2021 NUTRITION AND YOUR HEALTH

Nutrition: If you don't know what food does TO your body and FOR your body, you will most likely spend a large amount of time and money in a doctor's office. If you do study nutrition and practice good eating habits, you will get more out of yourself and more out of life.

Achieving your fitness potential starts with a mindset of proper nutrition, then an understanding and execution of the correct movements, and ends with recovery and rest. This process will increase your personal value and power. Start by eating a nutritious breakfast every day.
If you want to be a champion, learn from a champion. Click on the following links and read how to eat, and how to create a system for high performance.

​Dopamine
  • Dairy foods such as milk, cheese and yogurt.
  • Unprocessed meats such as beef, chicken and turkey.
  • Omega-3 rich fish such as salmon and mackerel.
  • Eggs.
  • Fruit and vegetables, in particular bananas.
  • Nuts such as almonds and walnuts.
  • Dark chocolate. 85%

Oxytocin: To lower your stress
Vitamin D, Vitamin C, magnesium and dietary fats: fatty fish, mushrooms, peppers, tomatoes, spinach, avocados and many more!

Serotonin: The function of this chemical is to help brain cells and nervous system communicate.
Some foods, such as cheese, eggs, salmon, and nuts, can help elevate levels of serotonin. Serotonin is a neurotransmitter that regulates sleep and impulse control. Elevated levels of serotonin can mean an elevated mood.

Testosterone: Improves muscle mass
  • Tuna.
  • Low-fat milk.
  • Egg yolks.
  • Fortified cereals.vitamin D
  • Oysters.
  • Shellfish.
  • Beef.
  • Beans.
Factors affecting self-efficacy. Bandura identifies four factors affecting self-efficacy.
  1. Experience, or "enactive attainment" – The experience of mastery is the most important factor determining a person's self-efficacy. Success raises self-efficacy, while failure lowers it. According to psychologist Erik Erikson: "Children cannot be fooled by empty praise and condescending encouragement. They may have to accept artificial bolstering of their self-esteem in lieu of something better, but what I call their accruing ego identity gains real strength only from wholehearted and consistent recognition of real accomplishment, that is, achievement that has meaning in their culture."
  2. Modeling, or "vicarious experience" – Modeling is experienced as, "If they can do it, I can do it as well". When we see someone succeeding, our own self-efficacy increases; where we see people failing, our self-efficacy decreases. This process is most effectual when we see ourselves as similar to the model. Although not as influential as direct experience, modeling is particularly useful for people who are particularly unsure of themselves.
  3. Social persuasion – Social persuasion generally manifests as direct encouragement or discouragement from another person. Discouragement is generally more effective at decreasing a person's self-efficacy than encouragement is at increasing it.
  4. Physiological factors – In stressful situations, people commonly exhibit signs of distress: shakes, aches and pains, fatigue, fear, nausea, etc. Perceptions of these responses in oneself can markedly alter self-efficacy. Getting 'butterflies in the stomach' before public speaking will be interpreted by someone with low self-efficacy as a sign of inability, thus decreasing self-efficacy further, where high self-efficacy would lead to interpreting such physiological signs as normal and unrelated to ability. It is one's belief in the implications of physiological response that alters self-efficacy, rather than the physiological response itself.

NUTRITION: The Fuel of Movement and Recovery

This list of foods comes from Mark Verstegen's Book "Every Day is Game Day". Viele Dank sehr geehrte Herr!


Almonds                       Coconut                             Kale                           Rosemary
Artichokes                   Collard greens                   Kefir                           Salmon
Avacados                     Dark Chocolate (<50%)     Kiwi                            Sardines
Beans                           Edamame                            Lentils                       Spinach
Beets                            Eggs (white)                       Olive oil                     Steel-cut oats
Berries                         Farro                                   Oregano                     Sunflower seeds
Broccoli                        Flaxseeds                           Oysters                    Sweet potatoes/yams
Brussels sprouts         Garlic                                  Parsley                   
Buffalo (bison)             Ginger                                 Pecans                      Swiss chard
Cherries                       Grass-fed beef                    Pistachios                 Thyme
Chia seeds                   Greek yogurt                       Pomegranates          Tumeric
Cinnamon                    Green tea                              Pumpkin                   Walnuts
Citrus fruits                  Hemp seeds                         Quinoa

MOVEMENT:  Athletes are in the Movement Business!

RECOVERY: The Rest and Regeneration Phase