WHY IS THIS PLANNER DIFFERENT?
|
|
- Cynthia Edwards
- 5 years ago
- Views:
Transcription
1 Over the last 8 years I have tried and tested many different types of diets, supplements and nutrition plans. I have invested hundreds of hours researching how food affects our bodies and how our diets effect our body composition. From my research and experience with working with on a personal training level I have now created my own 28 day macronutrient meal plan. WHY IS THIS PLANNER DIFFERENT? Every diet company today will tell you the same thing about how their product is the best and how it will get the quickest results. There are certainly some good diets out there, but the majority of them suck and were created by big companies with shareholders to simply make money. For example look at Weight Watchers. Do you really think their long term business plan is for you to succeed? I will let you answer this one yourself. This 28 day plan should give you some variety and simplicity in maintaining a healthy diet. The Plan is simple to follow, cheap and doesn t require special super foods from the other side of the world. You will be allowed all 3 macronutrients fat, protein and carbohydrates. You will however have to eliminate gluten, wheat, grains, refined foods and refined sugar. WHY IS THIS MEAL PLANNER FREE? This plan was originally written for my personal training clients. The plan worked so well I then decided I would give it away. In doing this I am killing two birds with one stone. People are eating healthy getting results. From a business point side the people following this plan are talking about it and hopefully telling their friends and family about their secret in suddenly looking and feeling better. Instead of getting people hooked on cheap processed products like weight watchers I m trying to get people hooked on feeling better, looking better and passing on my information.
2 Life Time Elimination The following foods and substances will permanently be eliminated from your diets. Below is a quick explanation of why they are to be eliminated. If you skipped my intro then don t skip this as I feel it s important you know why you must eliminate these foods. Gluten Gluten is a protein composite found in foods processed from wheat and grain species. Consuming gluten will cause bowl problems, pro inflammatory responses (cause of heart disease), lowered immune system, leptin sensors that causes hunger and bowl and digestion problems. Wheat & Grains Some people will say we have eaten wheat for thousands of years. However Wheat even 100 years ago is completely different to the wheat we consume today. Wheat has been modified 1000 s of times in the last 50 years. This hasn t given our bodies chance to adapt. Here are just a few effects wheat can have on you. PS wheat also contains Gluten. Possible Effects: Acne / Skin problems Headaches It s Processed and full of junk Accelerates the aging process Digestion (Bloating, Constipation, bloating, Prevents nutrient absorption) Addictive (Will make you hungry and crave wheat. Acts the same as opium like heroin) Pro Inflammatory (Causes a wild fire in your body and attacks cells) Bad for your brain (Effects serotonin products and effects your mood) Converts to blood sugar (Raises insulin for prolonged periods and effects leptin sensors making you hungry afterwards. Fructose Fructose is a type of sugar. Normal table sugar is 50% fructose and 50% sucrose. Fructose is also 55% in high fructose corn syrup or glucose syrup if you live in the UK or Ireland. Too much fructose is extremely bad for you. Small amounts of fructose from foods such as fruit are ok. Excessive fructose is very bad for the liver. Your liver exclusively metabolises fructose very similar in the way it metabolises alcohol (a toxic poison) Fructose ends up circumventing the normal appetite signaling system, so appetite-regulating hormones aren't triggered--and you're left feeling unsatisfied. This is probably at least part of the reason why excess fructose consumption is associated with weight gain. Fructose consumption is not only linked to weight gain, insulin resistance (type 2 diabetes) but also causes high blood triglycerides that are a risk factor for heart disease. CLICK HERE for full documentary about Fructose Sugar the bitter truth
