he lite healthy ating at loss utritional ystem · 2017. 3. 10. · our bodies cannot store protein...

ELITE SPORTS PERFORMANCE, LLC - 7686 ST CLAIR AVE., MENTOR, OH 44060 - 440-537-3008 WWW.ELITESPORTSPERFORMANCEGYM.COM - [email protected]

THE ELITE HEALTHY EATING & FAT LOSS NUTRITIONAL SYSTEM The nutritional philosophy at Elite is a non-gimmicky approach that is made to stick. We focus on creating lifelong healthy

habits as opposed to your typical “21-day” quick fix diet that you see just about everywhere. While the latter approach

might work, it won’t last – and lasting habits are truly what we are after. So while this might not be a “sexy” approach to

fat loss, it is an approach that WILL improve your overall health, sense of well-being, and help you shed fat.

The Elite Nutritional System involves a 6-step sequence that involves focusing on one stage of nutrition at a time. With

each stage, we work to educate you in that area and to ultimately instill healthy habits involving that specific nutritional

stage. Only once you fully understand the importance of that stage and the habits are created, then will you then move

on to the next stage. So this is an individualized approach – allowing you to move at rate that you are comfortable with.

Some stages may be easy to comprehend and creating the habits will be a piece of cake. You might get through these

stages rather quickly. Other sequences might be confusing or take time for the habits to be instilled – and this is alright

as our ultimate goal is to chase progress and not perfection.

With each stage we will focus on the following:

Why this particular stage important

The main goals of that stage

How to properly prepare for that stage – as preparation is the key!

As you go through each stage, I urge you to communicate with me in regards to any questions, confusion, or any type of

feedback you may have. We are working on this together, as a team, and therefore I am here to help you with this in any

way. When it comes to diet, you cannot take a cookie cutter approach and hope for the best. Every person is very unique

– therefore we have to create a nutritional plan that WORKS FOR YOU!

While you may have lots of questions about nutrition as a whole, I really want you to focus on the particular stage at hand

and focus on mastering that stage. While you are on that stage, just do your best to eat what you think is a healthy diet

without over stressing too much about every little detail – again direct most of your energy and effort to the particular

stage at hand (as well as to continue implementing the stages you have already completed).

As you begin this journey, I want you to start by creating some goals as to WHY you want to improve your health and body

composition through nutrition. While you might immediately think, “to lose fat” I want you to further explain WHY “losing

fat” is important to you. So really dig deep and take some time to think about your reasoning for improving your life

through nutrition. On the reverse side of this sheet you can start on your goals. Once this is completed we can then move

onto stage 1.

http://www.elitesportsperformancegym.com/

mailto:[email protected]


“A GOAL WITHOUT A PLAN IS JUST A WISH”

DATE: ________________

TRAINING GOAL : __________________________________________________________

SPECIFIC (specifically define your goal)

MEASURABLE (define what success is and how you will measure it)

ACTION ORIENTED (describe the actions needed to achieve this goal(s)

RELEVANT (how does this goal fit into your overall vision)

TIME-BOUND (what is the deadline for completion)

WHY THIS GOAL IS “IMPORTANT” TO YOU:





DATE: ________________

NUTRITION GOAL: __________________________________________________________



ACTIONS (describe what actions you have to take to achieve this goal)








DATE: ________________

MINDSET GOAL: __________________________________________________________



ACTIONS (describe what actions you have to take to achieve this goal)






ELITE SPORTS PERFORMANCE, LLC - 7686 ST CLAIR AVE., MENTOR, OH 44060 - 440-537-3008

WWW.ELITESPORTSPERFORMANCEGYM.COM - [email protected] 1

STAGE 1 – HYDRATION AND ESSENTIAL SUPPLEMENTATION

WHY THIS STAGE IS IMPORTANT

IN STAGE 1 WE ARE LOOKING TO REALLY PLACE AN EMPHASIS ON PROVIDING THE BODY WITH SOME OF THE MOST ESSENTIAL NUTRIENTS

IT NEEDS TO MAINTAIN OVERALL HEALTH AND OPTIMAL FUNCTION – WATER, VITAMINS AND MINERALS. BASICALLY WE ARE LOOKING TO

PROVIDE THE BODY WITH ALL THE ESSENTIAL BUILDING BLOCKS IT NEEDS TO FUNCTION OPTIMALLY. THIS IS THE FIRST STEP IN IMPROVING

HEALTH, BODY COMPOSITION, AND OVERALL SENSE OF WELLBEING.

