The Carmen Get Fit Nutritional Guide



Good nutrition is the key to good mental and physical health. Eating a balanced diet is an important part of good health for everyone. The kind and amount of food you eat affects the way you feel and how your body works.


To compliment your personal training sessions, we’ve put together some general nutritional information to help you work towards your goals; because while exercise is great, many people undo their hard work by not eating right. Getting results takes dedication and commitment in the kitchen as well as at the studio.


MEAL TEMPLATE & EATING GUIDELINES:


  • Breakfast is non-negotiable; you MUST eat something shortly after you first wake. Think of your body as an engine, without fuel, it doesn’t run efficiently. Breakfast will kick-start your metabolism (fat burning process); if you don’t eat until lunchtime, your body will be sluggish and lethargic and won’t function as it should until then.

  • You should eat 5 to 6 small meals a day, every day, so never behave like any meal is your first or last. I magine your (assumedly) current 3 meals a day spread out over 6 instead.

  • Eating every 2-3 hours is a good guide. If you wait until you’re really hungry, the chances of making bad choices or overeating increase.  If you are always full, you are eating too much. Feeling a little hungry at times isn’t necessarily a bad thing; just don’t let yourself get to the point where you’re “starving”.


 Each meal should contain a form of protein (essential), fat (essential) and carbohydrate (as often as possible).

Portion size


  • The image above is an example of what each of your meals should consist of. Roughly ½ the serving should be vegetables (fibrous carbs), ¼ of the serving should be starchy carbs, ¼ of the serving should be protein and it should always contain a small amount of good fats.

  • People often just think about “carbs” as being foods like pasta, bread, rice and potatoes. While they are examples of carbs; fruit and vegetables are also carbs. When it comes to traditional carbs (pasta/bread etc), the “brown” options are best; brown rice, multigrain or wholemeal bread, wholegrain pasta, however the white options do have their place (more detail later).

  • Refined/processed carbs are the ones to be avoided: cakes, lollies, chocolate, biscuits, crackers, most pre-packaged breakfast cereals, chips, soft drink, alcohol etc.
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  • If you are trying to reduce body fat, don’t eat too much dairy (yoghurt, cheese etc) – butter (organic) is the exception to this rule though (good fats). “Low Fat”dairy is bad!

  • Before any hard training session (30 mins to 1 hour at least) you should eat a form of low GI carbohydrate (or carbs and protein). A piece of fruit is a great option, a slice of wholemeal/multigrain bread/toast, oats, nuts, yoghurt (Greek), veggie sticks, a protein shake, or anything from the Low GI list above.

  • What you eat (and when) after any weight training workout is almost as important as the session itself. Within 15 minutes (max) you should consume a protein shake (easily and quickly absorbed into fatigued muscles – and not a “low carb” protein powder; your body needs carbs, especially after training) and within the hour you should eat a meal ideally consisting of carbs as well as protein.

  • Try to plan your starchy carbs around your training sessions. Low GI carbs before training and High GI carbs after training. The rest of your daily meals are better to include fibrous carbs as the carb portion.


PREPARATION


The most important thing you need to do regarding nutrition is BE PREPARED. What brings most people undone is not having their meals and snacks prepared. You’re busy working away, or running around busily, then suddenly you realise how hungry you are, and if there are no healthy chopped up snacks ready to go for you, a processed “quick fix” is often the only solution. Whereas if you could pull out a small portion controlled container with your planned snacks ready to go, you’d stick to your plans, and not just scoff a chocolate bar or a packet of chips because that was the quickest and easiest option you could get their hands on. Plan your meals in advance; don’t get caught out. Do a big grocery shop once a week and make sure you have everything you need for the week. Depending on your schedule, you’ll know how much time you have to prepare meals; we’re all different.