3 Day 1-7 Protein Fat Carbohydrate Week one will involve the consumption of carbohydrates, fat and protein. This will help boost leptin levels. Leptin plays a major role in the way our body regulates fat loss. This will also give you the chance to eliminate the foods listed above and still give you a big variety of food choices Each morning you will delay breakfast for 2-4 hours. This will keep insulin levels low and allow cortisol to do its job and break down fat. Growth Hormone is at its highest in the morning after rising so muscle loss will not be a factor. If you have to eat breakfast then stick to a zero carb breakfast such as bacon and eggs or steak and eggs. Green vegetables are also allowed in the mornings with your breakfast and are unlimited throughout the entire diet. You don t need breakfast for energy. We have body fat for energy and the whole point of not eating breakfast is to maximise fat loss and use body fat. You will in fact have more energy skipping breakfast and will feel more alert. The hungry feeling you MIGHT get is normal and will go away after a week or two. Consuming coffee or tea will also stop you feeling hungry and will accelerate the breaking down of fat cells. Lunch will involve some of the following foods. Red meat, fish, white meat, eggs, bacon, pork, green vegetables, raw nuts, cheese or protein supplement. No carbohydrates are to be consumed at lunch. Dinner depends on whether you have trained that day. If you have trained then you will be allowed some carbohydrates. All carbohydrates must be consumed with a protein source such as fish, chicken, eggs and Turkey. You can delay your post training meal until later that evening. Ensure your carbohydrate meals are eaten with white meat. If you train in the morning or day time you can wait until the evening to consume your carbohydrates or you can consume them straight after training Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea. Some Example Foods Allowed In week 1 Protein Sources Protein and Fat Sources Carbohydrate Sources Chicken, Turkey, Fish, Eggs, Whey Red meat, Bacon, Nuts, Cheese, White Rice, Potato, Sweet Protein, Casein protein, Salmon. Coconut Oil, Butter, Olive Oil potato, Parsnips, Glucose. Example Day Plan Day 1-7 Wake Up Breakfast- (Delay 2-3 hours) Snack - Optional Lunch Snack Optional Pre & Post Training Dinner (Carb Meal) Dinner (Non Training Day) Coffee with Cream, Coconut milk, Almond milk. Bacon, Eggs, Salmon, Salt. Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake Chicken or Beef Burger Salad Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake Protein shake ( 15-20g or normally one scoop whey) White Fish with potato and parsley sauce Steak and Green veggies with pepper sauce.
4 Day 8-14 Protein & Fat Only! Week two will involve the consumption of protein and fat only!! Week two will be exactly the same as week one except you will not consume any carbohydrates or sugars including fruit. In the evening time you will eat more meat and vegetables instead of carbohydrates. Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea. Some Example Foods Allowed In week 2 Protein Sources Protein and Fat Sources Carbohydrate Chicken, Turkey, Fish, Eggs, Red meat (mince, burger Whey Protein, Casein steak), Bacon, Nuts, Cheese, NONE protein, Salmon. Coconut Oil, Butter, Olive Oil Example Meal Plan Week 2 Wake Up Breakfast- (Delay 2-3 hours) Snack - Optional Lunch Snack Optional Pre & Post Training Dinner Coffee with Cream, Coconut milk, Almond milk. Bacon, Eggs, Salmon, Salt Nuts, Salami, Cheese, Ham, Eggs, Protein Shake Chicken or Beef Burger Salad Nuts, Salami, Cheese, Ham, Eggs, Protein Shake Protein shake ( 15-20g or normally one scoop whey) Steak and Green veggies with pepper sauce. Notes: Eat extra green vegetables Use more olive and coconut oil Consume more meat
5 Day Protein & Low Calorie Week 3 will be the toughest week of the 28 Day cycle. Not only will you have carbohydrates and most fats eliminated from your diet but you will be eating mainly the same foods and feeling hungry. Being hungry is completely normal and part of the fat loss process. The problem with most diets is they encourage long term calorie restriction. Being hungry for long periods will only result in eventually giving up and eating foods that you re not supposed to. This also results in a fat gain rebound hence the yo yo diet effect and sudden increase in fat again. Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea. Some Example Foods Allowed In week 3 Protein Sources Protein and Fat Sources Carbohydrate Chicken, Turkey, Fish, Eggs, Coconut Oil, Butter, Olive Oil Whey Protein, Casein NONE protein, Example Meal Plan Week 3 Wake Up Breakfast- (Delay 2-3 hours) Snack Optional Lunch Snack Optional Pre & Post Training Dinner Coffee with, Coconut milk, Almond milk. Scrambled Eggs, Boiled eggs, poached eggs Protein shake, Chicken, Eggs, Turkey. Chicken Salad, Olive oil, Protein shake, Chicken, Eggs, Turkey. Protein shake ( 15-20g or normally one scoop whey) Fish, green vegetables and parsley sauce. Notes: Don t moan about being hungry and not being able to eat crap. It s one week get over it and show some resolve.
