NITRO LIFESTYLE L I F E S T Y L E N U T R I T I O N P L A N

Transcription

1 NITRO LIFESTYLE L I F E S T Y L E N U T R I T I O N P L A N

2 Welcome elcome TO NITRO LIFESTYLE We want to congratulate you on taking the first step in becoming a much healthier and better version of yourself! The time is now to reach your true potential both physically and mentally. No more diets or quick fixes! Only lifestyle changes to obtain long term results. Six-packs, magazine covers, wedding and vacation prep; these are all quick fixes that won t change habits. Here at Nitro Lifestyle, we want you to make a lifetime commitment to a healthy lifestyle. "... The harder an individual tries to obtain perfection, the quicker they dwindle ultimately reverting back to bad habits. I believe in education. By supplying each member with knowledge and discipline, we cultivate successful lifestyle choices... " Ninko

3 MEET NINKO PANGILINAN Ninko Pangilinan is the President of Nitro Lifestyle, creator of the Lifestyle Nutrition Plan, lifestyle coach, personal trainer, weight loss specialist and boot camp/ calisthenics enthusiast. His aim is to help the world make fitness both a lifestyle and fun, with no finish line in sight. Ninko has a College Diploma in Fitness and Health Promotion, as well as a degree in Kinesiology and Health Sciences. He's been coaching for over 15 years, and has been a fitness professional for 12 years. Ninko's Lifestyle Nutritional Plan will show you how you can enjoy great food while obtaining the results you desire. This program allows you to cater your meals to your lifestyle, while staying fit and energetic. It will show you how simple it is to enjoy a 1-2 cheat meals a week without gaining weight or even continue to lose weight during that week. This plan isn't about quick fixes or detox diets. The Lifestyle Nutrition Plan suits most goals, whether it s for weight loss or weight gain, and its vegetarian friendly. It s all about balance and staying committed to the plan.

4 KEYS TO LONG-TERM SUCCESS 1. Lifestyle Nutrition Plan: We have created this Lifestyle Nutrition Plan for you to follow and hopefully adopt into your everyday life. We believe in eating clean, staying fit and, of course, indulging 1-2 times per week to stay sane! Eating healthy all starts with you and your decisions in the grocery store. 2. Lifestyle Cardio: It is recommended that we perform physical activity for at least 30 minutes a day. To keep up on days off, try and perform lifestyle cardio 2-7 times a week for minutes. This can include; walking, jogging, running, fitness classes, dancing, playing sports, gardening or using the elliptical and treadmill etc. Essentially any kind of physical activity where you do not stop moving. The main thing is doing it! 3. Weight bearing exercises To reduce body fat and burn calories more efficiently, make sure to perform weight bearing exercises at least 2 times a week. This will result in healthy weight loss. Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age. 4. Support We believe in working together to achieve results. By attending our support group & nutrition classes, we have the opportunity to check your progress by assessing your weight, fat percentage and inches. During this class we discuss recipes, our lifestyle nutrition plan and topics like relationship weight, emotional eating, and how to approach your weight loss, plus much much more!

5 CALORIE INTAKE Basic Calorie Rules for Weight Loss/ Weight Gain Calories In vs. Calories Out Calories: Daily calorie intake should be roughly your target weight x 10 + an additional 300. Example: Target weight (150 lbs) x = 1800 calories per day. To obtain weight loss, you should be expending 3500 calories from nutrition & exercise to lose 1 pound a week. If you can expend 500 less calories per day from your maintenance weight, you should be able to lose 1-2 pounds a week. These numbers can be applied and configured for any goal. Please understand, we do not want you to be counting calories every day. However, during your first week it is important that you do as you need the knowledge to fully understand what you are putting into your body. In order to ensure success be sure to stay focused and follow our plating guidelines. Make it a Lifestyle! We can help you apply and manipulate these numbers for any desired goal! We understand that it is difficult to be counting calories every day; however, this information is to be used as a guideline to understand what you are putting into your body and how it affects you. Counting calories will get you halfway to a better eating lifestyle; the other half is about communicating your goals and learning to plate your food. It is very important you let your loved ones and co-workers know about your goals, they will motivate you and keep you away from bad decisions. The way we plate our food is also very important to sticking to our plan. It is essential that you follow our plating guidelines where ever you are. One example is, when eating out for lunch or dinner, always ensure that at least half of your plate is made up of vegetables. Eating healthier will be your toughest obstacle, but with the knowledge and support we provide, we will make this possible together.

6 SUPERFOODS

7 UNDERSTANDING THE NUMBERS Fibre: Women: 25g of fibre per day Men: 38g of fibre per day Example: 1 cup of fibre cereal is 30g of fibre. Remember, fruits and vegetables are full of fibre! Sugar: Women: 20g - 25g of sugar per day Men: 25g - 30g of sugar per day Remember: 2-3 fruits = 10g - 13g Each fruit is around g of sugar. On days that you workout, feel free to increase your intake by g. Sodium: Aim to have less than 2000mg of sodium per day. Remember: Take-out, canned, processed food, and items like soy sauce are highest in sodium. Fat: We recommend you only eat g of fat per day to achieve your goals. Most of your fats should be coming from good fats, such as olive oil, avocado or an assortment of nuts. Protein: Eat your target weight in grams protein. Example: Target weight is 150 lbs, eat 150 g of protein. *100g is the minimum grams of protein you should be eating each day. Water: Make sure to drink 8-12 cups per day (250ml per cup)

8 BREAKFAST Rule #1: Make sure you don't miss it! Rule #2: Breakfast must include a protein source like Greek yogurt, protein shake or eggs. Examples of great ideas for breakfast include: 1. Oatmeal (100 calories). Feel free to add in 1 cup of berries (100 calories or less) 2. 1 cup of fruit, 1/4 cup of brown rice (75 calories) and 1 scrambled/boiled egg (80 calories) 3. 3/4 cup of plain greek yogurt (100 calories), 1 cup of berries and 1 cup of Fibre One cereal (280 calories) 4. If you re in a rush, a vitamin infused shake with protein (we recommend Herbalife or Vega one), kale, chia seeds, mixed fruits and almond milk To make things easier for you, remember that many things like oatmeal, eggs and shakes can be prepared the night before!