WITH THE BODY BEING MADE UP OF A LITTLE OVER HALF WATER, IT IS A NO BRAINER WHY IT IS IMPORTANT TO STAY HYDRATED. IF YOU

WERE STRANDED IN A DESSERT WITH NO FOOD, YOU WOULD DIE OF DEHYDRATION FAR BEFORE STARVATION WOULD HIT YOU. THIS TELLS

US HOW IMPORTANT WATER IS TO THE HUMAN BODY. IT IS INVOLVED IN JUST ABOUT EVERY BODILY ACTIVITY. VITAMINS AND MINERALS

ARE VERY IMPORTANT AS THEY TOO PLAY HUNDREDS OF ROLES IN THE BODY AND ARE NEEDED FOR SURVIVAL AS WELL.

IN STAGE 1, WE ALSO LOOK TO ADD SOME SUPPLEMENTS TO IMPROVE OUR GUT AND CARDIOVASCULAR HEALTH. IMPROVED GUT HEALTH

IS IMPORTANT BECAUSE IT HELPS US ABSORB THE ESSENTIAL NUTRIENTS FROM FOOD THAT THE BODY NEEDS. IT ALSO AIDS IN FAT LOSS AS

A BONUS! OUR GUT IS OUR IMMUNE SYSTEMS FIRST LINE OF DEFENSE, HAVING AN OPTIMAL FUNCTIONING GUT IS IDEAL TO PREVENT

SICKNESS. IMPROVING CARDIOVASCULAR HEALTH IS IMPORTANT FOR THE HEART, ONE OF THE MOST IMPORTANT ORGANS IN THE BODY!

ALL OF THESE NUTRIENTS ARE NEEDED IN ORDER TO TURN THE BODY INTO WELL-OILED FAT BURNING MACHINE. ANY DEFICIENCY IN ONE

OR SEVERAL OF THESE WILL HINDER THE BODY’S ABILITY TO IMPROVE BODY COMPOSITION.





STAGE 1 GOALS

1. STAY HYDRATED ALL THROUGHOUT THE DAY

o CONSUME HALF YOUR BODYWEIGHT IN OUNCES OF WATER (GREEN TEA AND COFFEE COUNT TOWARDS THIS)

o TRY ADDING LEMON SLICES TO YOUR WATER FOR ADDED HEALTH BENEFITS

o DO NOT ADD SUGAR OR CALORIES TO YOUR BEVERAGES AND DO NOT DRINK POP, FRUIT JUICES, SPORTS DRINKS OR

ANY TYPE OF CALORIE CONTAINING BEVERAGE

o TRY TO CONSUME THE MAJORITY OF YOUR FLUIDS IN-BETWEEN MEALS TO HELP CONTROL HUNGER (SOMETIMES THE

BODY CAN MISTAKE THIRST FOR HUNGER)

2. TAKE ESSENTIAL SUPPLEMENTS DAILY

1. MULTIVITAMIN & VITAMIN D (VITAMINS/MINERALS)

2. PROBIOTIC (GUT HEALTH)

3. FISH OIL (CARDIOVASCULAR HEALTH)

4. GREENS POWDER (VITAMINS/MINERALS, PHYTONUTRIENTS, PH BALANCE)

STAGE 1 PREP

DEVOTE 1 DAY PER WEEK TO PREP ALL OF YOUR VITAMINS. MAKE SURE YOUR WEEKLY VITAMIN ORGANIZER IS FILLED UP AND

READY TO GO FOR THE WEEK.

