FIT FOOD

Being FIT requires a Healthy Diet.

If you spend 5 days a week strength training and do cardio 7 days per week, you will not achieve a fit and/or lean body if you neglect your diet.

No amount of exercise can make up for fast food, lack of food and a diet that offers little nutrition and lots of fat, sugar and sodium. Forget about looking fit, what about the internal medical problems you may be causing or contributing to.

Proper nutrition combined with weight resistance training and cardiovascular activity, not only helps you achieve a lean fit look, it is also most beneficial for your health and great for the mind.

There are many different types of diets out there; vegan, We believe the best diet is one that combines lean proteins, with vegetables and clean carbohydrates.

For weight/fat loss we recommend

Drink plenty of water, avoid soda , high sugar fruit juice and alcohol. Crystal Light is okay, but water is best. It is recommended you take in at least half your body weight in ounces of water per day.

Take a Multi Vitamin Daily.

Weigh yourself only once a week, at the same time, under the same conditions.

Proper Diet alone may not allow you to achieve your goals. Combine these nutritional recommendations with cardiovascular activity and weight resistance training.

Before starting any diet or exercise program consult your physician.

FOOD PREP:

All food should be baked, broiled, grilled or steamed. Avoid salty seasonings and heavy condiments. Remove all fat on meats before cooking. Remember fresh is best.

All food should be weighed and packaged ahead of time, to avoid over eating or eating something you should not.

FOOD SUBSTITUTIONS:

Protein: White meat chicken and turkey, boneless pork, fish and very lean red meat occasionally.

Carbohydrates:

Starch: Sweet Potatoes, white potatoes, brown rice, white rice, old fashion oatmeal (not instant or pre sweetened), whole grain pasta, quinoa, whole grain bread, corn, peas and beans.

Veggies: Broccoli, green beans, Brussels sprouts, squash, zucchini, peppers, green leafy veggies. The greener the better.

Fruits: Tomatoes, grapefruit, dried apples, strawberries and pineapple.

Fat: (minimal use of course) olive oil, peanut and other oils, light mayo, butter and light salad dressings.

Dairy: (minimal) fat free milk, fat free cream, fat free yogurt

When choosing food to get the most nutrients and least sugar ( thus less rapid insulin raise) choose foods that are lower on the Glycemic Index.

Eat 5-6 small well balance meals per day. If you over indulge put it behind you and get right back on track.

Choose wisely when eating out.