1 Eat 4-6 smaller meals everyday!(breakfast, mid-morning snack, lunch, afternoon snack, dinner, late night snack.) #2 Eat at least 10 calories of food for every pound of bodyweight, minimum. If you weigh under 120 lbs., then 1,200 calories is the absolute minimum. (Example: 170 lb. male should eat at least 1,700 calories daily.) #3 Balance is key! Eat protein at every meal or snack. Combine it with complex carbohydrates, fruits and vegetables. (40-50 % carbohydrates, 30-40% protein, 20-30% fat) #4 Drink lot?s of water! You should consume at least 0.5 ounces of water for every pound of bodyweight. (Example: 200 lb. male should drink 100 ounces a day minimum.) #5 Plan ahead. Preparing your meals and your shopping list for your meals will determine your success. If you?re not planning ahead, you?ll be more likely to fall into consumer traps and fast food. #6 Consider food to be a fuel, not always a pleasure. If you want your body to run smoothly, similar to a car, you need to energize it with high performance fuel. Try placing garbage in your gas tank and see how well it runs. It?s okay to reward yourself every now and then, just not at every meal or even everyday. #7 The less processed the better! Eating foods that are in their most natural state will ensure that you are getting the most out of that food in terms of nutrients. If it comes in box and can be ?nuked? in 2 minutes, this probably is considered ?processed.? Your body metabolizes ?real? food much more efficiently than the ?processed? stuff. #8 Control PORTION SIZES! Our portion sizes are out of control, make a conscious effort to understand the quantity of food that you take in. It doesn?t hurt to read the ?serving amount? on the label to fully realize how many calories you?re really ingesting. #9 Easy on the sugar! As a general rule, if ?high fructose corn syrup? is either the second or third item listed in the ingredient section of the label, then it probably has too much sugar for your own good. Replace table sugar with Splenda or Sweet-n-Low. #10 The best news of all… reward yourself with one ?free day? each week. (Don?t be a pig, you?ll make yourself sick)
PROTEINWhat is it â?? Where do we get it â?? Why do we need it-How much should we consume?
Protein makes up the structure of every cell in the body. Protein is specifically involved in the growth, repair and maintenance of cells. Protein keeps muscles healthy and firm and is made up of individual organic compounds called Amino Acids.
Eating protein regularly will help increase lean tissue and burn fat.
SAMPLE SOURCES OF PROTEIN:EGGS
TURKEY
CHICKEN
FRESH FISH
TUNA
RED MEATS
OTHER ANIMAL SOURCES AND POWDERSOn an active workout program you need about 0.8 to 1 gram and as high as 1.5 grams of protein per pound of lean body mass depending on your fitness goal.
CARBOHYDRATES
(CARBS)
Carbs provide the body with fuel. They are the main source of energy for growth and for training as well as for everyday activities.
Contrary to popular belief â?? Carbs Are Not Your Enemy!
There are two general types of carbohydrates:
• Simple carbohydrates are sugarsâ??glucose and fructose from fruits (such as apricots, bananas, dates, papaya, mangos, pineapples, raisins, watermelon) and some vegetables, fruit juice, lactose from milk, sucrose from cane or beet sugar, and others. Table sugar is pure sucrose. Much of the simple carbs we eat are sugars added to processed foods such as sodas, cookies, white breads and pastas, bagels, cereals such as corn flakes, puffed rice,raisin bran, Special K and snack foods, etc. These added sugars are the main reason why sugar now accounts for 16% of all calories consumed by Americans; 20 years ago, it supplied 11%. Soda alone supplies about one-third of this added sugar.
• Complex carbohydrates, which are chains of simple sugars, consist primarily of starches as well as the fiber that occurs in all plant foods. Starch is the storage form of carbohydrates in plants. Foods rich in complex carbs include grains and grain products (such as bread and pasta), rice, grits, potatoes, yams, oatmeal, brown rice, beans, corn, and some other vegetables. Fiber is a form of complex carbohydrates, plays an important role in nutrition and is very beneficial to many aspects of health, including weight management, proper digestion, and fighting the risk of some diseases.
BASIC GUIDELINESâ?? Your higher calories carbs should be consumed earlier in the day (before dinner). Lower calorie, fibrous carbs (ex: asparagus, cabbage,broccoli, cauliflower, celery, spinach, green beans, zucchini and other salad vegetables) are lower calorie carbs and can be consumed throughout the day and evening.
FAT
Believe it or not, we need fats in our diet. They just need to be limited to the mainly unsaturated kind. Fat is the most concentrated source of energy in the diet, and furnishes 9 calories per gram. The components of fat are fatty acids â?? saturated or unsaturated. Saturated fatty acids are generally solid at room temperature and are derived primarily from animal sources. Unsaturated fatty acids are usually liquid and come from nuts,vegetables, or seed sources.