MAKE SURE YOU HAVE 1 LARGE WATER BOTTLE WASHED AND READY TO GO FOR THE WEEK. YOU WILL CARRY THIS WATER

BOTTLE WITH YOU AT ALL TIMES

OPTIONAL - MAKE SURE YOU HAVE LEMONS ON HAND (OR ANY OTHER FRUITS/VEGGIES SUCH AS LIMES, ORANGES,

CUCUMBER, ETC.) THAT YOU WOULD WANT TO INCLUDE IN YOUR DAILY WATER.

DETERMINE HOW MUCH WATER YOU NEED DAILY (FORMULA BELOW):

BODY WEIGHT: __________ ÷ 2 = __________ OUNCES DAILY ÷ __________ OUNCES IN WATER BOTTLE IN WATER BOTTLE =

__________ # OF WATER BOTTLES PER DAY





STAGE 2 – ADD LEAN PROTEIN TO EACH MEAL


IN STAGE 2, WE ARE LOOKING TO ADD PROTEIN TO EACH AND EVERY MEAL. PROTEIN IS ONE OF THE THREE MAIN MACRONUTRIENTS THAT

MAKE UP THE FOOD WE EAT (THE OTHER BEING FAT AND CARBOHYDRATE). PROTEIN ALSO IS THE MAKEUP TO ALL BODY SYSTEMS -

IMMUNE, REPRODUCTIVE, NEUROLOGICAL, MUSCULAR, ETC. EVERYDAY OUR BODIES ARE STEADILY BREAKING DOWN PROTEIN,

THEREFORE IT IS OUR JOB TO REFILL OUR BODY WITH PROTEIN AND USE IT AS THE ‘REBUILDER.’

PROTEIN CONTAINS ESSENTIAL AMINO ACIDS IN IT WHICH MAKES IT THAT MUCH MORE VALUABLE TO CONSUME. WHAT ARE AMINO ACIDS

YOU MIGHT WONDER? THEY ARE THE BUILDING BLOCKS FOR MOST OF OUR INTERNAL STRUCTURE. THEY ARE RESPONSIBLE FOR

TRANSPORTING AND STORING NUTRIENTS. OUR BODIES CANNOT STORE PROTEIN OR AMINO ACIDS; THEREFORE, PROTEIN IS CONSTANTLY

GETTING USED, RECYCLED, AND SOMETIMES EXCRETED. YOUR BODY USES A LOT OF ENERGY TO BURN THE PROTEIN YOU CONSUME. SO

AS YOU’RE CONSUMING IT, YOUR BODY IS ESSENTIALLY BURNING FAT IN ORDER TO DIGEST IT! IT TAKES US 4X MORE CALORIES TO DIGEST

THAN CARBS AND 10X MORE CALORIES THAN WHEN WE CONSUME FAT. WHEN WE ARE DIGESTING PROTEIN, WE ARE TEMPORARILY

INCREASING OUR METABOLISM BY 20-35%. PROTEIN ALSO TAKES MORE TIME TO DIGEST, WHICH IN RETURN KEEPS US FULLER FOR

LONGER AND REDUCES OUR CHANCES OF OVEREATING! SO NOW YOU SEE WHY PROTEIN IS ON OUR SIDE FOR FAT LOSS AND IMPROVING

BODY COMPOSITION!





STAGE 2 GOALS

1. EAT 20-30 GRAMS PER MEAL/SNACK

PROTEIN NEEDS TO BE THE BUILDING BLOCK FOR EACH MEAL, SO IT IS VITAL TO ENSURE IT IS INCLUDED FOR EVERY TRIP TO

THE TABLE

EATING BREAKFAST WITH A PROTEIN GIVES YOU ENERGY TO PROPEL YOU THROUGHOUT THE DAY AND HELPS TO KEEP YOU

FULLER FOR LONGER TO HELP AVOID THE MID-MORNING CRASH

CONSUMING PROTEIN AFTER YOU WORKOUT HELPS REFUEL/REBUILD YOUR BODY WITH THE MUSCLE YOU BURNED DURING

YOUR STRENUOUS WORKOUT (GIVES YOU THAT LEAN/TONE LOOK!)

