Personal Trainer | Toronto, Canada | Results Fitness Studio

Nutrition & Tips

You can’t out-train a bad diet. We offer a personalized nutrition program based on your lifestyle and goals. Nutrition programs, dietary recommendations and supplement plans are available to help you get your results quickly and safely. We educate you on how to eat healthier with your busy schedule. Each week we provide new and exciting recipes. We offer, in home assessment of your kitchen, shopping guidelines and tips on how to cook more efficient and still be healthy that you and your family will enjoy.

FOODS TO LIMIT OR ELIMINATE:

FATS: Try to eliminate.

Butter

Margarine

Fried Foods

Vegetable oils/cooking oils

High fat salad dressings

Mayonnaise

Sour cream

Cheese

High fat dairy products

FATTY MEATS: Try to eliminate.

Bacon

Fatty cuts of beef

Sardines

Dark turkey and chicken meat

Deli meats

Sausage

Beef jerky

Hot dogs

Fish sticks

SUGARS: Try to eliminate.

Canned fruits

Soft drinks

High sugar yogurt

Candy

Juice

Ice cream

Cakes

Pies

HIGH FAT NATURAL FOODS: Limit your portions calories can rack up quickly with these!

Avocados

Nuts

Peanut butter

Granola

Olives

Coconuts

Seeds

Dried fruits

PROTEINS: Eat with every meal.

Chicken Breast

Extra lean ground beef

Beef tenderloin

Top Sirloin

Egg whites

Cod

Halibut

Salmon

Swordfish

10. Tuna-water packed or fresh, low sodium is best

11. Ground turkey breast

12. Low or non-fat cottage cheese

13. Protein drinks

14. Non-fat or low carb yogurt

15. Tofu

CARBS: Eat in the early part of the day.

Whole grain breads

Sweet potato/yam

Beans

Old fashioned oatmeal

Whole wheat pasta

Brown rice

Wild rice

Strawberries

Apples

10. Grapefruit

11. Melons

FIBROUS CARBS/VEGETABLES: Can be eaten with any meal.

Asparagus

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Lettuce

Spinach

10. Squash

11. Peppers

12. Tomato

13. Zucchini

APPROVED BY

BBB

Better Business Bureau

TOP 10 NUTRITION RULES TO FOLLOW

1.Breakfast is the most important meal of the day.

2.Eat small, frequent meals, 5-6 meals a day, spaced evenly throughout the day, every 3 hours. If you are not used to eating so many meals, start with 3 then include another meal every 2 weeks.

3.Each meal should contain a “serving” of lean protein and complex carbohydrate and a vegetable, except for your last meal, should only be lean protein and veggies.

4.Try to consume 1 gram of lean protein per pound of your lean body weight.

5.Limit food that contains white flour and sugar.

6.Become aware of portion sizes. Weigh and measure things. If you are not sure your starchy and fibrous carbohydrates should be the size of your fist and the lean protein the size of your palm (excluding fingers) per meal.

7.Herbal teas and water with lemon (optional) as long as you are getting at least 2-3 litres per day.

8.KEEP A FOOD LOG! Makes you accountable, share it with a friend or give it to your trainer.

9.Allow yourself to have two cheat meals per week.

10. When you slip up, learn from it. Don’t beat yourself up. Then just get right back on track.

Protein

Benefits of protein

Proteins are indispensable for growth and maintenance of every kind of cell in our body. Body development, replenishment of lost blood, healing of wounds and scars, replacement of dead cells, and hair and nail growth need proteins. Proteins in the form of enzymes, hormones and antibodies promote healthy metabolic and physiological processes, and boost our nervous and immunity systems. In situations when fat and carbohydrate food sources are not providing adequate calories, proteins are degraded to generate the calories our body needs.

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes. choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet

You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Protein has a large number of important functions in the human body—and in fact, the human body is about 45% protein. It’s an essential macromolecule without which our bodies would be unable to repair, regulate, or protect themselves

Carbohydrate

Carbs are one of three main nutrients in food, the others being fats and proteins. Carbohydrates are the main energy source for the human body.

The reason you want minimize your carbohydrate consumption in the evening is you will build up all that energy, and you will not put it to use. You will go to sleep with all this stored up energy (carbohydrates) and it will not be put to use. What this means is that those carbohydrates (essentially sugar) will be converted to fat - not what you desire, obviously. Diet that does not contain carbohydrate can lead to muscle breakdown, ketosis and dehydration.

Carbohydrates and Fiber

Carbohydrate-rich foods like whole wheat bread, pasta and rice, pulses and some fruits are particularly rich in fiber, which helps to prevent constipation. The fiber in fruit, vegetables and pulses, can also help reduce blood cholesterol levels.

Carbohydrates in Fruit and Vegetables

Many (not all) carbs in fruit and vegetables are classed as sugars, but these are unrefined sugars and are quite different from the non-nutritious carb sugars found in manufactured, processed food. Fresh fruit and vegetables contain vital phyto-chemicals and other micro-nutrients that help protect us against serious diseases like heart disease and cancer. Aim to eat at least five portions of fruit and vegetables a day.

Carbohydrate foods are known to offer a number of health benefits. The resistant starches that are naturally found in foods such as green bananas, navy beans and whole-grain bread are beneficial for colon health. They also contribute in lowering the blood cholesterol levels and excess body weight. High carbohydrate foods act as body’s fuel and improve muscle contractions and several physiological functions. They make you to feel energetic, enthusiastic and full of vigor. An inadequate carbohydrate intake can give rise to impaired central nervous system function. The complex carbohydrates are high-fiber foods, which help improve digestion, stabilize blood sugar and maintain the energy levels.

The Bad Guys!

Unhealthy carbohydrates are the refined sugar carbs, found in foods like: cookies, sweets, cakes, carbonated soft drinks, ice-cream and syrups. The most refined of all sugars is table or icing sugar. Healthwise, we don't need to eat any of these refined carbohydrate foods.

Fiber: An essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.

The two types of fiber are soluble and insoluble.

Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

The Good Fats

Monounsaturated Fats, Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.

Polyunsaturated fats,also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

The Bad Fats

Saturated fats, raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil, and palm kernel oil.

Trans fats,are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwave popcorn as well as in vegetable shortening and hard stick margarine.

For Healthy Recipes click Here

For Vegan Recipes click Here