Limit your intake of fat by having a semi-vegetarian diet. Choose lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butterâ??or foods made with theseâ??as well as on mayonnaise, salad dressings, and fried foods.
BASIC GUIDELINESâ?? 15 â?? 20% of your calories should come from fat depending on your specific plan and goals.
Decent Sources: olive oil, peanut butter, nuts,egg yolks, etc.
WATER
Adequate hydration is essential. Drinking upwards of a gallon of water a day is recommended for the person on an active workout program.
BOTTOM LINE â?? EAT 5 â?? 6 TIMES PER DAY â?? EVERY 3 HOURS â?? TO KEEP BLOOD SUGAR LEVELS STABLE AND TO HELP OPTIMIZE METABOLISM
***Nutrition and Weight Loss***
How to start losing weight today:
Make a Shopping List:
Make your shopping list ahead as you go along to cut down on impulse buying. Do not shop on an empty stomach. Shop around the perimeter of the grocery store where there are vegetables,fresh fruits, meat, dairy and grains. Stick with low fat or fat free choices when buying dairy and meat.
Prepare Your Own Food:
The absolute best way to keep a close eye on your diet is to cook your own food. Fast food restaurants and eateries tend to overdo it on the fatty unhealthy oils, butters, sauces, creams, and sodium. Try using different herbs and spices to add flavor. Outdoor non-charcoal grills are great for natural healthy cooking. All foods can be grilled to suit your particular taste. Cooking is also a form of therapy that allows you to show your creative side and help in stress reduction.
Balance your Nutrients:
At each meal balance your nutrients by combining whole grains, vegetables, and lean proteins. The right balance of protein, carbohydrates, and fats are essential in determining what your physique will ultimately look like. Lean protein includes foods such as chicken breast, turkey breast, lean fish, and egg whites. Slow burning carbohydrates include foods such as brown rice, and slow cooking oatmeal (not instant). Vegetables will further slow down the meal giving it a chance to be stored as energy instead of fat. When choosing fats, stick with olive oil or omega 3 fats such as you find in salmon. These fats are essential for healthy hair, skin, nails, and metabolism.
Keep a Nutrition Log:Maintaining a detailed nutrition log of what you eat, how much, and at what times, is a great way to see where you are making progress. This has been one of my best tricks to loosing and keeping my weight down. Seeing what I eat on paper really makes you think about what you put in your mouth. and where you are making mistakes. Calculate your totals at the end of day immediately after your last meal. Your log should include calories, protein, carbohydrate, fat, sodium, and water intake in addition to supplements.
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(breakfast, mid-morning snack, lunch, afternoon snack, dinner, late night snack.) #2 Eat at least 10 calories of food for every pound of bodyweight, minimum. If you weigh under 120 lbs., then 1,200 calories is the absolute minimum. (Example: 170 lb. male should eat at least 1,700 calories daily.) #3 Balance is key! Eat protein at every meal or snack. Combine it with complex carbohydrates, fruits and vegetables. (40-50 % carbohydrates, 30-40% protein, 20-30% fat) #4 Drink lot?s of water! You should consume at least 0.5 ounces of water for every pound of bodyweight. (Example: 200 lb. male should drink 100 ounces a day minimum.) #5 Plan ahead. Preparing your meals and your shopping list for your meals will determine your success. If you?re not planning ahead, you?ll be more likely to fall into consumer traps and fast food. #6 Consider food to be a fuel, not always a pleasure. If you want your body to run smoothly, similar to a car, you need to energize it with high performance fuel. Try placing garbage in your gas tank and see how well it runs. It?s okay to reward yourself every now and then, just not at every meal or even everyday. #7 The less processed the better! Eating foods that are in their most natural state will ensure that you are getting the most out of that food in terms of nutrients. If it comes in box and can be ?nuked? in 2 minutes, this probably is considered ?processed.? Your body metabolizes ?real? food much more efficiently than the ?processed? stuff. #8 Control PORTION SIZES! Our portion sizes are out of control, make a conscious effort to understand the quantity of food that you take in. It doesn?t hurt to read the ?serving amount? on the label to fully realize how many calories you?re really ingesting. #9 Easy on the sugar! As a general rule, if ?high fructose corn syrup? is either the second or third item listed in the ingredient section of the label, then it probably has too much sugar for your own good. Replace table sugar with Splenda or Sweet-n-Low. #10 The best news of all… reward yourself with one ?free day? each week. (Don?t be a pig, you?ll make yourself sick)
PROTEIN
What is it â?? Where do we get it â?? Why do we need it-How much should we consume?
Protein makes up the structure of every cell in the body. Protein is specifically involved in the growth, repair and maintenance of cells. Protein keeps muscles healthy and firm and is made up of individual organic compounds called Amino Acids.
Eating protein regularly will help increase lean tissue and burn fat.