PROTEIN BEFORE BED IS A KEY SO YOUR BODY CAN REPAIR OVERNIGHT

STAGE 2 PREP

● BUY LEAN MEATS FROM STORE (SEE ATTACHED GROCERY LIST) TO CONSUME WITH ALL YOUR MAJOR MEALS (BREAKFAST, LUNCH,

DINNER).

● PREPARE YOUR FUTURE MEALS - COOK MORE AT ONE TIME AND STORE EXTRA IN TUPPERWARE CONTAINERS FOR FUTURE USE. PLAN

AHEAD - ALWAYS!

● SWAP OUT YOUR HIGH CARB SNACKS FOR NUTS, JERKY, OR A PROTEIN BAR OR SHAKE

● MIX UP YOUR MEAT PROTEIN SOURCES SO THAT YOU DON’T GET BORED WITH THE SAME OLD MEAL.

● GO GREEK. GREEK YOGURT IS LOADED WITH PROTEIN MAKING FOR A GOOD ADD-ON TO MEAL OR A MIDDAY SNACK.

BODY WEIGHT __________ X .08 GRAMS OF PROTEIN = __________ DAILY AMOUNT OF GRAMS OF PROTEIN INTAKE





STAGE 3 – ADD HEALING FATS TO 2 MEALS DAILY


CONTRARY TO WHAT YOU MAY THINK, NOT ALL FAT IS BAD; IT IS ACTUALLY REQUIRED FOR NUMEROUS FUNCTIONS IN YOUR BODY RELATED

TO GROWTH. THEY BALANCE OUR HORMONAL LEVELS AND HELPS AID IN THE FUNCTIONING OF OUR CENTRAL NERVOUS SYSTEM.

SCIENTISTS HAVE DONE EXTENSIVE RESEARCH ON THE FATTY ACID, OMEGA-3, WHICH IS PROVEN TO HELP OUR BRAIN, MEMORY

RETENTION, AND JOINT PAIN AND PROVIDES FOR A HEALTHY HEART. EVERYTHING WE NEED TO HOLD ONTO AS WE AGE! OUR BODY

CANNOT CREATE OMEGA-3, SO WE MUST GET IT FROM A FOOD SOURCE AND/OR SUPPLEMENT SOURCE. IF WE LACK OMEGA-3 IN OUR

DIET, WE ARE SUSCEPTIBLE TO INFLAMMATION, HIGHER CHOLESTEROL, COGNITIVE DECLINATION, AND ARTHRITIS.

IN ORDER TO KEEP OUR BODY A WELL-OILED MACHINE, WE NEED TO MAKE SURE WE ARE ADDING HEALING FATS TO 2 MEALS PER DAY.

DIETARY FAT IS THE MOST ENERGY DENSE MACRONUTRIENT – SO ALTHOUGH IT IS IMPORTANT TO CONSUME HEALTHY FATS DAILY, BE

SURE TO BE AWARE OF YOUR SERVING SIZES.





STAGE 3 GOALS

1. CONSUME HEALING FATS WITH MEALS OR SNACKS AT LEAST TWICE DAILY (SEE GROCERY LIST FOR HEALTHY OPTIONS):

CONSUME YOUR FISH OIL SUPPLEMENT DAILY TO ENSURE YOU ARE RECEIVING YOUR DAILY OMEGA 3 REQUIREMENTS

USE EXTRA VIRGIN (PREFERABLY ORGANIC) OLIVE OIL FOR DRESSINGS AND LOW-MEDIUM HEAT SAUTÉING

USE EXTRA VIRGIN (PREFERABLY ORGANIC) COCONUT OIL OR GRASS FED BUTTER FOR HIGHER HEAT COOKING

CONSUME RAW NUTS AND SEEDS AS A SNACK WHEN YOU’RE ON THE GO (OR STORE THEM AT YOUR DESK SO YOU

ALWAYS HAVE A HEALTHY SNACK ON HAND)

