If you want to combine nutrition with exercise to lose weight, gain muscle, get toned, or just have more energy, these are some easy rules of thumb.

The way I see it, getting away from the pre-packaged and pill form fitness nutrition products and going toward the whole foods, local, and organic is how to make fitness nutrition green.

Dr. Tolle Murphy, owner of The Spaht Homeopathic Medical Spa in Wallingford, has great information on basic principles to follow in order to have lots of energy and achieve optimal health. She has worked with several of my clients, who have all increased their energy levels and improved their fitness, without getting sick or run down.

Using my own knowledge and advice from Dr. Murphy, I came up with some basic tips:

• Multiple small meals, combining lean proteins, complex carbohydrates and good fats, throughout the day help keep your blood sugar levels at an even keel. (For me, going from three meals a day to five or six made all the difference in the world.  I don’t feel lightheaded anymore!) Dr. Murphy advocates eating foods that are nutrient-dense as opposed to calorie-dense, and that are rich in fiber.
  
• Eat foods that most closely resemble their origins (whole foods that are locally grown and organic).

• Eat adequate amounts of protein and beneficial fats.

• If you think you require supplementation to meet all your nutritional needs, check with a nutritionist, dietician, or doctor.

Looking for natural supplements? Dr. Murphy says coconut oil is a hidden gem. It tolerates cooking temperatures without peroxidizing (free radicals=bad), contains medium chain triglycerides, which are great for your immune system, and stimulates your body to burn fat.

Fish oil contains EPA, an anti-inflammatory. This will help reduce aches and pains naturally, and may reduce your risk of heart disease and help stimulate your body to burn fat. Look for a brand of fish oil that has been third-party certified as mercury-free.
Lean protein is great, but excessive protein taxes your kidneys and increases your risk of chronic disease. The formula: 1gram for every 3.6 pounds of body weight for women, or every 2.75 pounds of body weight for men (add 10% if you’re moderately active, and 20% if you’re training for the Olympics). It’s very easy to get enough protein each day even if you’re vegetarian or vegan.

Dr. Murphy’s Spring Detox would be an excellent kickstart if you’re looking for expert guidance, and a great nutritionist in Fremont is Mary Purdy.

However, every body is different, and it’s always a good idea to get your blood levels checked and find out if you have allergies to anything before deciding to make major diet changes.

Adam Boesel, a certified strength and conditioning specialist, recently moved from Seattle to Portland, Oregon with plans to open Total Body Turnaround, the country’s first green microgym. A mix of solar power and pedal power will provide electricity for the facility, which will add power back into the grid. His columns about green fitness will appear on our website twice monthly, and we will let you know about them in your regular weekly emails. So stay tuned!