preperation

HINTS AND TIPS


  • If you’re going out for dinner, ask for your sauce on the side.
  • Before you go out for dinner, eat something at home and try to make your dinner as “normal” as possible.
  • Most restaurants offer a form of protein & veggies; make the best choice you can.
  • Order a bowl of chips for the table to share and grab a few to put on your plate, that way you don’t feel like you’re missing out, yet you won’t overindulge.
  • If you have a bad meal, don’t make it a bad DAY!!! Would you smash your phone to pieces if you cracked the screen or chipped the edge?!
  • Desserts are never a good option. Eating before you go out will hopefully help this craving.
  • If your friends and family know about your goals, they should support you. If not, don’t go out with them!
  • Drink plenty of water with your meal.
  • YOU control what you eat, so think about what YOU put into your body.
  • Takeaway should be avoided at all costs. If you’re prepared, there should be no need. Grilled fish from a fish n chip shop is your best option.
  • Plan and, where possible, pre-prepare your meals once or twice a week.
  • Try to consume foods as close to their natural form as possible. Avoid barcodes andprocessed foods as best you can. Shop from the perimeter of the supermarket; think fresh.
  • If you are going to have a little chocolate, make sure its 85% dark chocolate.
  • Cook with good fats such as organic butter or coconut oil.


YOUR SHOPPING GUIDE:



PROTEINS


Chicken, Fish, Kangaroo, Beef, Turkey, Lamb, Pork and Eggs


FATS


Organic butter

Nuts and Seeds (Almonds, Brazil nuts,

Pumpkin seeds, Linseed, Flaxseed,

Sesame seeds) – unsalted & raw

Coconut oil

Avocado

Olive oil – extra virgin (as a dressing, not for cooking

 

FIBROUS CARBS

Spinach Leaves, Cauliflower, Cucumber, Peppers, Zucchini, Tomatoes, Mushrooms, Turnip,
Green beans, Onion, Eggplant, Broccoli, Kale, Alfalfa sprouts, Celery and Asparagus


 

STARCHY CARBS

Low GI:

Best 1-2 hours before training

Sweet Potato, Pumpkin, Quinoa, Brown Rice and Oats


High GI:


Best for muscle recovery after weight training (in small, single servings)

Basmati Rice, White Potato, White Bread, Carrot, Corn, Peas

 

HERBS, SPICES & CONDIMENTS

Cinnamon, Turmeric, Chilli flakes, Ginger, Sage, Cracked pepper/cayenne pepper

Apple Cider, Pink Himalayan salt & Celtic sea salt, Garlic, Saffron, Fenugreek, Cardamon, Thyme
Rosemary, Oregano, Paprika, Lemon or lime juice




FLUIDS

Water

Black coffee – no milk or sugar

Green, peppermint, lemongrass & ginger or black tea

 

SAUCES

Only home made sauced using the above ingredients is permitted.


 

MEAL IDEAS


BREAKFAST IDEAS


Omelette/scrambled eggs

Eggs with multigrain toast

Oats (soaked overnight in water –add protein powder before serving)

Fresh fruit with Greek yoghurt & oats

Protein pancake

Multigrain toast with: sliced tomato & avocado/cottage cheese/hummus/nut butter

 

LUNCH IDEAS

Brown rice, tuna and veggies/salad

Quinoa, chicken and veggies/salad

Tuna, tomato & cottage cheese toasted sandwich

Lean Beef & salad wrap

Chicken & vegetable soup

Lamb salad

Kangaroo burger

 

DINNER IDEAS

Protein and veggies or salad (variety is good: salmon, kangaroo, chicken, beef, lamb – trimmed of fat)

 

PRE & POST WORKOUT SNACK IDEAS

Greek yoghurt with fresh fruit or oats

Boiled/scrambled eggs

Tuna & corn

Protein shake

Multigrain toast with nut butter/avocado/cottage cheese/hummus

Protein bars

Energy balls

Wholegrain biscuits/crackers with nut butter/avocado/tuna

Mixed nuts

Protein muffins

Cottage cheese & fruit