few good basic advises.
Stabilise your blood sugar:
- Minimize processed food like sugar, white bread, white rice, fast food, light products and so forth.
- Get your plate right. To stabilize your blood sugar, you need good fat, proteins and fibre in the right amounts. It could look like this:
50% vegetables – rich in fibre, colourful and varied
25% carbs – from wholegrain like brown rice
25% protein and cold pressed oil – like light meat, fish, eggs, beans, lentils, quinoa, nuts and seeds (witch also contains good oils and are full of minerals).
And cold pressed oil like sesame, avocado, coconut, flaxseed and organic butter. Make sure you don´t heat oil that can´t take it. Stick to heating coconut oil, organic butter and olive oil. Use all the other kinds over salad or in smoothies.
Take basic supplements like
- Vitamin D3 (especially if you live in the north/scandinavia fx ) to compensate for the missing sun during winter, to keep your immune system intact and prevent inflammation, muscle pain and more.
- A wide basic supplement with a good variety of different vitamins and mineral
- Omaga3 to prevent inflammation
- Magnesium to help you recover from hard physical activity and to help balance your energy by giving you more energy during the day and a better benefit from your sleep
- Prioritize getting 8 hours of sleep, enjoy what you do and have fun
Text: Chaline Hyldgaard
Thanks Chaline. We will be looking forward to your next post and lets see if you can get us & our readers HYPED !