Have you ever thought about getting in shape, becoming more athletic, or simply wanted to eat healthier, but you have no idea where to start?  I’m here to help. For every issue of The Sputnik here on out, I’ll be writing a short column that will provide you with health & fitness advice that isn’t tampered by the newest ‘diet fads’ and the like; nor will I go off on a tandem and give you long scientific explanations. Just simple advice in 350 words or less.

Abs are made in the kitchen, records are made in the gym

Before you begin your fitness journey, know this; no matter what, diet is key. To put it into a simple ratio, it would be 75 per cent  diet, 25 per cent exercise.  If you don’t change your diet, you’ll never see the results you want. Here are three things for you to work on before the next column.

Get rid of your junk food

‘Junk food’ consists of anything that is not produced naturally, such as chips, sugary foods, and foods containing the ingredient ‘enriched wheat …’.  Such foods will cause an insulin spike in the body, or a sugar spike, which causes the fat cells in our bodies to expand. Natural sugars that are found in fruit or milk are acceptable.

Add more fruit and vegetables to your diet

Try to get the daily-recommended allowance as outlined in Canada’s Food Guide. Fruit and vegetables contain tons of vitamins and minerals that help to energize the body and help power our immune systems.

Eat smaller meals, more frequently throughout the day

By eating smaller meals more frequently, it helps to boost the body’s metabolism by telling the body to keep digesting. Another plus side to eating more frequently is that it can keep hunger away, and prevent cravings for junk foods. Try to eat four to six meals a day, with three of them containing a good helping of protein.

By making small changes to your diet over time, it can help you to transition into building a new healthier and stronger you. See you next time!