6 Day Protein Fat Carbohydrate / Fasting Week four will see carbohydrates and fat introduced back in to the diet plan. This will bring leptin levels back up and mentally give you a break from two weeks of not eating carbohydrates and possibly feeling restricted. The only difference with week 4 and week 1 is you will fast for 20 hours. This can be done once or twice within the 7 days. You will have your last meal around dinner time then not eat again for the next 20 hours. For example: if you had your last meal at 20:00 on a Monday you wouldn t eat until 16:00 on the Tuesday. You could then repeat this Thursday, Friday, Saturday or Sunday. Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea. Some Example Foods Allowed In week 4 Protein Sources Protein and Fat Sources Carbohydrate Sources Chicken, Turkey, Fish, Eggs, Red meat (mince, burger White Rice, Potato, Sweet Whey Protein, Casein steak), Bacon, Nuts, Cheese, potato, Parsnips, Glucose. protein, Salmon. Coconut Oil, Butter, Olive Oil Example Meal Plan Week 4 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday 11:00-12:00 Fat / Protein Fast Fat / Protein Fat / Protein Fat / Protein Fast Fat / Protein 14:00-15:00 Fat / Protein Fast Fat / Protein Fat / Protein Fat / Protein Fast Fat / Protein 18:00-17:00 Fat / Protein Break Fast Fat / Protein Fat / Protein Fat / Protein Fat / Protein Fat / Protein 20:00 Carbs / Fat / Protein Carbs / Fat / Protein CHEAT MEAL Fat / Protein Fat/Protein Protein Protein Train No Training Train No Train Train Train? Train? A CHEAT MEAL is any meal you want. This can be one sitting of any food you like or a night of drinking alcohol. Try and avoid cheat meals and alcohol during the first 3 weeks. If you do break the diet plan then get back on track ASAP and learn from your mistake. If you have an event then use your cheat meal in week 4 for that event and don t have the cheat meal on week 4. Alcohol should be kept to clean spirits such as vodka, whisky, rum, and gin. You can drink them with diet mixes such as diet coke, Pepsi max etc. At the end of Week 4 return to week one and repeat. Each time you do this cycle try and improve your performance. Limit the mistakes each time and try and stick to it as best as you can. This training cycle is designed around training 2-3 times a week. Resistance training maximises fat loss, fat loss hormones and makes you look better!!!!
7 Basic Shopping List PROTEINS HEALTHY FAT CARBOHYDRATES EXTRA ITEMS DAIRY AND EGGS NUTS AND SEEDS BERRIES AND FRUITS CONDIMENTS Cottage cheese Cottage cheese Fat free natural yoghurt Fat free Greek yoghurt Cheese Omega 3 eggs Eggs Milk There s really no need for you to be consuming milk if you are eating other dairy produce. Remember you will not be eating cereal for your breakfast and if oats are on your menu for breakfast you can make them with water or coconut milk FISH/MEAT/ POULTRY Halibut Herring Talapia Tuna Salmon Sardines Beef Chicken Turkey Venison Liver Pork OTHER SOURCES Beans and pulses Nuts and nut butters Whey protein powder Almonds Cashews Hazelnuts Macadamias Mixed seeds Pine nuts Pistachios Walnuts Nuts are best to be eaten in their raw form. NUT BUTTERS Natural almond butter Natural cashew butter Natural macadamia butter Natural peanut butter Nut butter is a great source of healthy fats and protein. Watch out for sugar content and hidden oils that are often added. Don t buy your nut butters in your local supermarkets Best place to get them is in any health store and make sure you buy the organic ones if available. OTHER SOURCES Avocado Extra virgin coconut oil Olives and EVOO Organic milled flaxseed Coconut Oil Blackberries Blueberries Cranberries Gojiberries Gooseberries Mulberries Raspberries Strawberries Consult with your personal trainer/fat loss coach about the best fruits to consume and acceptable fruit intake levels for fat loss results. VEGETABLES Asparagus Broccoli Brussels sprouts Cabbage Cabbage greens Cauliflower Kale Mixed peppers Mixed salad (greens) Onions (various kinds) Spinach (raw is best) When it comes to veggies you want to fill up on your greens. The above lists the best veggies and greens to consume but you also want to aim to consume the rainbow Meaning you aim to eat a variety of colours. CARBOHYDRATE SOURCES White rice Sweet potatoes potato Parsnip Glucose Below is a list of condiments or additional items, such as sauces, spices, etc. that you can use. This is a small list, so feel free to add your own items to the list provided they are appropriate items to be consuming and in line with your goals. Balsamic vinaigrette Bunalun organic sauces Cinnamon Fry light EVOO Green tea Herbal tea Sea salt and black pepper seasoning (low salt) Snack rite salsa (Aldi) Sugar free jelly (low kcal) Add Your Own Items Below SUPPLEMENTS Health foods Omega 3 fish oils Whey protein powder Vitamins and minerals Digestion Enzyme
8
9 Personal Food Diary Name: Goal: Timing Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Snack Lunch Snack Dinner Pre / Post Training Train Y/N Sleep 1-10 Gluten / Wheat Comments:
10
Fundamentals E-Book. What is this e-book?
