FORZA, Continued from page 26
ply of fuel, similar to fueling a fire for an extended time. 9. Eat smaller portions
tions.
A key to eating healthier is to eat smaller portions. Plain and simple, eat smaller por- 10. Eat the right portions
A key to eating healthier is to eat the right portions in the 4 food groups listed below. Portion size percent is different that Calorie percent. My suggested meal portion sizes and some food selections are:
• 50 percent of your meal – Largest portion should be “Cruciferous Vegetables.“ Foods like broccoli, cabbage, brussel sprouts, cauliflower, Kale, Bok choy, rutabaga, collard greens & radish.
• 20 percent of your meal – Next largest portion “Quality Carb Rich Foods.” I suggest complex carb foods (including gluten free grains) that have a moderate GI (Glycemic Index) between 45 and 60, i.e., most pastas (cooked al dente – Pasta that is cooked al dente has a lower GI than pasta that is cooked soft), bulgur, baked beans, yams, green peas, sweet potatoes, blueberries (and most fruits) and rice. • 20 percent of your meal – Next largest portion “Quality Protein Rich Foods.” I rec- ommend more than half from beans, nuts, seeds, tofu, wild salmon and other non-ani- mal sources, but if you’re a meat eater then choices i.e., grass fed organic beef and truly free range, bug and grass eating, organic chickens. • 10 percent of your meal – Smallest portion “Healthy Fat Rich Foods“. Your body needs saturated and unsaturated fats. Saturated fats from grass-fed animals are good for you; those from industrially raised animals, less so. Don’t eat too much saturated fat. Avoid trans fats (hydrogenated oil) in processed foods. Top food choices for a healthy fats diet include walnuts, flaxseed, salmon, shrimp, tuna, grass-fed meat, eggs from natural diet chickens and raw dairy products, olive and peanut oils, and dark green vegetables. • No pasteurized dairy, only raw dairy to supplement your daily healthy fat rich foods
intake. 11. Remember You’re Only Human, Allow Yourself a Treat Once in Awhile One of the easiest ways to eat healthier is to allow yourself some of your favorite
treats every once in a while. You’ll often hear about diet plans that include one day where dieters are allowed to break their diet rules and eat whatever they want. This method prevents people from failing their diets completely by giving them something to work for and also allowing them to indulge… just a little. Go to
http://www.forzabykemp.com/category/education/ to for more nutrition informa-
tion.
Preparing the mind and body to perform on demand and under the pressure and stress of competition – or whatever the task is the key to breakthroughs. It all starts with Great Nutrition. The mind and body can have breakthrough performances from feeding it the right nutrition at the right times. NUTRITION, is the 100% guaranteed, game changer.
Great nutrition must be an “all the time” thing. Not just a “sometimes thing”. Get your mind and body ready now with FORZA Nutritional Products equipping wrestlers (or any athlete or fitness aspiring individual) with the same nutritional products that our U.S. Olympic Wrestling Teams use.
Rosati named CPOW Chief of Operations
The Committee for the Preservation of Olympic Wrestling (CPOW) has named Mike Rosati as its Chief of Operations.
Rosati first joined the 2020 Vision: Keep the Dream Alive campaign in March, initially as a liaison between USA Wrestling and CPOW. As the cam- paign evolved, Mike took on many responsibilities beyond the scope of his initial position.
“Designating Mike as the Chief of Operations is not so much about addi- tional responsibilities to come, but to
36 USA Wrestler36 USA Wrestler
better reflect the job that he has already been doing,” said USA Wrestling Executive Director Rich Bender. “Mike has been instrumental to the campaign thus far and I’m confident that he will greatly contribute to the efforts through September.”
Rosati, a former wrestler from Rider and a 12-year veteran of the U.S. Coast Guard, has taken a leave-of-absence to assist USA Wrestling and the CPOW. He graduated from Rider, earning a B.A. in English and a Masters of Business Administration.
Hit the mat wat with confidence
when you outfit your team in
Cliff Keen gear!
www.cliffkeen.com 800-992-0799
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