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I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that should help folks lead a healthier, happier life. But, lately, I’ve been thinking – why should exercise get all the attention? Sure, No.11 on the list is “Food and Nutrition,” but given the huge role food plays in our [...]
I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that
should help folks lead a healthier, happier life. But, lately, I’ve been thinking –
why should exercise get all the attention? Sure, No.11 on the list is “Food and
Nutrition,” but given the huge role food plays in our health, doesn’t it
deserve its own list of laws?The answer to that question, my friends,
is “yes,” so here’s the latest in the 11 Laws of Nutrition, a series designed to get
you thinking about what, why and how you eat. Hopefully, it’ll inspire you to take
all the hard work and commitment you use on the exercise mat and transfer it to the
placemat. Here is law No. 9. (And, in case you missed the others, here are No. 1, No. 2, No. 3, No. 4, No.
5 , No.
6, No.
7, No.
8 and No.9)Have you ever attended a holiday meal with the forgone
conclusion that you were going to eat yourself sick? Have you ever flown to sunny St.
Somewhere with the knowledge that you’d be seeing the sites though a sugar-spiked
haze? Have you ever let your grumbling tummy allow you to succumb to the call of the candy
aisle at the gas station?If your answer to all of these questions is
“no,” you can color me impressed. You are a true nutritional badass. But if
you answered “yes” to any of these — or just shrugged and declined to comment
– I pass no judgment. Eating right in such situations is a first-class challenge. But
I’m here to tell you this: You’re tougher than you think, especially if you
walk into situations like these equipped with my next Law of Nutrition: Vision.Vision means you keep your eye on the prize, even in difficult situations, and adapt
your healthy diet on the fly instead of surrendering to junk food.Vision goes
hand in hand with Consistency and Variety. The
combination of the three works together as a triad that creates a platform for success.
Consistency means you commit to eating what you need to succeed. Variety allows you to
shift your diet when those needs change. Vision combines the two. When you’re in a
jam, it allows you to use Consistency as a beacon and Variety as a tool to adapt
quickly.Think outside the box. Ask yourself, “How do you eat healthy
foods in tricky situations?” Sometimes, the answer is obvious. At those holiday
dinners, simply eat less and choose wisely. That succotash might not be perfect, but
it’s better for you than the garlic mashed potatoes. Ask for turkey breast instead
of thigh. Walk away from the dinner roll bowl. And just because Uncle Mort goes back for
thirds doesn’t mean you have to. If you’re feeling a little peer pressure to
pork out, again, use your Vision. First, look at the possible future 20 minutes from now,
when you’re sitting on the couch, pants unbuttoned, feeling bloating and gross.
Then, look at an alternate future 20 years from now, where you’re looking and
feeling great (better than poor Uncle Mort!) because you spent a lifetime eating right
under pressure.Other situations are a little more complicated. Cross-country
driving, for example. There’s just no need to see our beautiful land while snacking
on truck stop fodder. Before you head out, have the vision to pack a cooler filled with
strawberries, blueberries, hummus, carrot sticks, veggie sandwiches on whole grain bread
and bottled water. You’ll never be that far from a grocery store, so make a point of
restocking whenever you see one, whether you’re running low or not.If
you do end up at a truck stop, experiencing hunger pangs with nothing but garbage around
you, use Vision for a little self-check. Ask yourself if you really need that hot dog. Do
you think you can
survive for another 20 minutes on a bottle of water until you get to a place that
sells decent food? It depends on how badly you want it. And when I say “it,”
I’m not talking about processed, nitrite-packed tubes of mystery meat that have been
sitting in a heater for two days. When I say “it,” I mean your desire to
achieve, to strive, to be the healthiest you that you can be.In other words,
your desire to turn your Vision into Reality.Check out Tony Horton’s new
meal delivery service, Tony Horton’s Kitchen, at tonyhortonkitchen.com, as well as his
website www.tonyhortonsworld.com.
Continue Reading
I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that should help folks lead a healthier, happier life. But, lately, I’ve been thinking – why should exercise get all the attention? Sure, No.11 on the list is “Food and Nutrition,” but given the huge role food plays in our [...]