What is this e-book? Fundamentals E-Book This e-book will give you the information and platform to start training properly, make better lifestyle choices and nutrition changes. All my personal training
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationYOUR NAME NUTRITION ADVICE AND PLAN
YOUR NAME NUTRITION ADVICE AND PLAN Nutrition analysis STATS Weight 80kg Body fat 20% Priority Profile INSULIN Neurotransmitter Balanced GOALS Lose body fat - 78kg target Increase performance Structured
More informationMYFITNESSBUDDY. Healthy Living Guide Part 1 ENTER CLIENT
MYFITNESSBUDDY Healthy Living Guide Part 1 ENTER CLIENT 2012 NEW YEAR RESOLUTION COMPANY NAME HERE Happy New Year! 2012 is here and if you are reading this You have made the decision to embark on Healthy
More informationWELCOME. The Basics. Remember, consistency is key
WELCOME C ongratulations! You ve taken the first step on your way to a new and improved body, and we are excited to be a part of your journey. We encourage you to read through this WeightLogix Weight Loss
More informationMuscle/Strength Gain Nutrition Overview
Muscle/Strength Gain Nutrition Overview Disclaimer: It is important that you understand that this guide is only advice. It should not be substituted for medical advice. It is not intended for pregnant
More informationSo you re counting your macros
So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!! What is IIFYM? IIFYM is an acronym for
More informationI ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.
Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you
More informationFOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.
Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.
More informationsmart coaching starter kit FITNESS PROS Resources for Step 2: Advise Ron, 2012 Precision Nutrition Certified Coach
smart coaching starter kit FITNESS PROS Resources for Step 2: Advise Ron, 2012 Precision Nutrition Certified Coach Resources for Step 2: Advise Level Summary Sheet Use this information sheet to identify
More informationGrocery List. 1
www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.
More informationMEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC
MEDITERRANEAN EATING GRANT CEFALO RD, MDA, CD, CNSC OBJECTIVES Why is it needed? Current trends Review the Mediterranean Lifestyle Discuss application of this lifestyle MANY OF AMERICAN S EATING PATTERNS
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationBodiZone Daily Menu Planner
BodiZone Daily Menu Planner Meal Time Food Item Portion Protein Fat Carbs Calories Meal 1 6.00am Low Carb (80% Protein Powder) 60 g 45 3 6 231 Weet-Bix 3 6 2 27 146 Flaxseed Oil 15 ml 0 14 0 122 Skim Milk
More informationLean Muscle Nutrition Guidelines
Lean Muscle Nutrition Guidelines The goal of the lean muscle nutrition guidelines is to help you pack on a few kgs of lean muscle while limiting increasing in body fat percentages. For this to happen emphasis
More informationOver the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!
Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your
More information7 Day Fat Loss Jumpstart Nutrition Plan. by Scott Colby Creator Fit For Photos FitForPhotos.com
7 Day Fat Loss Jumpstart Nutrition Plan by Scott Colby Creator Fit For Photos FitForPhotos.com 1 Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for
More informationMACROS & FLEXIBLE DIETING
MACROS & FLEXIBLE DIETING What are Macros? Macronutrients also known as macros, is the term used to describe the three key food groups we all require for our bodies to function: carbohydrates (to fuel
More informationWarp Speed Fat Loss 2.0: No Brainer Fat Loss Diet
Warp Speed Fat Loss 2.0: No Brainer Fat Loss Diet Because No One Wants To Lose Weight SLOW Mike Roussell Alwyn Cosgrove Copyright 2009 & Beyond by Alwyn Cosgrove & Michael A. Roussell All rights reserved.
