| FIT 2 THE CORE.com |
| Kelly Barker Changed Right Before your Eyes, Click Below to see her amazing Transformation!!! Kelly's Transformation (8-07-06) |
Nutrition Formula
| Supportive Eating |
Great Recipes!! Great Books
Recommended by Fit2theCore.....
Recommended by Fit2theCore.....
Every 2- 3 hours try to put an equal sized portion of a lean protein,
starchy carbohydrate and fibrous carbohydrate in meals free from
simple sugars, refined carbohydrates and low in saturated fat. Eating
supportive meals in this way helps to maintain optimal energy, healthy
metabolism and a nutritional foundation to build a lean toned body by
stabilizing your Insulin (storage hormone) and glucagon (release
hormone) production. These in turn allows your body to burn more
calories and mobilize more fat to be used as energy throughout the day.
With each feeding opportunity you must include a lean protein and a
complex carbohydrate such as a fruit or vegetable. If it's within 2-3
hours of your workout include a starchy carbohydrate(pasta,rice
whole grains) in with your meal if not stay with the complex
carbohydrates.
You must also get 30% of your total caloric intake. 1/3
polyunsaturated fats, 1/3monounsaturated fats and 1/3 unsaturated
fats. Balancing your fat intake will optimize your health, body
composition and performance.
starchy carbohydrate and fibrous carbohydrate in meals free from
simple sugars, refined carbohydrates and low in saturated fat. Eating
supportive meals in this way helps to maintain optimal energy, healthy
metabolism and a nutritional foundation to build a lean toned body by
stabilizing your Insulin (storage hormone) and glucagon (release
hormone) production. These in turn allows your body to burn more
calories and mobilize more fat to be used as energy throughout the day.
With each feeding opportunity you must include a lean protein and a
complex carbohydrate such as a fruit or vegetable. If it's within 2-3
hours of your workout include a starchy carbohydrate(pasta,rice
whole grains) in with your meal if not stay with the complex
carbohydrates.
You must also get 30% of your total caloric intake. 1/3
polyunsaturated fats, 1/3monounsaturated fats and 1/3 unsaturated
fats. Balancing your fat intake will optimize your health, body
composition and performance.
| Guidelines to Fueling your body correctly |
1. When did you last eat? If it’s been longer than 2 hours eat immediately.
2. Where is the complete protein? Are you about to eat at least 1 serving of complete protein? If not,
find some protein. (one serving is 20-30g for women and 40-60g for men).
3. Where are the veggies? Are you about to eat at least 2-3 servings of veggies? Prepare them anyway
you like, but eat them at every feeding opportunity. (One serving is about ½ cup of veggies).
4. Where are the carbs? If you haven’t just worked out, put down the pasta, bread, rice, and other
starchy carbs in favor of a double serving of fruits and veggies- yep, even at reentrants. If you have just
worked out, a mix of carb sources is fine.
5. Where are your fats coming from? Today you need some fats from animal foods, from olive oil,
from mixed nuts, and from flaxseed/flaxseed oil. Spread them throughout the day.
6. Did you take your fish oil yet? Make sure you don’t miss taking a capsule or two with each feeding
opportunity.
7. Are you drinking water or green tea? Avoid the calorie containing drinks; send back the soda, fruit
juice, and anything else with more than 0 calories.
8. Are you breaking the 10% rule? Are you breaking any of the rules above? If so, count this feeding
opportunity as part of your 10% and get back on track with your very next meal.
2. Where is the complete protein? Are you about to eat at least 1 serving of complete protein? If not,
find some protein. (one serving is 20-30g for women and 40-60g for men).
3. Where are the veggies? Are you about to eat at least 2-3 servings of veggies? Prepare them anyway
you like, but eat them at every feeding opportunity. (One serving is about ½ cup of veggies).
4. Where are the carbs? If you haven’t just worked out, put down the pasta, bread, rice, and other
starchy carbs in favor of a double serving of fruits and veggies- yep, even at reentrants. If you have just
worked out, a mix of carb sources is fine.
5. Where are your fats coming from? Today you need some fats from animal foods, from olive oil,
from mixed nuts, and from flaxseed/flaxseed oil. Spread them throughout the day.
6. Did you take your fish oil yet? Make sure you don’t miss taking a capsule or two with each feeding
opportunity.
7. Are you drinking water or green tea? Avoid the calorie containing drinks; send back the soda, fruit
juice, and anything else with more than 0 calories.