ADD FLAXSEEDS, CHIA SEEDS, RAW SHREDDED COCONUT, AND/OR RAW CACAO NIBS TO A SNACK/MEAL

ADD AVOCADOS TO YOUR SALAD OR EGGS OR MAKE GUACAMOLE OUR OF THEM TO ADD AS A SIDE TO A MEAL

2. AVOID UNHEALTHY FAT SOURCES SUCH AS:

● SOYBEAN OIL ● CORN OIL ● COTTONSEED OIL ● CANOLA OIL

● RAPESEED OIL ● SUNFLOWER OIL ● SESAME OIL ● GRAPESEED OIL

● SAFFLOWER OIL ● RICE BRAN OIL

STAGE 3 PREP

● ENSURE YOUR CABINETS ARE ALWAYS STOCKED WITH EXTRA VIRGIN OLIVE AND COCONUT OIL (PREFERABLY ORGANIC)

● ENSURE YOU HAVE YOUR RAW NUTS, SEEDS, FLAXSEEDS, CHIA SEEDS, RAW SHREDDED COCONUT, AND RAW CACAO NIBS ON

HAND TO ADD TO SNACKS/MEALS

● BUY AVOCADO IN DIFFERENT LEVELS OF RIPENESS TO USE PERIODICALLY THROUGHOUT THE WEEK (YOU CAN KEEP SOME OF

THEM IN THE FRIDGE TO PRESERVE THEM WHILE LEAVING 1 OR 2 OUT OF THE FRIDGE TO RIPEN).

● TO MAKE SURE THAT YOUR FATS AND OILS DON’T GO RANCID, IT IS IMPORTANT TO KEEP A FEW THINGS IN MIND.

○ DON’T BUY LARGE BATCHES AT A TIME. BUY SMALLER ONES, THAT WAY YOU WILL MOST LIKELY USE

THEM BEFORE THEY GET THE CHANCE TO DAMAGE.

○ THEREFORE, KEEP THEM IN A COOL, DRY, DARK PLACE AND MAKE SURE TO SCREW THE LID ON AS

SOON AS YOU’RE DONE USING THEM.





STAGE 4 – ADD FRUITS AND/OR VEGETABLES TO EVERY MEAL


WHILE FRUITS AND VEGETABLES MAY BE ALL SO COLORFUL AND BEAUTIFUL TO LOOK AT, THEY ARE AN ESSENTIAL FOOD WE NEED TO BE

CONSUMING DAILY. VEGETABLES ARE RESPONSIBLE FOR SUPPLYING OUR BODIES WITH VITAMINS, MINERALS AND PHYTONUTRIENTS

(PHYTONUTRIENTS AREN'T ESSENTIAL FOR KEEPING YOU ALIVE, UNLIKE THE VITAMINS AND MINERALS, BUT THEY HELP PREVENT DISEASE

AND KEEP YOUR BODY WORKING PROPERLY).

STUDIES HAVE SHOWN THAT HAVING A HEALTHY INTAKE OF FRUITS AND VEGETABLES CAN HELP PREVENT CARDIOVASCULAR DISEASE,

LOWER BLOOD PRESSURE, AND PROTECTION AGAINST CANCER, LOWERING THE RISK OF OBTAINING DIABETES, GASTROINTESTINAL HEALTH,

AND VISION.

FRUITS ARE ALSO FULL OF ANTIOXIDANTS THAT HELP DETOXIFY THE BODY. THE MORE ACIDIC THE FRUIT (EX. ORANGE, PINEAPPLE,

GRAPEFRUIT) THE BETTER IT’LL HELP TO “CLEAR” OUT THE DIGESTIVE TRACT. WHEN GROCERY SHOPPING, OPT TO PURCHASE A WIDE

VARIETY OF COLORS AS THE DIFFERENT COLORS REPRESENT DIFFERENT NUTRIENTS IN THE FRUIT/VEGETABLE. THESE NUTRIENTS ACTUALLY

GIVE THE FRUITS AND VEGETABLES THEIR COLORS, SO EAT A RAINBOW OF COLORS TO ENSURE YOU ARE RECEIVING ALL THE HEALTH

BENEFITS THAT COME FROM FRUITS AND VEGETABLES.

