MEMBER'S NUTRITION
The Personal Body Precision eating program (This is not a prescription)
Your first meal of the day should start within one hour after waking up. This starts your metabolism going early.
It is very important to eat a protein, starchy carb/and or fruit 1 hour after exercising. This helps replenish the 'gasoline' in your body called glycogen.
Category 1 foods are the best ones to eat. Try consuming most of your foods from this list.
Category 2 foods are good but not as great as category 1
Category 3 foods are inferior to 1 and 2 and should be consumed less frequently..
Protein list:
Category 1 - Fish (carp, bass, clams, cod, crab, haddock, lobster, shrimp, mussels, salmon, scallops, tuna, blue fish, trout, mackerel, pike, herring, flounder, oysters, sardines) round eye steak (fat trimmed), skinless turkey, skinless chicken, venison, goose, skinless duck, egg whites, pork tenderloin, soy, tofu, skim milk or 1%
Category 2 - Eggs, fat free cottage cheese, cheeses, milk other than skim or 1%, veal (fat trimmed), nuts (small palm full)
Category 3 - Tenderloin (fat trimmed), top sirloin (fat trimmed), 90% lean ground meat, chicken with skin, sandwich meats, turkey dark meat, turkey with skin, duck with skin
Starchy carbohydrate list:
Category 1 - Whole grain cereals, Fiber One or All Bran cereal (for example), oatmeal, whole oats, Farina, whole wheat breads, brown rice, sweet potato, yams, kasha, barley
yogurt.
Category 2 - Potatoes, rice, pasta, red beans, pinto beans, black beans, lima beans, red kidney beans
Category 3 - tortillas, cereals, chips, pretzels, popcorn, crackers and rice cakes
Vegetable category:
Category 1 - Broccoli, cauliflower, green beans, snap peas, asparagus, bamboo shoots, Brussels sprouts, cabbage, lettuce, carrots, green/red peppers, celery, corn, cucumber, mushrooms, spinach, tomato, artichokes, zucchini, onions, beets, radish, rhubarb
Fruit category:
Category 1 - Orange, apple, banana, peach, plum, grapefruit, honeydew melon, strawberries, blueberries, grapes, raspberries, pear, pineapple, raisins, cantaloupe, cranberries, mango, tangerine, watermelon, nectarines
Salad Dressings:
Try to use olive oil and balsamic vinaigrette and fat free/low sugar dressings, avoid high sugar and high fructose dressings as much as possible.
Sample (this is not a prescription, just a suggested sample)
7:00 am egg whites, whole-wheat toast
10:00 am snack: banana
1:00 pm turkey sandwich with lettuce, tomato and mustard on whole grain bread
3:00 pm snack: orange
6:30 pm grilled salmon with lemon and mixed grilled veggiesl
Sample (this is not a prescription, just a suggested sample)
7:00 am skim milk and fiber one cereal with fruit
10.00 am snack: cottage cheese with pineapple
1:00 pm grilled chicken breast with sweet potato and mixed green salad
3.30 pm snack: protein bar
6.30 pm top round eye steak, red potatoes, broccoli
9.00 pm snack: protein shake/fruit
SUPPLEMENTS
These supplements can help a little in your health/fitness endeavors, however, do not be mistaken by deceiving ads or creative marketing tactics Supplements are in no way a substitution for solid good nutrition and regular exercise. Do not fall prey to getting to the root of the health issue by just thinking a supplement will be the fix, it will not! A lot of the supplements below can be found in a healthy whole foods diet.
To lose fat:
Meal replacements (mrp)
Are convenient sources of nutritious, calorie-dense formulas. These mrp's suffice a well balanced meal in a shake form. There are many different flavors and by adding different fruits you can make a delicious healthy shake.
L-carnitine
A non-essential amino acid which may help in oxidation of fatty acids and preserving muscle glycogen during exercise which will increase resistance to muscle fatigue.
Caffeine
May help speed up metabolism and slightly suppress appetite.
Protein drinks
Will be a convenient source of getting extra protein into the body to keep lean muscle which helps speed up metabolism.
Conjugated linoleic acid(CLA)
May Help a little facilitate fat loss.
Gaining muscle:
Creatine
Helps cell voluminizing and increases muscle strength/size.
Protein drinks
Helps build muscle and convenient for getting extra protein requirements.
Meal replacements
Helps get extra calories and convenient for substituting nutritious meals and snacks.
L-glutamine
The most abundant amino acid in the muscle helps build and repair muscle.
L-arginine
Helps build muscle and prevent catabolism in muscle tissue.
Branched chain amino acids
Helps build muscle, increase protein intake and prevent muscle breakdown.
General health:
Multi vitamin and minerals
Helps with neural functions, body tissues and bones.
Antioxidants
Help fight against free radicals, free radicals breakdown cells in your body.
Vitamin E
Is particularly effective in reducing exercise induced free radicals.
Vitamin C
Supports immune's system, tendons, ligaments and healthy skin.
Glucosamine
Reduces inflammation and helps repair or regenerate cartilage.