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EAT TO FUEL YOUR BODY
P O S I T I V E N U T R I T I O N G U I D E L I N E S
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P O S I T I V E N U T R I T I O N G U I D E L I N E S
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SO YOU WANT TO EAT HEALTHIER, LOSE A FEW KILOS (OR A LOT!) BUT ARE NOT SURE WHERE TO START? MY GUIDELINES ARE BASED AROUND MY FOOD PHILOSOPHY WHICH I CALL ‘POSITIVE NUTRITION’. WHEN IT COMES TO REDUCING BODY FAT, 80% OF YOUR RESULTS WILL COME DOWN TO WHAT YOU EAT RATHER THAN HOW HARD YOU TRAIN!
Being organised and prepared is also very important as you are less likely to make poor food choices if you have planned your meals in advance. Remember eating well doesn’t have to be boring or bland, feel free to download any of the recipes on my website as I have designed these to be healthy, tasty and easy to make.
These guidelines are based upon the most common questions that I have been asked during my career, however should you have any specific questions please feel free to drop my team and I an email.
You may also want to consider my new App Program this will provide you with daily meals and training, specifically tailored to your goals along with professional support by my team of PT’s through my private Facebook support group.
How often should I eat?To ensure your metabolism is firing I believe that eating every 2-3 hours throughout the day is really important. Not only will it keep your blood sugar stable (which will put your body into an ideal fat burning position whilst avoids cravings) you will be speeding up your metabolism and before you know it you will be hanging for your next meal. This is why embracing 5-6 portion sized meals a day is crucial in creating a healthy metabolism and achieving long term weight loss.
Why is stabilising your blood sugar important?If you can eat to keep your blood sugar stable your body will naturally be in an ideal fat burning position. To do this you need to eat the right foods frequently throughout the day to avoid becoming hungry which can lead to low blood sugar, cravings and overeating. Making sure you are including all food groups into your day at the right times such as low GI carbs, lean proteins and good fats is extremely important to ensure you are using the fuel instead of storing it.
Why should I consider portion size?When it comes to portion size everyone’s portion can be slightly different depending on size or gender so to think of it this way,
you should never feel overly full after a meal, and your body should feel comfortable and satisfied. Your brain needs a bit of catching up after a meal as it doesn’t registered how full you are until about 20 minutes after you have eaten. So eat slowly and enjoy each mouthful and be aware of how much food you are eating.
Why is water so critical?Your blood is made up of water and it is the vehicle that transports the nutrients around your body to all your cells to ensure you stay healthy. Water is vital in order to keep your body hydrated especially when you are training. When you wake up in the morning your body is automatically dehydrated, so getting up and drinking 2 x 250ml glasses of water is idea. Also dehydration can lead to tiredness and fatigue, so make sure you are drinking 2 litres of water a day.
How much protein do I need?I don’t believe in high protein diets but I do believe in eating protein constantly throughout the day in small quantities as it makes you fuller for longer whilst aiding in keeping your blood sugar stable. Your muscles need protein to repair and grow as well, the more lean muscle you can build on your body the more fat you will be burn at rest.
Why good fats are important for fat loss?Especially in the past 20 years our opinion of fat has been negative!! Eating saturated fats is not great for your body but eating good fats is highly beneficial. Eating good fats like fish, nuts and avocado is great for your brain, hormonal levels and also in achieving fat loss. The key is not to go overboard in eating any sort of fat, but in small portioned size quantities it will aid in keeping your blood sugar stable and because of this will help you achieve your goals.
P O S I T I V E N U T R I T I O N G U I D E L I N E S
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What about carbohydrates?Your brain and body run off carbohydrates, it is your first source of energy your body uses to perform any task. This is why going on a low carbohydrate diet will leave you feeling tired and cranky. Initially you may experience weight loss but a lot of that will just be water (for every gram of carbohydrate you consume your body stores around 3 grams of water).Eating quality carbohydrates at the right time paired with a small amount of protein is the way to go. Start your day off by eating low GI Complex Carbohydrates which will provide your body with the energy it needs to get through the day and then as the afternoon hits cut the carbs and introduce good fats and protein both of which have minimal effect on your blood sugar which leads to maximum fat burn all afternoon right through to when you wake up in the morning.
Processed foods – The enemy!!Why are processed foods bad for you? A lot of processed foods can be full of sugar, preservatives and/or saturated fats. The nutritional value in processed foods is minimal and to ensure your body receives all the nutrients it needs to function properly you need to fuel your body with food it will recognise and use for energy. A general rule of thumb is to steer away from packaged highly processed foods and focus on fresh fruit, vegetables, lean meats, nuts and seeds.
Nutritional value should be a key consideration!! Nutritional Value is the amount of nutrients your body will take away from the foods you eat. Eating wholefoods regularly is going to supply your body with lots of nutrients which your blood will transport to your cells to use as energy. Eating process foods that have little
to no nutritional value will lead to a greater chance of fat storage as your body will won’t efficiently know how to process it.
Sugar and what effect it has on our bodiesConsuming refined sugars can be detrimental to your body. A lot of processed bars and snacks in our supermarkets are full of sugar so you need to make sure you read the nutritional panel even if the marketing on the front of the packet tells you it is healthy! It is always a good idea to use unrefined sweeteners that have minimal effect on our blood sugar such as Rice Malt Syrup in your cooking or baking. You still get your sweetness without the refined sugar.
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P O S I T I V E N U T R I T I O N G U I D E L I N E S
I’d like to make positive changes to my weight, Nutrition and Fitness, what next?I created my programs specifically to help you create the body you want but also to learn the habits that will help you sustain your results long term.
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CLICK HERE TO READ MORE ABOUT PROGRAMS, WATCH MY INTRODUCTION VIDEOS AND SEE OTHERS FANTASTIC RESULTS.
P O S I T I V E N U T R I T I O N G U I D E L I N E S
NB: Please remember these are generic guidelines based on my own experience and do not take into account your individual circumstances. If you have had any health issues whatsoever in the past you should speak to a health care professional before making any changes to your diet or exercise routine.
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