S
E
K
A
T
IT AT IT
WH KES
TA
GET FIT WITH NON PRESENTS:
MASTERING
NUTRITION
TO
GET
THE
MOST
OUT
OF
YOUR GYM SESSIONS
E-BOOK
TABLE OF CONTENTS
MAKING
THE
SWITCH
04
"HOW
OFTEN
SHOULD I
BE
EATING?"
06
03
BEST
FOODS TO
AID YOUR
TRAINING
AND WHY
05
3
DELICIOUS
HEALTH
FRIENDLY
RECIPES
MAKING THE
SWITCH
A HEALTHY DIET CAN PROVIDE NUMEROUS BENEFITS IN YOUR EVERY
DAY LIFE! THIS CAN SEEM OVERWHELMING WHEN FIRST STARTING
OUT AND TRYING TO FIGURE OUT WHERE TO START.
DO YOU QUIT EVERYTHING COLD TURKEY?? NOOO, ABSOLUTELY NOT!
SOME MAY SUGGEST THIS WAY, BUT I DO NOT BELIEVE SO. IT IS SHEER
TERROR TO GO WEEK AFTER WEEK WITHOUT THE FOODS YOU LOVE, IN
FACT THIS WILL CAUSE YOU TO BINGE WHEN YOU DO GET AROUND TO
SATISFYING YOUR CRAVINGS
SO WHAT DO YOU DO??
IDENTIFY YOUR BAD HABITS WITH YOUR DIET AND START THERE!
PICK 1 TO START...FIND HEALTHY , SATIATING ALTERNATIVES AND
SLOWLY WEEN YOURSELF OFF THEN ON TO THE NEXT.
IT THEN BECOMES A LIFESTYLE SWITCH SLOWLY WITH TIME!
4.) EAT MORE FRUITS
AND VEGGIES
SWITCH
TIPS
1.) BAKE
OR ROAST
INSTEAD
OF FRYING
2.) COOK
AT HOME
MORE
OFTEN
3.) KEEP
PORTIONS
IN CHECK
BEST FOODS TO AID YOUR
TRAINING
PROTEIN:
1: Black beans
2: lima beans
3: salmon
4: eggs
It is true that to lose weight
one must be in a defecit aka
calories in -calories out. It is
possible to lose weight eating
junk, but how long can one
keep that up without feeling
like absolute poop?
which means what you eat will
not only dictate how you feel,
but as well as how you
perform in your workouts. It
makes %0 sense to exercise
consistently and have an
inconsistent diet, for some it
may work but the average
person it's just not feasible.
you need a combination of
complex carbs, good sources
of protein and the essential
nutrients for your body to
grow and transform.
Would you put
unleaded fuel in
a premium
sports car?
5: beef
6: chicken
Breast
7: tuna
8: tofu
9: chickpeas
10:quinoa
11: greek
yogurt
12: lentils
13: almonds
14: oats
15: fish
I would hope
not...
Your body is the
exact same way
and that's the
mindset to have
when selecting
your food. Your
body needs the
best quality fuel
to give you the
best results.. its
really as simple
as that.
1: Black beans
COMPLEX
CARBS :
2: Sweet
potato
3: quinoa
4: brown rice
Complex carbs takes longer to
digest keeping you full for a
longer period of time!
WE STAY AWAY FROM THESE
WITH THE EXCEPTION OF FRUITS
SIMPLE
CARBS:
WHY?
AND VEGGIES
5: whole grain
bread
6: oats
7: whole wheat
pasta
8: regular
potatoes
9: chickpeas
SIMPLE CARBS BURN UP FAST, SPIKING THE
BLOOD PRESSURE ..WHEN IT DROPS, IT
LEAVES YOU CRAVING FOR MORE CARBS
10: lentils
11: Avocado
HOW OFTEN SHOULD I
BE EATING?
There is no one fits all answer
for this , simply because
everyone is unique.