I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that
should help folks lead a healthier, happier life. But, lately, I’ve been thinking –
why should exercise get all the attention? Sure, No.11 on the list is “Food and
Nutrition,” but given the huge role food plays in our health, doesn’t it
deserve its own list of laws?The answer to that question, my friends,
is “yes,” so here’s the latest in the 11 Laws of Nutrition, a series designed to get
you thinking about what, why and how you eat. Hopefully, it’ll inspire you to take
all the hard work and commitment you use on the exercise mat and transfer it to the
placemat. Here is law No. 7. (And, in case you missed the others, here
are No.
1, No.
2, No.
3., No. 4, No. 5 and No.
6)Life sometimes puts you in situations in which
you’re stuck eating junk. Layovers at airports, road-trip pit stops, Thanksgiving at
Aunt Meryl’s house — you know the drill. But, frankly, how often does that really
happen? Ninety percent of the time, we have control of what we eat. We stock
our own refrigerators, plan our own meals, pack our own lunchboxes and pick which
restaurants we eat at (or at least make our own choices off the menu). I’d like to
welcome you to my next law of nutrition: The Plan.Don’t let the capital
“T” and “P” intimidate you; it’s not as grandiose as it
sounds. It’s simply a matter of scheduling meals for the week, whether you’re
eating at home, eating
out or traveling. It’s about knowing in advance where you’re going, what
you’re doing and how you’re going to shop.Planning in advance creates
accountability. It also saves time. Yes, I know — sitting down for 30 minutes on Sunday
afternoon to plot out your eating for the week seems like a hassle. But once you have that
grocery list locked in, that means only one trip to the store (and maybe a second one to
the farmer’s market). It also means you can cook meals, or parts of meals, in
advance. Hard-boil six eggs. Wash and chop a huge Ziploc bag of salad. Mix a big jar of
vinaigrette. Steam a pot of brown rice. That way, it’ll all be ready when you need
it. It also means you’ll have plenty of nutritious, filling snacks on hand when you
need them.And don’t let The Plan slip when you eat out. Pick restaurants
that you know serve healthy dishes or that cater to whatever dietary doctrine you’re
into, be it vegan, paleo or flexitarian.
If you want to go somewhere new, hop on the internet and find their menu so you can make
your choices in advance. That way, you’re less likely to make a bad choice because
you’re hungry and/or many restaurants tend to push the greasy, fried stuff in their
specials.Another useful aspect of The Plan is food journaling. As important as
it is to know what you’re going to eat, it’s also important to know what you
ate. Food journaling allows you to look back at performance peaks and sags, with an eye
for what foods might have influenced those shifts. If The Plan still
seems daunting to you, you can always look to a meal service like TonyHortonKitchen.com. One of the best pieces of
advice I ever got was that if you’re not particularly good at something or
don’t have time to do it, hire someone else to do it so that you can focus on the
things you excel at. I’m a fitness guy, and I like to spend as much time as possible
helping other people join me in this passion. Sometimes, that doesn’t leave much
time to iron out the nutrition aspect of The Plan. That’s why I created Tony Horton Kitchen — a service
that delivers a week’s worth of delicious, healthy meals to your door — for people
like me. It’s a great way to get a little help with The Plan.I’ve always
said that you can focus on intensity
and variety, but
if you don’t know what you’re doing and when, you’re toast. It amazes me how so many
people wake up in the morning and have no idea what they’re going to eat, or when
they’re going to eat it. We’re pretty good at scheduling when to go to work, how to
make it to the 7:00 show on time or how not to be late for yoga class. But we find
ourselves scrambling to grab a quick bite on the way home from the studio. The “fit it in
whenever” approach might work for a little while, but if you want your workout to succeed
in the long term, you need to have the right fuel — and that won’t happen if you
don’t plan ahead.Check out Tony Horton’s new meal delivery service, Tony
Horton’s Kitchen, at tonyhortonkitchen.com, as well as his
website www.tonyhortonsworld.com.
Continue Reading
I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that should help folks lead a healthier, happier life. But, lately, I’ve been thinking – why should exercise get all the attention? Sure, No.11 on the list is “Food and Nutrition,” but given the huge role food plays in our [...]