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CO N G R AT U L AT I O N S O N P U R C H AS I N G T H E 24 - DAY C H A L L E N G E! Thousands have
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. Congratulations on purchasing the 24-Day Challenge! Thousands have enjoyed success from this system,
More informationThe Ketogenic Diet 101: A Detailed Beginner s Guide
The Ketogenic Diet 101: A Detailed Beginner s Guide By Rudy Mawer, MSc, CISSN May, 2016 215,050 views The ketogenic diet is a low carb, high fat diet that offers many health benefits. Over 20 studies show
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationThe Elimination Diet
The Elimination Diet There are three parts to this document: 1. The diet plan 2. How to follow it 3. How to evaluate your results Have a read through, and post any questions you have in the group. The
More informationNUTRITION GUIDELINES 2.0
NUTRITION GUIDELINES 2.0 A GUIDE TO DIET CORRECTION BY DAN FITTS Intro. The thing with nutrition it is very easy to do the things I m going to suggest. It is also very easy not to do them. Which is why
More informationFor more information please consult. Sphere Fitness Unit G10 Maynooth Business Campus Maynooth Co.Kildare. E:
Please note all advice contained within this document does not replace the advice of a medical professional. Please consult with your medical professional prior to any changes to your diet or nutrition.
More informationDAILY GUIDE. Please consult your healthcare provider before making any dietary or fitness modifications.
DAILY GUIDE Please consult your healthcare provider before making any dietary or fitness modifications. CONGRATULATIONS ON PURCHASING THE 24-DAY CHALLENGE! Thousands have enjoyed success from jumpstarting
More informationWEEK SEVEN BREAKFAST OF CHAMPIONS & SNACK ATTACKS!
TO HEALTHY EATING WEEK SEVEN BREAKFAST OF CHAMPIONS & SNACK ATTACKS! You have probably heard sometime in your life that breakfast is the most important meal of the day. Breakfast is indeed the most important
More informationUse Your TenaZ Meal. If you battle and skip meals, then Simply replace breakfast & dinner. Take Day Supplements
Live the TenaZ Way Take Day supplements 15min before Breakfast with a glass of water. Good Morning, Your Fat Attack & Zero Crave. Water Calculator: Weight /10 = glasses per day. Don t drink any liquid
More informationABLE TO READ THE LABEL?
ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/
More informationGeneral Food Choices- YOU ARE WHAT YOU EAT!
General Food Choices- YOU ARE WHAT YOU EAT! Currently the best guidelines for food portion and balanced meals follow the my plate diagram. Athletes burn way more calories than people may think and the
More informationProtein Carbs. / Healthy Fats Veggie Fruit
Protein Carbs. / Healthy Fats Veggie Fruit 6 oz. steak 12 oz. Yogurt 1 cup of Kale 1 Banana 4 oz. Peanut Butter ½ Ham Sandwich 1 cup Peas 1 Orange 2 Eggs ½ Turkey Sandwich 1 cup Carrots 1 Apple Cliff Bar
More informationJANUARY 2018 CHALLENGE
NUTRITION JANUARY 2018 CHALLENGE Copyright 2017 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as
More informationStian Weideman. The 7-Day Fat Loss Kickstart Plan! Kickstart YOUR Fat Loss in Only. 7 Days! 1
Stian Weideman Kickstart YOUR Fat Loss in Only 7 Days! www.sportcon.co.za www.sportcon.co.za 1 This 7-Day Plan was created to kickstart your body into a Fat Burning machine! I have tried numerous so-called
More informationFITTEAM 5. Overview. Keys to Success
Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationwww.mydiabeticdiet.eu The Keto diet has exploded in popularity as an effective way of losing weight, balancing blood sugar and reducing insulin resistance for type 2 diabetics In fact, many people have
More informationWarm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77
Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli
More informationDiet Isn t Working? Your Slow Metabolism May Be to Blame
Diet Isn t Working? Your Slow Metabolism May Be to Blame Do you ever feel like you re doing everything right eating nutritious foods, exercising regularly but you re still not losing weight? Or worse,
More informationNutrition: Hypertension Nutrition Therapy
Nutrition: Hypertension Nutrition Therapy WHY WAS NUTRITION THERAPY PRESCRIBED? Hypertension (High Blood Pressure) Nutrition Therapy using the DASH-sodium meal plan reduces sodium (salt) in your meal plan
More informationSample. Daily Macros. Carbs: 53g - 199g Protein: 77g - 199g Fats: 53g - 88g. Daily Calories. 1588Kcal
To your right you ll find your daily macros, try to stick as close to these as you can. Daily Macros are your daily calories broken down into three main categories. These being Carbs, Protein, Fats. Daily
More informationProtein Power For Healthy Eating
Protein Power For Healthy Eating What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino
More informationAndrew Boudouris and Ryan Zyla. Assignment 5. Nutrition for Fitness. Qian Jia. Fall, 2015
000 Andrew Boudouris and Ryan Zyla Assignment 5 Nutrition for Fitness Qian Jia Fall, 2015 Medical and Health History Questionnaire How much do you weigh? 180 pounds How tall are you? 5 feet 8 inches Are
More information7 Secrets to make you like your belly when you look in the mirror.