8. Are you breaking the 10% rule? Are you breaking any of the rules above? If so, count this feeding
opportunity as part of your 10% and get back on track with your very next meal.
| Listed below are examples of nutrient sources explained above: |
| Lean Protein Egg Whites Chicken Breast Turkey Breast (Whole or Ground) Fish |
| Fibrous Carbs Asparagus Green Beans Broccoli Carrots Califlower Green Lettuce |
| Starchy Carbs Corn Rice (Basmati or Brown) Tomatoes Sweet Potatoes |
| Fats Polyunsaturated and Monounsaturated Safflower / Sunflower Oil Canola Oil Virgin Olive Oil Flaxseed Oil |
| Tips for Supportive Eating in Restaurants |
Many people who start on a supportive nutrition program find it difficult to order foods when eating out at
restaurants. All it requires is a bit of additional education to make restaurant food supportive. Here are some tips.
1. When you order chicken or fish, make sure it's baked or broiled, is not prepared with breading, and has not
been marinated in oils. Most spices are fine. Order sauces "on the side" and use lightly to taste.
2. Most pastas in restaurants are cooked in water with oil added. Ask for pasta fresh cooked without oil. Cream
sauces are usually much higher in fat than red sauces. It's best to order the sauce on the side and add only enough
to provide the taste you like.
3. Most restaurants that offer rice dishes or potato dishes can easily prepare rice without sauces or butter and
baked potatoes without the additions. Many physique athletes carry their own butter substitutes to sprinkle on
baked potatoes in restaurants.
4. Many Chinese restaurants offer fresh white meat poultry or seafood with vegetables. Ask for the food
"steamed" and any sauces prepared without corn starch. Avoid fried rice and ask for all meals prepared without
MSG.
5. Mexican restaurants often add beef fat to their beans and butter to the rice. Avoid fried tortillas. It's fine to
order chicken or shrimp in corn tortillas and rice without butter. Easy on the cheeses.
6. Watch out for "healthy" salads loaded with cheeses, nuts, and bacon bits. A broiled chicken breast cut up in a
green salad with a baked potato is a supportive meal that can be prepared in almost every salad serving
restaurant. Opt for non-fat dressings if available. Try substituting lemon juice for salad dressing.
7. Japanese restaurants offer sushi and sashimi. The white fish (yellow tail, grouper, marlin, etc.) are usually the
leanest high quality proteins. Sushi rice is usually white rice. If brown rice is available, it's better to order sashimi
with brown rice on the side and a cucumber salad.
8. Be careful of menu items that say "low fat" and contain high fat ingredients. I've seen low-fat quesadillas (fried)
with guacamole and cheese offering near 50% of calories from fat. Don't be afraid to order items that are not on
the menu. If a restaurant has potato skins, it means they also have potatoes. Be sure to ask for what you want,
not only what the menu suggests you should have.
restaurants. All it requires is a bit of additional education to make restaurant food supportive. Here are some tips.
1. When you order chicken or fish, make sure it's baked or broiled, is not prepared with breading, and has not
been marinated in oils. Most spices are fine. Order sauces "on the side" and use lightly to taste.
2. Most pastas in restaurants are cooked in water with oil added. Ask for pasta fresh cooked without oil. Cream
sauces are usually much higher in fat than red sauces. It's best to order the sauce on the side and add only enough
to provide the taste you like.
3. Most restaurants that offer rice dishes or potato dishes can easily prepare rice without sauces or butter and
baked potatoes without the additions. Many physique athletes carry their own butter substitutes to sprinkle on
baked potatoes in restaurants.
4. Many Chinese restaurants offer fresh white meat poultry or seafood with vegetables. Ask for the food
"steamed" and any sauces prepared without corn starch. Avoid fried rice and ask for all meals prepared without
MSG.
5. Mexican restaurants often add beef fat to their beans and butter to the rice. Avoid fried tortillas. It's fine to
order chicken or shrimp in corn tortillas and rice without butter. Easy on the cheeses.
6. Watch out for "healthy" salads loaded with cheeses, nuts, and bacon bits. A broiled chicken breast cut up in a
green salad with a baked potato is a supportive meal that can be prepared in almost every salad serving
restaurant. Opt for non-fat dressings if available. Try substituting lemon juice for salad dressing.
7. Japanese restaurants offer sushi and sashimi. The white fish (yellow tail, grouper, marlin, etc.) are usually the
leanest high quality proteins. Sushi rice is usually white rice. If brown rice is available, it's better to order sashimi
with brown rice on the side and a cucumber salad.
8. Be careful of menu items that say "low fat" and contain high fat ingredients. I've seen low-fat quesadillas (fried)
with guacamole and cheese offering near 50% of calories from fat. Don't be afraid to order items that are not on
the menu. If a restaurant has potato skins, it means they also have potatoes. Be sure to ask for what you want,
not only what the menu suggests you should have.
 | |  | |  | |  | |  | |  | |  |
 |
 |
 |
 |
 |
 |