Advice on Eating

I have the great pleasure of training a lot of top female athletes and a lot of professional dance teams the past years.  A question I often get from the girls is about what should I eat Coach B?  This is a pretty big topic to discuss and I didn't go to school for this but did take some classes in the subject and wanted to give you all some basic advice on eating pre and post and meals.  Not everything works for everyone because everyone is made different.  Just because a book says its healthy it all depends on what else your eating that day and when you eating it.  Don't make things 2 difficult!!!!!!!!!!!

1.  Get in a habit or routine of what you eat during the week.  Try the 80% percent rule of habit and treat yourself the other 20%.  When I say treat this means slightly off your normal eating diet.  A diet is your way of eating not a low carb no this or that diet.
2.  If you can't stay with the eating habits you currently have then find something that works for you in life not for two weeks of starving yourself.  Start a new habit and make baby steps on change.
3.  Rotate the same 10-12 meals that are simple and work throughout the week.  If you can get a cook that is even better but I can't afford one yet so I stick with the simple 10-12 meal rotation during the week.
4.  When you go out to eat add and delete what you want don't get butter on your vegetables ask for them plain and add your own to the meal.  Get butter on the side and make the meal what you want not what the place is offering if the meal doesn't fit your needs.  If you don't know how they cook it ask and be specific but not annoying its fine your paying the bill after all.
5.  Bring snacks where ever you go.  Muscle Milk light, cheerios/soy nuts mix, or luna bars are all suggestions.  Low fat chocolate milk is a great cheap post workout drink or snack.
6.  One of my favorite snacks or desserts is low fat vanilla yogurt with Cake Batter Muscle Milk mixed into my yogurt you can't get much better then that.
7.  Eat 30 minutes after you done working out with a small meal to fuel those muscles you just worked out.
8.  Post some ideas on facebook to me or the girls I would be happy to learn and see what you think are good snacks during the day and why?