7 Secrets to make you like your belly when you look in the mirror. Do you ever look in the mirror and then turn sideways and just suck up/in what you think your belly should look like? With this download
More informationDiabetes Management: Meals and More
Diabetes Management: Meals and More Welcome! This webinar will begin shortly. KP Nutrition Services (303) 614-1070 How Does Your Lifestyle Affect Blood Sugar? The following can affect your blood sugar
More informationA Healthy Lifestyle. Session 1. Introduction
A Healthy Lifestyle Session 1 Introduction Introduction A Healthy Eating Plan How Can Healthy Eating Improve Your Health? Healthy eating can improve your health in many ways. It helps to: Prevent many
More informationNUTRITION E- Book. Guru Mann CERTIFIED Nutritionist. San Francisco California, UNITED STATES
NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Thyroid hormones help control your growth, repair and metabolism. As a result, people who suffer from hypothyroidism may experience tiredness,
More informationSo how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:
It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals
More informationNutrition for Runners
Nutrition for Runners Shopping List Jason Fitzgerald and Anne Mauney, MPH, RD Copyright 2015 All Rights Reserved Table of Contents Shopping List... 4 Carbohydrates:... 4 Fresh and Frozen fruits and veggies:...
More informationPrepare to Perform Nutrition
Prepare to Perform Nutrition Power yourself to Perform Power to Perform is all about what students are eating and how we can use food to enhance their performance, concentration and energy. Exams are like
More informationAthletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School
Athletic Nutrition Guidelines Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Rules of Good Nutrition Eat Every 2-3 Hours Do not go more than 3 hours without eating anything!
More informationPower Hour (Nutrition 101) User Guide
Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into
More informationMeal Planning PROTEIN
Meal Planning Diet is responsible for 50% or MORE of your training results, it is also the most difficult component of your regimen. As they say, You can t outwork a bad diet. On a very simple level food
More informationWeight Loss, Healthy Eating and Energy Balance
Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following
More informationLose the Goose! 3 Day Sampler
Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein
More informationTHE MORNING FAT MELTER PROGRAM
THE MORNING FAT MELTER PROGRAM Welcome to The Morning Fat Melter Program. If you follow our program you can easily lose over 30 pounds of fat in the next 60 days, and burn fat even while you sleep! All
More informationAre Foods Containing Lectins Harming Your Health? Are you concerned about lectins?
Are Foods Containing Lectins Harming Your Health? What Are Lectins? Are you concerned about lectins? This is a topic I ve gotten MANY questions about lately. So today, we re going to break down what lectins
More informationBUILD YOUR NUTRITION GUIDE
BUILD YOUR NUTRITION GUIDE CORE NUTRITION PRODUCTS The core Nutrition Program simplifies weight management and provides an effective guide for leading a healthy and fit lifestyle. * Build your nutrition
More informationthan 7%) can help protect your heart, kidneys, blood vessels, feet and eyes from the damage high blood glucose levels. October November 2014
October November 2014 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Be Heart Smart: Know Your ABCs of Diabetes There is a strong
More informationduring the cleanse BAD FATS... margarine, vegetable oil, partially hydrogenated oil, shortening, cooking spray, corn oil, canola oil, peanut oil
WITHDRAWAL GUIDE It s time to break up with the emotional crutches and artificial energy. Tap into your true energy! Foods and drinks with additives, stimulants and refined ingredients will drag your body
More informationMediterranean Diet. Why Is the Mediterranean Diet So Special? PATIENT EDUCATION. Why read this material?
PATIENT EDUCATION Mediterranean Diet Why Is the Mediterranean Diet So Special? This is more than a diet. It s a heart-healthy eating plan. For most people, what s good for your heart is good for your brain
More informationFood. Food Groups & Nutrients
Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,
More information10 Steps to Detox From Sugar
10 Steps to Detox From Sugar Have you ever had a sneaky suspicion that you would feel a lot better and probably lose quite a bit of weight if you could just quit eating so much sugar? Do you feel frustrated
More informationPLANNING A BALANCED DAY OF FOOD
PLANNING A BALANCED DAY OF FOOD Understanding The Macronutrients Carbohydrates (found in grains, nuts, seeds, legumes, fruits and vegetables) are the prime source of energy for the body They are designed
More information8 Tips for Healthy Kids
Nutrition Handbook Written by: Nicole Marchand Aucoin, MS, RD Owner of Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Certified Personal Trainer 8
More informationPCNUTRITION. Winning habits PRODUCE winning results
PCNUTRITION Winning habits PRODUCE winning results Everyone trains. Everyone wants to be the best. Everyone wants to win a State Championship. What separates you from your competition? Successful people
More informationHeart health and diet. Our Bupa nurses have put together these simple tips to help you eat well and look after your heart.
