The Do's & Don'ts of Nutrition

STOP DIETING…. Put good fuel into your body by ADDING IN what you need NOT taking it away. No more calorie restricted diets or counting points!

DRINK WATER…. Drink half your body weight in ounces of water.

EAT A CLEAN DIET…. Stick to food as close to it’s natural form as you can and is processed or refined as little as possible.

EAT YOUR VEGETABLES…. Eat a colorful variety at every meal. There is such a wonderful variety you are bound to find some you like. One serving = 1 cup raw or ½ cup cooked.

EAT YOUR FRUIT…. Eat 3-4 servings a day to curb your sugar cravings and fill you up. One serving = a medium sized fruit or ½ cup of berries.

EAT PROTEIN…. Eat quality, low fat protein with every meal to fill you up and keep you satisfied. The palm of your hand = one serving. (Guys can have 2 at each meal)

EAT HEALTHY FATS…. Find them by eating whole foods such as seeds, nuts, avocados, whole eggs, meats, fish, olive and flax-seed oil. Avoid hydrogenated or trans fats.

CARBS AFTER YOUR WORKOUT…. If you want to lose fat, limit your carb intake to within 2 hours after your workout.

LIMIT SIMPLE CARBS…. Avoid sugary simple carbs. Fill up on whole grains.

DON’T DRINK YOUR CALORIES…. Drink water, black coffee, or tea. Avoid juice, fancy coffee drinks, sodas, and alcohol which are filled with empty calories.

EAT EVERY 3-4 HOURS… Maintains blood sugar levels, prevents blood sugar crashes and overeating.

PLAN AND PREPARE…. Plan your snacks and meals. Prep by chopping lots of veggies and pre-cooking proteins and grains so you can quickly put a meal together!

90/10 RULE…. Follow these rules 90% of the time for the best results.

BOTTOM LINE: Nutrition accounts for 75% of your results.