SAMPLE SOURCES OF PROTEIN:
EGGS
TURKEY
CHICKEN
FRESH FISH
TUNA
RED MEATS
OTHER ANIMAL SOURCES AND POWDERS
On an active workout program you need about 0.8 to 1 gram and as high as 1.5 grams of protein per pound of lean body mass depending on your fitness goal.
Carbs provide the body with fuel. They are the main source of energy for growth and for training as well as for everyday activities.
Contrary to popular belief â?? Carbs Are Not Your Enemy!
There are two general types of carbohydrates:
• Simple carbohydrates are sugarsâ??glucose and fructose from fruits (such as apricots, bananas, dates, papaya, mangos, pineapples, raisins, watermelon) and some vegetables, fruit juice, lactose from milk, sucrose from cane or beet sugar, and others. Table sugar is pure sucrose. Much of the simple carbs we eat are sugars added to processed foods such as sodas, cookies, white breads and pastas, bagels, cereals such as corn flakes, puffed rice,raisin bran, Special K and snack foods, etc. These added sugars are the main reason why sugar now accounts for 16% of all calories consumed by Americans; 20 years ago, it supplied 11%. Soda alone supplies about one-third of this added sugar.
• Complex carbohydrates, which are chains of simple sugars, consist primarily of starches as well as the fiber that occurs in all plant foods. Starch is the storage form of carbohydrates in plants. Foods rich in complex carbs include grains and grain products (such as bread and pasta), rice, grits, potatoes, yams, oatmeal, brown rice, beans, corn, and some other vegetables. Fiber is a form of complex carbohydrates, plays an important role in nutrition and is very beneficial to many aspects of health, including weight management, proper digestion, and fighting the risk of some diseases.
BASIC GUIDELINESâ?? Your higher calories carbs should be consumed earlier in the day (before dinner). Lower calorie, fibrous carbs (ex: asparagus, cabbage,broccoli, cauliflower, celery, spinach, green beans, zucchini and other salad vegetables) are lower calorie carbs and can be consumed throughout the day and evening.
FAT
Believe it or not, we need fats in our diet. They just need to be limited to the mainly unsaturated kind. Fat is the most concentrated source of energy in the diet, and furnishes 9 calories per gram. The components of fat are fatty acids â?? saturated or unsaturated. Saturated fatty acids are generally solid at room temperature and are derived primarily from animal sources. Unsaturated fatty acids are usually liquid and come from nuts,vegetables, or seed sources.
Limit your intake of fat by having a semi-vegetarian diet. Choose lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butterâ??or foods made with theseâ??as well as on mayonnaise, salad dressings, and fried foods.
BASIC GUIDELINESâ?? 15 â?? 20% of your calories should come from fat depending on your specific plan and goals.
Decent Sources: olive oil, peanut butter, nuts,egg yolks, etc.
WATER
Adequate hydration is essential. Drinking upwards of a gallon of water a day is recommended for the person on an active workout program.
BOTTOM LINE â?? EAT 5 â?? 6 TIMES PER DAY â?? EVERY 3 HOURS â?? TO KEEP BLOOD SUGAR LEVELS STABLE AND TO HELP OPTIMIZE METABOLISM
***Nutrition and Weight Loss***
How to start losing weight today:
Make a Shopping List:
Make your shopping list ahead as you go along to cut down on impulse buying. Do not shop on an empty stomach. Shop around the perimeter of the grocery store where there are vegetables,fresh fruits, meat, dairy and grains. Stick with low fat or fat free choices when buying dairy and meat.
Prepare Your Own Food:
The absolute best way to keep a close eye on your diet is to cook your own food. Fast food restaurants and eateries tend to overdo it on the fatty unhealthy oils, butters, sauces, creams, and sodium. Try using different herbs and spices to add flavor. Outdoor non-charcoal grills are great for natural healthy cooking. All foods can be grilled to suit your particular taste. Cooking is also a form of therapy that allows you to show your creative side and help in stress reduction.
Balance your Nutrients:
At each meal balance your nutrients by combining whole grains, vegetables, and lean proteins. The right balance of protein, carbohydrates, and fats are essential in determining what your physique will ultimately look like. Lean protein includes foods such as chicken breast, turkey breast, lean fish, and egg whites. Slow burning carbohydrates include foods such as brown rice, and slow cooking oatmeal (not instant). Vegetables will further slow down the meal giving it a chance to be stored as energy instead of fat. When choosing fats, stick with olive oil or omega 3 fats such as you find in salmon. These fats are essential for healthy hair, skin, nails, and metabolism.
Keep a Nutrition Log:Maintaining a detailed nutrition log of what you eat, how much, and at what times, is a great way to see where you are making progress. This has been one of my best tricks to loosing and keeping my weight down. Seeing what I eat on paper really makes you think about what you put in your mouth. and where you are making mistakes. Calculate your totals at the end of day immediately after your last meal. Your log should include calories, protein, carbohydrate, fat, sodium, and water intake in addition to supplements.
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