I recently put together the 11 Laws of Fitness, a few pearls of lifestyle wisdom that
should help folks lead a healthier, happier life. But, lately, I’ve been thinking –
why should exercise get all the attention? Sure, No.11 on the list is “Food and
Nutrition,” but given the huge role food plays in our health, doesn’t it
deserve its own list of laws?The answer to that question, my friends,
is “yes,” so here’s the latest in the 11 Laws of Nutrition, a series designed to get
you thinking about what, why and how you eat. Hopefully, it’ll inspire you to take
all the hard work and commitment you use on the exercise mat and transfer it to the
placemat. Here is law No. 7. (And, in case you missed the others, here are No. 1, No. 2, No. 3., No. 4, No. 5 , No. 6, and
No. 7)I like to call myself a flexitarian. In other words, I eat whatever I need to stay
healthy. It’s a diet that shifts and adapts to allow me to perform at my peak as an
athlete. Of course, it took me a while to figure this out. For years, I ate a purely vegan
diet. Then my body started telling me that it needed more protein. I fought the need
briefly but eventually went with the flow, introducing the occasional high-quality animal
product — free-range chicken, wild-caught Alaskan salmon, things like that. My body loved
the shift — and my performance skyrocketed.That said, it was a tough call to
make, and some people weren’t thrilled. Many of my vegan fans felt I no longer had
their back. In truth, nothing could be further from the truth. I’m a huge proponent
of the vegan lifestyle, which is why my meal service, Tony Horton Kitchen, offers a
vegan plan — and a darned delicious one at that.But here’s a little
secret. I also stand behind my ovo-lacto vegetarian fans. And my Paleo fans. And
my locavore fans. And my Mediterranean diet fans. Basically, if you’re eating a
healthy diet and it’s giving you the results you want, I salute you. I’m the
Grand Marshal in your nutritional parade. I can’t wait to pin a big, fat, golden
dinner-plate medal on your chest. I proudly proclaim that you’ve found the Best Diet
on Earth — for you.Here’s the trick. The “flex” in
flexitarian stands for more than just being adaptable with your own food system.
It’s also about being flexible with other people and giving them a break when they
find their Best Diet on Earth.In other words, your way may be the right way
for you, but that doesn’t mean that it’s the right way for the person next to
you. If you’re a Paleo, leave the macrobiotics alone. If you’re a macrobiotic, leave the
Paleos alone. If you’re jacked up about Shakeology and vegan eating but your husband and
kids like to dig into the occasional red meat, let them eat their steak. Don’t
harangue them. Yes, they understand that you’re just trying to help, but according
to the Law of Flexibility,
the worst kind of advice to give is the kind that wasn’t asked for in the first
place.Your greatest intentions, if not well received, will ultimately turn to
resentment. If you find that happening, if you’re resentful of the way others eat or
they resent you, it’s time to give this law some serious thought.I know
this notion can be tricky, especially for the vegans and vegetarians
who weave ethics and morality into their eating choices. But, to paraphrase an old adage,
you can lead a horse to tofu, but if the horse doesn’t eat, you don’t shove
its face in the wok.This holds especially true with vegan eating, which
requires people to give up meat, something most Americans view as a constitutional right
(for the record, the same goes with Paleos and ditching grains). Try badgering most people
into not eating a hamburger, and odds are they’ll end up ordering two
hamburgers next time ‘round just to prove a point. All you’ve accomplished is
perpetuating the resentment I was talking about earlier.With this in mind,
your best bet is to lead by example. Do your thing, do your best at it and forget what
everybody else needs unless they come to you for advice. Then you can give them an earful.
It’ll happen. When you eat right and exercise, you can’t help but feel and
look good. And when you feel and look good, you can’t help but exude confidence. And
when you exude confidence, people will ask you for advice. That’s when you lay down
your experience and knowledge to their open minds and hearts.And that’s
when you can make the biggest difference.Check out Tony Horton’s new meal
delivery service, Tony Horton’s Kitchen, at tonyhortonkitchen.com, as well as his
website www.tonyhortonsworld.com.
Continue Reading
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