Polyunsaturated, monounsaturated, and Omega-3 fats are necessary for ideal health and weight loss.
Avoid saturated and trans fats.  Good fats/oils come naturally from UNREFINED vegetable sources, oily fish, and nuts.  You can also find them in certain peanut butter, eggs (limit yolk consumption), and other foods that are PREPARED with either olive oil or canola oil!  Food PREPARATION IS KEY to good nutrition!

• Olives
• Extra Virgin Olive Oil (great for cooking, and for oil use on salads)
• Flax Seeds
• Flax Oil
• Canola Oil
• Soybeans
• Soybean Oil
• Wheat germ Oil
• Hemp Seed Oil
• Oily fish, such as: Salmon, Tuna, and Mackerel
• Corn Oil
• Safflower Oil
• Peanuts
• Peanut butter (make sure there is no added hydrogenated oil or sugar)
• Avocados
• Almonds (no salt)
• Walnuts
• Hazelnuts
• Pumpkin Seeds
• Sesame Seeds

PROTEIN SOURCE & NOTES ABOUT

• Chicken Breast – 3.5 ounces has about 30g protein.  Choose 99% fat free (ff), boneless, skinless
• Turkey Breast – 7g protein per ounce.  From deli, ask for low sodium.  Limit the amount of lunchmeat you eat- it is processed and loaded with sodium.  No more than 3xs weekly
• Ground Turkey – 7% fat tastes better.  Drain fat after cooking.  Use anywhere you typically would use ground beef
• LEAN (natural) Ground Beef – @ least 93% ff-  choose either Laura’s lean ground beef, Trader Joe’s, or organic.  Do not eat red meat more than twice a week- TOTAL
• Sirloin – If you MUST have steak, this is the only one to choose because it is the leanest cut.   Do not eat red meat more than twice a week- TOTAL
• Salmon – 3.5 ounces has 27g protein
• Tuna, Mackerel,  Herring, Sol, Cod, and other fish – Most are lean.  Careful of preparation methods! No butter.  Limit sodium
• Tuna Fish – 6 ounce can has 40 g protein.  Choose tuna that is packed in water or in the drain-less pouch
• Shrimp – Limit consumption- high cholesterol.  Also limit old bay/high sodium seasoning and no use of butter
• Crab/ Lobster – No butter.  Minimal old bay
• Sushi – Careful with this!  High in sodium if dipped in soy sauce.  Also often wrapped in white rice ☹
• Almonds (BEST nut) – 1 ounce (about 24 whole buts) has 8g protein.  Choose no salt varieties.  Contains healthy fats and full of antioxidants.  High in fiber
• Walnuts – 1 ounce (about ) has about 4 g protein.  High in Omega-3 fats and melatonin  2nd best nut to almond.  High in fiber.  Makes you full
• Peanuts – 1 ounce has 9g protein.  Choose no salt. Higher in fat than almonds and walnuts.  Do not choose them daily
• Peanut butter – 2Tablespoons has 7g protein.  Choose Smart Balance brand b/c it is sweetened with agave nectar, not sugar and it adds omegas etc that you need.  P.B. is high in fat though.  Even though it is the good fat that you need, do not over indulge.  If no Smart Balance, get natural w/out added sugar
• Low fat or skim milk – Buy Organic.  Contains a slow digesting protein.  Great for post workout and before bed
• Low fat cheeses – Contains a slow digesting protein.  Great for post workout and before bed.  Pay attention to serving size!  1 serving per day max
• Low fat cottage cheese – ½ cup has 15g protein.  Travel packs make this convenient source of protein.  Add berries for a balanced mid meal
• Yogurt – 8-12g per cup.  Careful which you choose.  Choose a light- low sugar kind or the Greek kind, which has the highest amount of protein in it.  Do not choose one that is high in sugar and/or fat
• Eggs – 1 large egg has 7g protein.  Limit consumption of yolks to 1 per day max.  Whites are a GREAT protein source- go nuts with them!!  Buy organic if possible
• Beans (Black, Kidney,  Chic peas, Chili) – Also a good source of carbohydrates.  Full of fiber.  Watch preparation of though.  Canned beans can be FULL of sugar and fat, i.e. baked beans
• Protein on the go !   Powder, pre-made shakes, bars- Watch the processing.  Many are glorified junk foods (the bars especially)- can be high in sugar, hidden sugars (i.e. meladextrose) and fats.  1 Source daily should be your max

New to bootcamp? Come check us out during our FREE preview week Monday Sept 19th through Saturday Sept. 24th. All classes our open and FREE for you to check and try out, and all it will cost you is calories!