ON A SIDE NOTE – TRY TO CONSUME A SMALL AMOUNT OF HEALTHY FAT WHEN CONSUMING VEGETABLES AND/OR FRUIT AS IT HELPS THE

BODY DIGEST FAT SOLUBLE VITAMINS (VITAMINS THAT REQUIRE FAT TO BE DIGESTED AND ABSORBED BY THE BODY).





STAGE 4 GOALS

1. ADD AT LEAST 1 SOURCE OF VEGETABLE OR FRUIT TO YOUR MEAL

TO MAXIMIZE NUTRIENTS AND APPEAL, BUY AND SERVE DIFFERENT TYPES OF FRUITS AND VEGETABLES.

TRY AND BUY FRUITS AND VEGETABLES THAT ARE IN SEASON, AND CHOOSE THOSE THAT ARE FRESH!

● “ENJOY THE RAINBOW” - WHETHER IT’S GREEN, WHITE, YELLOW, ORANGE, BLUE, PURPLE, RED… TRY DIFFERENT

COMBINATIONS AND LOAD YOUR PLATE WITH ABOUT ½ OF THESE BEAUTIFUL FRUITS AND VEGETABLES

● TRY SOMETHING NEW - PICK UP NEW FRUIT OR VEGETABLES AS A PART OF YOUR SHOPPING

STAGE 4 PREP

● STAY STOCKED - ALWAYS KEEP THE FRIDGE AND FREEZER (FROZEN FRUIT AND VEGGIES COUNT!) STOCKED. BE SURE TO SHOP

WEEKLY FOR FRESH PRODUCE.

● PREP (WASH, CUT UP, AND STORE) AS MUCH OF YOUR PRODUCE AS YOU CAN AT ONE TIME – THAT WAY IT IS ON HAND AND

READY TO GO!

● WHEN ON THE GO, BE SURE TO GRAB A PIECE OF FRUIT OR THROW SOME VEGGIES IN A ZIPLOC BAG OR TRAVEL CONTAINER.

YOU CAN ALSO THROW IN A HEALTHY DIP FOR THE VEGGIES – HUMMUS, GUACAMOLE

● TRY ADDING SOME DICED BERRIES TO GREEK YOGURT

● NEVER SKIP FRUIT OR VEGGIES - MAKE SURE EVERY MEAL HAS COLOR AND NUTRIENTS.





STAGE 5 – START MAKING HEALTHY CARBOHYDRATE CHOICES


THE PRIMARY FUNCTION OF CARBOHYDRATES IS TO SERVE AS AN ENERGY SOURCE FOR YOUR BODY. DURING DIGESTION, CARBOHYDRATES

ARE BROKEN DOWN BY THE DIGESTIVE TRACT INTO GLUCOSE OR BLOOD SUGAR. THIS GLUCOSE IS THEN USED BY THE BODY FOR ENERGY

– HOWEVER IF THE BODY DOESN’T IMMEDIATELY NEED IT FOR ENERGY THEN THE BODY WILL STORE IT (FOR LATER USE). WHEN THE BODY STORES IT, IT CAN EITHER STORE IT IN THE MUSCLE (OR PANCREAS) OR IT CAN STORE IT AS FAT!! THUS, IT IS IMPORTANT

TO CONSUME THE RIGHT, OR HEALTHY, CARBOHYDRATES IN ORDER TO MINIMIZE HOW MUCH OF IT IS STORED AS FAT (DON’T WORRY, WE’LL LET YOU KNOW WHAT THE HEALTHY CARBOHYDRATE CHOICES ARE IN A BIT). WHEN CHOOSING CARBOHYDRATE SOURCES, IT IS IMPORTANT TO CHOOSE SLOWER DIGESTING CARBOHYDRATES. SLOWER DIGESTING

CARBS (ALSO REFERRED TO AS LOW GLYCEMIC CARBOHYDRATES) HELP KEEP BLOOD SUGAR EVEN AND ENERGY UP AND REDUCE THE

CHANGES OF THAT CARB BEING STORED AS FAT. SLOW DIGESTING CARBS HELP TO KEEP US FULLER FOR LONGER AND HELP RESIST US

FROM OVEREATING.