9 Snacks and Energy Boosters Snacks: A protein shake is a great snack and will keep you full! Each protein shake is 20g - 30g of protein. Feel free to get creative and mix your favourite flavour with almond milk, some frozen fruits and ice! If you feel like munching on some snacks, rice cakes are an excellent light snack. You can kick them up with some almond butter! You can also use your snack time to get your daily fibre intake and indulge in some fresh fruits and vegetables. Energy Booster: A great, tasty way to get an energy booster for the day is an iced coffee! Blend together almond milk, 1 cup of ice, instant coffee and 1-2 sweetners (if needed) for a cup of frothy java!

10 LUNCH Lunch should always be 50% Vegetables, 25% Protein & 25% starchy Carbs. Lunch will ultimately consume the majority of calories for your day. Ideas for vegetables: 1. 1/2 a plate of boiled/steamed vegetables (California/Thai frozen vegetables are both great options) 2. 1/2 a plate of salad made with either romaine lettuce or spinach, using dressings like balsamic or raspberry vinaigrette (2 tbsp is 40 calories) Ideas for protein: 1. 1 chicken breast (165 calories), seasoned with either Montreal chicken spice, jerk, tandoori chicken, shawarma, teriyaki, or garam masala 2. For vegetarians, 1 cup of chickpeas (220 calories) is a great source of protein and can be seasoned with any of the above choices Ideas for carbs: 1. 1 cup of brown rice (215 calories) 2. 1 cup of quinoa (222 calories)

11 DINNER #1 rule for dinner is no starchy carbs! Dinner should always be 50% vegetables, 50% protein Vegetarians can replace meat with delicious foods like beans, tofu and egg. Try to keep your calories for dinner between , and be creative! Feel free to also switch your lunch and dinner plates, as long as you stick to the plating and food options.

12 Understanding Nutritional Labels Let's learn how to read a food label! 1. Serving Size: This will tell you the size of a single serving and the total number of servings per container. 2. Calories per serving: Pay attention to the calories per serving. Doubling the servings means doubling the calories. 3. Limit these nutrients: Limit amounts of saturated fat and sodium, and avoid trans fat. 4. Get enough of these nutrients: Make sure to get a healthy amount of fibre, protein, calcium, iron and vitamins! 5. % Daily Value: This section tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. If you want to consume less of a nutrient, stick to 5% or less. If you want to consume more, stick to 20% or more.

13 LIFESTYLE NUTRITION RULES & GUIDELINES 1. Follow our plate portions and rules for breakfast, lunch and dinner. The Lifestyle Nutrition Plan is a Lifestyle, not a diet! 2. Cut down on dairy. To satisfy your dairy cravings, try eating a Greek yogurt with zero sugar and at least 9 grams of protein. 3. Stay away from eating refined carbs. Stick to whole wheat, whole grain and brown options. The only white carbohydrate that is acceptable is white rice. (Remember the Japanese have the highest life expectancy and white rice is a large part of their diet) 4. Avoid adding sugar to drinks and having sugary foods 5. Drink 8-12 cups (250ml each) of water per day. A great way to reach your water intake goals is to purchase a 2-3L water jug and drink it throughout the day. 6. Enjoy 1-2 CHEAT MEALS per week (anything you want!). Make sure to plan your cheat meal, and treat it as 1 meal, not the entire day. Go enjoy yourself! Vacation may be hard, so while cheating on vacation, make sure to work out first thing in the morning. 7. Sleeping at least 7 hours a day is essential for recovery and progress 8. Support is key. Tell your friends, family and co-workers your intentions and goals.

14 RANDOM FACTS ABOUT NUTRITION Did you know that 62% of Canadians are either over weight or obese? This does not include the people who don t seem overweight but have a high fat percentage Did you know that East Indians are number 1 in the world in type 2 diabetes? Did you know that Japan has the longest life expectancy in the world? With majority of their meals consisting of rice, buckwheat, vegetables, soy bean products and fish. In Japan 10 times less sugar is consumed than North America. 11 Food's To Avoid When Trying To Lose Weight 1) French Fries and Potato Chips 2) Sugary Drinks 3) White Bread 4) Candy Bars 5) Fruit Juices 6) Pastry's, Cookies and Cakes 7)Heavy Alcohol Consumption (Especially Beer) 8) Ice Cream 9) Pizza 10)High Calorie Coffee Drinks 11) Food's or Drink's High In Added Sugar Bottom Line is added sugar is one of the unhealthiest ingredients in the modern diet. Many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar. Take Home Message: The worst foods for weight loss are highly processed junk foods. These foods are typically loaded with added sugar, refined wheat and/or added fats. If you re not sure if a food is healthy or unhealthy, read the label. However, watch out for the different names for sugar and misleading health claims. Also, remember to consider the serving sizes. Some healthy foods, like nuts, dried fruit and cheese, are high in calories, and it can be very easy to eat too much.

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