HOW
MANY
CALORIES
YOU NEED
TO
SUSTAIN
LIFE
If counting macros isn't your thing or you
are a beginner just go by how you feel. listen
STEP 1:
FIGURE OUT
YOUR
MAINTENANCE
CALORIES
STEP 2:
DEPENDING ON
YOUR GOAL
SUBTRACT OR
ADD TO YOUR
MAINTENANCE
STEP 3: TAKE
YOUR TOTAL
CAL COUNT
AND DIVIDE IT
BY HOW MANY
MEALS YOU
WOULD LIKE
TO HAVE
to your body and eat when you are hungry !
=
DO NOT ADD OR
SUBTRACT A HUGE
NUMBER START
GRADUALLY
-500/+500 UNTIL
YOU GET A FEEL
FOR HOW YOUR
BODY RESPONDS
EX.
=
TOTAL CAL
= 2400/ 5
MEALS =
480CAL
EACH MEAL
THINGS
NOT TO
DO:
TIP:
Always have a meal prior to
training and after training
3 HEALTH FRIENDLY
RECIPES
1: Cajun Chicken breast
Ingredients
2 lbs 3 large chicken breasts, boneless
& skinless1 tbsp
avocado oilHomemade Cajun Seasoning:2 1/2 tsp paprika2
tsp garlic powder1 1/4 tsp oregano1 1/4 tsp thyme1 tsp onion
powder1 tsp cayenne pepper1 tsp ground black pepper1 1/2
tsp salt1/2 tsp red pepper flakes
Instructions
Cut chicken breasts lengthwise into thinner cutlets and place in
a large bowl. In a small bowl, add paprika, garlic powder,
oregano, thyme, onion powder, cayenne pepper, black pepper,
salt and red pepper flakes; stir to combine.Sprinkle 1 1/2 tbsp of
prepared cajun seasoning in the step above on chicken breasts
and using tongs toss to coat. If you are grilling or baking
cajun chicken, also add avocado oil to the mix.
Baked Cajun Chicken: Preheat oven to 450 degrees F,
arrange chicken in a single layer in a large baking dish
and bake for 25 minutes. Remove from the oven, cover
and let rest for 10 minutes.
2: Fish Tacos
Prep fish and its dredging: Cut fish into 1 inch cubes and in a medium bowl
whisk flour, taco seasoning, garlic powder, cornstarch, salt and
pepper.Make sauce by whisking yogurt, mayo, lime juice, taco seasoning,
cayenne and black pepper in a medium bowl. I also like to transfer sauce
to a drizzling bottle.Chop fixingsTo cook fish: Dip fish pieces into flour
mixture and pan fry for 2 minutes per side in preheated large ceramic nonstick skillet on medium-high heat.To assemble tacos: Warm tortillas in a
cast iron skillet on high heat for 10 seconds per side and pressing on with
spatula. Fill each tortilla with 3-4 pieces of fish, add toppings and drizzle
with sauce.
3: Vegetarian
Quesidillas
Make the filling. In a large mixing bowl, add black beans, corn, pepper,
cilantro, red onion, cumin and salt. Stir well to combine and no need to
saute any of these vegetables.Build each quesadilla. On a half of tortilla
sprinkle 3 tbsp of cheese
(half 1/3 cup), spread 1/2 cup veggie mixture and
sprinkle with remaining 3 tbsp of cheese. Fold the other half of tortilla
on top pressing on it somewhat gently-hard making a half moon
shape.Bake at 350 degrees F for 20 minutes. Remove from the oven, let rest
for 3-5 minutes and cut each quesadilla in half using serrated knife.
BONUS:
SAMPLE MEAL PLAN
Depending on nutrition goals
MEAL # 1:
1-3 Eggs ,
%100 whole wheat toast,
fruit/oatmeal
water
MEAL # 2
Option A:
Based on hunger levels after
brkfst
Option B: SNACK
Baked Chicken
Breast, sweet potato, veggie
Popcorn, pretzels with pb,
fruit, rice cakes etc
of your choice
MEAL # 3
Ground Turkey Tacos w/ sauted veggies of
choice
MEAL # 4
Based on hunger levels after
Greek yogurt fruit bowl
bananas, blueberries
strawberries ,granola and a dab
of fat free whipped cream!!
dinner