Heart health and diet Our Bupa nurses have put together these simple tips to help you eat well and look after your heart. What you eat can have an impact on the health of your heart. Eating a healthy diet
More informationSample Report Exclusively in the UK and Ireland Contact: Regenerus Laboratories T: +44 (0) E:
Sample Report Exclusively in the UK and Ireland Contact: Regenerus Laboratories T: + () 7 87 E: info@regeneruslabs.com Patient Information Sheet: Name: Jon Doe Example Date Drawn: //6 Date of Birth: //966
More informationFINAL EXAM. Review Food Guide Material and Compose/Complete Nutrition Assignment. Orange Green Red Yellow Blue Purple
NUTRITION ASSIGNMENT-11 th Grade Physical Education FINAL EXAM Review Food Guide Material and Compose/Complete Nutrition Assignment Dietary Guidelines (The Food Guide Pyramid) Orange Green Red Yellow Blue
More informationCOVER. Soccer Sport Nutrition Fact Sheet Update NCAA 9/9/2014. Latrice Sales. Soccer Sports Nutrition Fact Sheet NCAA. 8.5 w x 11 h APPROVED SIGNATURE
3423 PARK DAVIS CIRCLE INDIANAPOLIS, IN 46235 PHONE (317)899-7000 JOB # 95022 DATE 9/9/2014 CAMPAIGN/LOCATION NCAA PRODUCTION NOTES REQUESTOR Latrice Sales PROOF# 1 DESCRIPTION Soccer Sports Nutrition
More informationCoach on Call. Please give me a call if you have more questions about this or other topics.
Coach on Call Planning Healthy Snacks for Diabetes It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions
More informationThe 10 Day Fat Loss Fix
The 10 Day Fat Loss Fix How To Lose 5-7 Lbs In 10 Days... Alright, you guys asked for this so I'm delivering. This plan is specifically for people who want to lose their last 5-7 lbs in 10 days so they
More informationTips for making healthy food choices
Tips for making healthy food choices A diabetic diet is all about balance and the choices you make. It works best when you eat a variety of foods in the right portions and at the same times each day. It
More informationIntroduction to Nutrition Handbook Motivation is what gets you started; HABIT is what keeps you going!
Introduction to Nutrition Handbook Motivation is what gets you started; HABIT is what keeps you going! Written by: Nicole Marchand Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian
More informationAre YOU Ready to Perform to Your Optimal Levels?
Are YOU Ready to Perform to Your Optimal Levels? 1. Have you had 8 Hours Quality Sleep Last night? Are you resting like a Footballer? 2. Have you taken in 500ml of Water upon waking up? Are you thinking
More informationCoach on Call. Thank you for your interest in The Mighty Mediterranean Diet. I hope you find this tip sheet helpful.
It was great to talk with you. Thank you for your interest in. I hope you find this tip sheet helpful. Please give me a call if you have more questions about this or other topics. As your UPMC Health Plan
More informationFive Reasons to Be On A Healing Diet
The FIVE FACTORS to Determine if the Advanced Diet Cellular Five Reasons to Be On A Healing Diet High Cholesterol and Triglycerides Levels- if you are not a fat burner but a sugar burner you will have
More informationNUTRITION 101: DIETARY GUIDELINES FOR A HEALTHIER YOU!