Packages are available for both 30 and 60 minute sessions. Register now and get a price break when you book a 10-session package. (30 mins- $20/session; 60 mins- $40/session)

TO LOOK AND FEEL YOUR BEST, you have to treat your body like it DESERVES high quality nutritious food!  After all, you wouldn’t put diesel fuel in a Ferrari, would you?  YOU HAVE TO LOVE YOURSELF- from the inside out and it ALL starts with nutrition!  We really must strive to get back to eating the way nature intended us to by thinking “ eat as NATURAL as possible.”  Natural foods are wholesome, healthy, and FULL of vitamins and minerals that are essential to living a healthy life without injury and illness!  Our bodies were built and meant to MOVE and to perform best with the best fuel sources!

Changing EVERYTHING about the way you eat, all at once, is difficult if not impossible.  So start with the rules, and go little by little.  Unhealthy habits that we have had since childhood are HARD to break, but so worth it in the end!  It takes 28 days to make or break a habit… GET STARTED TODAY… your LIFE, not just your figure, depends on it!

We’ll start with the basics- THE SKINNY ON HOW TO EAT HEALTHY!  Step by step, we’ll learn about The Skinny on Protein, Carbohydrates, and Fats– along with approved list for sources of all three!

“THE SKINNY” on HOW TO EAT FOR HEALTH & FITNESS-

The 5 MUSTs of Eating Healthy

1.  BREAK-FAST: Eat w/in 30 mins of waking. No exceptions.

In order to get your metabolism revved up your body ready to go, you MUST break the fast that occurs while you are asleep.  Failing to do so results in your body perceiving a threat of starvation.  Because your body ‘s over-all goal is self-preservation, regardless of how much “extra” you may be carrying around, your body WILL NOT burn fat for fuel if the body “thinks” you are starving (which happens when you don’t eat w/in 30 minutes of waking up).  By following this very important rule, you send the signal to your body that allows the body to perform all functions optimally; therefore, getting the fat burning processes underway for the rest of the day!

2.  TIMING: Eat every 3 hours thereafter- All Day; Every day.  No exceptions.

PLAN AHEAD & pack your cooler or snack sack (as I like to call mine!)  Use the food tracker to plan out your day accordingly and pack all of you meals and mid-meals you will need while you’re not home.  Note the times that you need to eat in order to adhere to this rule and stick to it!  By satisfying this rule, you allow your metabolism to continue to burn at the highest possible level.  Think of your metabolism and body as a fat burning fire.  You must fuel the fire every 3 hours to keep it going.  If you do not, you signal your body to go into starvation/ self-preservation mode thereby shutting down the fat burning process.

3.  BALANCE: Every time you eat, lean protein and good carbs and healthy fat.

The goal is stabilized blood sugar and satiation- FEELING FULL AND SATISFIED!  Once you have those, you will not have cravings.  You also will have a more stable and pleasant mood, have more energy, be less irritable, and be more in control of the nutritional choices that you make over the course of the day.  Lacking any of the 3 essentials disrupts balance and leads to hunger and dissatisfaction, which causes poor food decisions!

4.  WATER: Drink the proper amount of water for YOUR body every day over the course of the day.

Be a hydrated person every day!! Determine how much water your individual body needs in a day and work towards consuming that total amount over the course of the entire day.  To figure out how much you need: Consume ½ the number of pounds you weigh in ounces daily.   For example, a 150 pound person needs 75 ounces of water over the course of the day.  Remember that: 1.  The amount you consume during exercise does not count towards your daily intake total and if you have any caffeinated or alcoholic beverages, you must add an equivalent amount of water to your daily total to make up for those beverages.  For example, if the person who needs 75 ounces of water daily happens to drink 10 ounces of coffee every day, she really requires 85 ounces of water, not 75.

5.  RECOVERY: Have a recovery “snack” or shake w/in 30 mins of finishing exercise.

This snack does not affect the rest of your timing for your meals and mid-meals.  Make sure lots of protein, is included and that your recovery meal is balanced!!!  Try adding some fruit to your protein shake!

Notes:  The recovery phase is the ONLY time any fast burning carbohydrates should be consumed, and even then, not in excess.  Milk is a GREAT choice to include in your post workout recovery snack because it contains a slow digesting protein that your body can use after the workout, along with sugar that will help your body restore glycogen levels.