SIDE NOTE: THERE ARE TIMES WHERE EATING FAST DIGESTING (HIGH GLYCEMIC) CARBS CAN ACTUALLY BE BENEFICIAL. ATHLETES WHO

NEED TO REPLENISH THEIR ENERGY STORES QUICKLY DURING PRACTICE OR GAMES CAN ACTUALLY BENEFIT FROM HAVING THE FASTER

DIGESTING CARBOHYDRATE. BECAUSE THE ENERGY DEMANDS OF THE BODY ARE SO MUCH GREATER DURING PRACTICE/GAMES, THE BODY

WILL BE ABLE TO BETTER HANDLE/UTILIZED THE CARBS AS THEY ARE DIGESTED FASTER. THESE CARBS WILL BE USED FOR ENERGY AS

OPPOSED TO CAUSING THE “CRASH” AND BEING STORED AS FAT. BECAUSE YOUR BODY RELIES ON CARBOHYDRATES FOR ENERGY DURING HIGH INTENSITY ACTIVITIES (SUCH AS WORKING OUT), YOU CAN

GET AWAY WITH EATING CARBOHYDRATES DIRECTLY BEFORE AND AFTER YOUR WORKOUT WITH AN EVEN REDUCED CHANCE THAT THEY

GET STORED AS FAT (ONE NICE LITTLE PERK ABOUT WORKING OUT!). SO, IF YOU WANT TO HAVE A MORE “CARB DENSE” MEAL – DIRECTLY

BEFORE OR AFTER A WORKOUT IS THE BEST TIME TO CONSUME IT. BY “CARB DENSE” I AM REFERRING TO HEALTHY FOODS THAT ARE

HIGHER IN CARBOHYDRATES – SUCH AS RICE, SWEET POTATOES, QUINOA, SOME FRUITS, ETC.





STAGE 5 GOALS

BECOME BETTER EDUCATED ON WHAT “HEALTHY” CARBOHYDRATE CHOICES ARE (REFER TO GROCERY LIST)

START MAKING THE RIGHT CARBOHYDRATE CHOICES AT EVERY MEAL

EAT YOUR MORE “CARB DENSE” MEALS AROUND YOUR WORKOUT PERIOD

AVOID SNACKING ON SIMPLE AND UNHEALTHY CARB CHOICES AS THIS ONLY LEADS TO A QUICK ENERGY BURST FOLLOWED BY A

MAJOR CRASH (AND FAT GAIN!)

ADD A CARBOHYDRATE TO YOUR BREAKFAST TO INSTILL BRAIN POWER THROUGHOUT THE DAY (OATS, WHOLE GRAINS, FRUIT)

STAGE 5 PREP

PACK YOUR KITCHEN WITH THE HEALTHY CARB CHOICES SO YOU WON’T TRY TO INDULGE IN POOR CHOICES

BUY ONLY HEALTHY CARBOHYDRATE CHOICES AND LEAVE THE UNHEALTHY CHOICES ON THE SHELVES AT THE STORE!

FOLLOW THE GROCERY GUIDE FOR WHICH FOODS TO HAVE AND WHEN THE BEST TIME IS TO EAT THEM

EAT FIBER DENSE CARBOHYDRATES AS AMERICAN’S ARE NOT GETTING THERE 25-30G OF FIBER DAILY



he lite healthy ating at loss utritional ystem · 2017. 3. 10. · our bodies cannot store protein...

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