NUTRITION 101: DIETARY GUIDELINES FOR A HEALTHIER YOU! OBJECTIVES Participants will be able to: Identify the 5 general guidelines of the Dietary Guidelines for Americans Have a general understanding of
More informationHow to Fight Diabetes and Win. Meal. Planning NUTURNA. Advance Diabetic Support
How to Fight Diabetes and Win Meal Planning NUTURNA TM Advance Diabetic Support Meal Planning Well-balanced and portion-controlled meals are vital to the control of blood sugar levels and management of
More informationThe Top 25 Food Choices in the Performance Diet
The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates
More informationBlood Glucose Management
Patient Education Section 3 Page 1 Blood Glucose Management With carbohydrate counting The foods you eat have different effects on your blood sugar. Healthy eating involves eating a variety of foods, including
More information511 Weight Loss System Guide
511 Weight Loss System Guide WELCOME The 511 System is designed so that you can maintain a healthy, active lifestyle for many years to come. Each component promotes sustainable, long-term change. The program
More informationNUTRITION OVERVIEW LIST OF FOODS & FLUIDS
NUTRITION OVERVIEW PROTEIN CHICKEN/TURKEY BREASTS LEAN LAMB/GOAT FISH (TUNA, SALMON, BASA) COTTAGE CHEESE (CASEIN) RICOTTA CHEESE (WHEY) LOW-FAT PANEER MILK- LOW FAT EGG WHITES WHOLE EGGS GREEK YOGURT
More informationPHAROAH FIT THE ATHLETE PLAN
PHAROAH FIT THE ATHLETE PLAN Copyright 2017 by Ray Pharoah. All Rights No part of this publication may be reproduced, distributed, sold or transmitted in any form or by any means. 1 Welcome to the Pharoah
More informationNutrition Basics. Australian Institute of Fitness 1 / 10
Nutrition Basics Australian Institute of Fitness 1 / 10 INTRODUCTION Understanding nutrition is fundamental to good health, performance, weight loss and weight management. Fitness professionals play the
More informationFish, Meat, Poultry, Dairy, and Eggs
Poultry, Dairy, Session 4 Background Information Tips Goals Assessment In an average WEEK, how many servings of these foods do you eat? Desirable Could be improved Needs to be improved 1. Fish, including
More informationBUILT IN 42: NUTRITIONAL GUIDE
[1] WELCOME TO A NEW YOU IN JUST 42 DAYS Congratulations on joining a one of a kind program that gets you results fast! With your hard work, commitment and perseverance the Heavyweights training team will
More informationJuvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends. Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015
Juvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015 Overview There are no foods that cause Juvenile Arthritis (JA) or that can cure
More informationKIM BEACH FAQ's 2016 MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE
KIMBEACH.COM Updated: Feb 2016 MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE What you need to know about the #noexcuses program and how it can best benefit you. Where can I find the portion
More informationLethbridge FBBC Nutrition Starter Manual. Lethbridge FBBC
Lethbridge FBBC Nutrition Starter Manual Lethbridge FBBC 2015 1 Introduction Nutrition is absolutely the number one factor when it comes to your energy, your health, and achieving results in the gym. You
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More informationEating Healthy with PSC. Erin Paice, RD, CD-N Hartford Hospital Transplant
Eating Healthy with PSC Erin Paice, RD, CD-N Hartford Hospital Transplant Objectives What does it mean to eat healthy? What are barriers to maintaining a healthy diet with PSC? How can we keep a healthy
More informationHEALTH AND NUTRITION FOR JM KIDS AND THEIR FAMILIES. Julie Shevlin ~ JM Mom MS, RDN, CD. Cure JM Board Member
HEALTH AND NUTRITION FOR JM KIDS AND THEIR FAMILIES Julie Shevlin ~ JM Mom MS, RDN, CD Cure JM Board Member What can we cover? Basic nutrition and health guidelines Special considerations for JM Popular
More informationJUST ME TEA AUSTRALIA MEAL PLAN GUIDE
JUST ME TEA AUSTRALIA MEAL PLAN GUIDE MEAL PLAN GUIDE Important notes: It is essential that you use this eating plan in conjunction with our weight loss tea range and your normal exercise routine. Additionally,
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More information7 Week Program For Athletes
I want to make it our team goal to be really strong and lean. It does not mean that we can't gain weight but we need to gain muscle mass not body fat. I want to educate my athletes about proper eating.
More informationBowel Problems and Radiation Therapy
Bowel Problems and Radiation Therapy (The following information is based on the general experiences of many prostate cancer patients. Your experience may be different.) 1 Table of Contents What Will I
More informationCONGRATULATIONS! 2009 Hard Exercise Works, LLC All Rights Reserved
This book is dedicated to all of our clients who have changed their lives with Exercise Coaching and the NuFit System and to those who are taking the next step to transforming their lives. CONGRATULATIONS!
More informationPhase 2: Making Choices
Phase 2: Making Choices Please create your own menu using this template as a guideline, e-mail it back to me and I will review it with you and put in your file. General Menu Planning Considerations Aim
More informationYOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh?
YOU ARE WHAT YOU EAT 1. Do you shop for food less frequently than every four days? 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? 3. Do you eat more cooked vegetables than
More information