Nutrition Model to give you an idea of how to eat -- Your Personal Success Board

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Date Posted: 06:19:12 04/08/05 Fri
Author: J.R.Smith, c.f.t.,s.f.t., s.p.n. - ISSA, USSA, ISFN
Subject: Nutrition Model to give you an idea of how to eat

For those of you I have been working with, I wanted to give you a "model" of an eating plan. Now please understand, this is not what you should be eating as a definate, but only a model. If you have already had your BMR established and know how many calories you should be eating, then you can adjust this model to fit your specific nutritional requirements.

I have also included some nutritional supplements that I believe will help you along the way. These are not stimulants but supplements that not only have been proven to be an effective help in managing your nutrition plan through years of university and medical research, but they also have been recognized by the FDA as being safe and a helpful adjunct to your plan.

I hope this helps. I will also be looking for some web sites that will give you some idea of food costs, such as calories, fats, proteins and carbs and serving size.

FOOD MODEL

Breakfast:

1-3 eggs: only one egg white

3-5 servings of turkey bacon
2 slices whole wheat toast

1/2 servingg oatmeal with fruit

(dry oatmeal, don't ruin it with water and cooking. Eat it dry with about 2 ounces of hot milk on it. Also use Splenda as your sweetener).

Sugar free drink - at least 16 ounces of water

SNACK

1 cup fat free or low fat cottage cheese

1 serving of your favorite fruit

16 ounces of sugar free fluid

LUNCH

3-6 ounces of turkey, beef, fish

4-6 ounces salad

dressing such as Newman's own or extra virgin olive oil

1 serving of pasta - this is smaller than you think!

16 ounces of sugar free drink

SNACK

1 apple

1 serving of all natural peanut butter

16 ounces of sugar free drink

SUPPER

6 ounces of lean protein like at lunch

stir fry veggies in extra virgin olive oil

salad

16 ounces of sugar free drink

NUTRITIONAL SUPPLEMENTS

* always have a vitamin / mineral complex formula. We carry two brands. Both are loaded with everything you need and are pharmaceutical grade.

* advanced antioxidants are vital to your overall health and performance; these will fight off the ravages of stress which breaks down and destroys our bodies.

* Protein drinks. There is no excuse for missing a meal when the convenience of protein drinks are available. At one time the Georgetown Bariatric Surgery Center was recommending Beverly International protein drinks. We agree with them. Their products are developed by a leading sports and nutrition physician. We carry three brands of protein powders, all made by leading physicians.

* Amino acids. These are the number one nutrients needed by your muscles. If you are under stress, eating poorly, have been sick or have undergone surgery, then you need these vital nutrients. You can get them through food, but chances are, you are not getting enough.

* L-carnitine. THis unique amino acid is necessary to help stimulate fatty acids out of the adipose tissue and assist in carrying them into the muscle to be burned.

* Chromium Picolinate. You are not getting this in your diet. It is no longer in the fields for us to consume in our diets so therefore we have to consume it through supplementation. This vital nutrient is responsible for keeping the insulin doors open in your muscles and helps control blood sugar levels managing insulin levels. If you have a poor level of this nutrient, you could be losing valuable proteins and sugars and converting them to fat.

* Co enzyme Q10. THis nutrient plays so many roles it is impossible to determine which one is the most important. Let's just say, not only does this help with metabolic issues, but it is vital for heart health as well.

* Glucosamine & Chondrotin: Do your joints hurt? Mine do. Using levels of 750 to 1500 mg. a day for 6 weeks, research definately shows that those who have osteoarthritic knees were able to see a reversal in the effects. This is incredible! Also glucosamine and chondrotin are the precursors in developing connective tissue in all of your body parts. That includes muscle, vertabral discs, all of your joints and so forth. To date, I have found only one product worthy of my dollars and we made arrangements to carry it at BioFit Exercise & Nutrition Technologies.

There you have it. I hope this helps. Look for another post from me on the places you can go to look at the foods that may help you in designing your food program.

Until next time,

Have a strong and healthy day.

J.R.Smith

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