Nutrition Tips


  • Eat 5-7 meals a day.
    Sorry, this does not mean eating more food! It means eating several balanced snacks instead of three large meals every day. This will keep your blood sugar levels steady, and your metabolism constantly running. Aim for a small meal every 2-4 hours, consisting of a protein and a carbohydrate source.
  • Eat More Protein
    Protein (meat, soy, fish) is rich in amino-acids, which are the building blocks of lean muscle. If you want to build muscle, eat a protein-rich diet. (Bonus: your body burns more calories digesting protein!)
  • Eat carbs!
    Carbohydrates aren't going to make you fat, as long as you're eating the right types of carbs! (Carrots and potato chips are both carbohydrates, but which one is a good carb?) Remember: carbs provide energy, and you'll need energy to exercise! If you're very worried by all the diet hype out there, then limit your carbs to your morning meals, so that any extra carbs are burned off by bedtime, and not stored as fat.
  • Consume Fiber
    Prunes and Metamucil aren't just for granny anymore!! Fiber keeps your digestive system healthy, and helps keep you satisfied, so you aren't tempted by all those naughty treats out there!
  • Avoid Sugar like the Plague
    Sugar is an addictive chemical that will send your blood sugar levels soaring for about 20 minutes, and then crash, making you feel sluggish, cranky, and hungry for more sugar! Not only that, but your body will store sugar as fat, and the cravings are enough to make a grown man cry! Try having a crunchy, juicy apple instead!

    Now, in terms of artificial sweetners- that is a personal choice. If a diet soda is going to keep you on track, then so be it, but realize that no artificial sweetner has been proven safe yet; did you know that Splenda is made from adding chlorine to sugar? If you need something sweet to put in your coffee, try the herb Stevia, or a tablespoon of honey!
  • Drink lots of water
    Water is the fluid of life! I could write a book on how important it is, for so many reasons! Did you know that you will die if you do not have water for 4 days? Water is so vital in maintaining homeostasis; it keeps your organs, your brain, your muscles, and your digestive system working properly- it's especially important when trying to lose weight, as it helps flush out fat and toxins, as well as keeping you hydrated during/after exercise! I drink 4 litres per day, and I pee twice as much!

    Now remember...I'm talking water, not milk, not tea, not coffee. (Caffiene actually dehydrates you, so if you drink coffee, drink two glasses of water to make up the difference!) Fruit juices are loaded with sugar, contain trace amount of fruits, and are merely empty calories, there is no nutritional value there. If you really can't stand the taste of water, try adding lemon juice! (But please use real lemons. I know Dasani and Aberfoyle are providing flavoured water, but it contains artificial sweetners!)

  • Read Nutrition Labels!
    You would be surprised how much sodium (salt), preservatives, and sugar are loaded in many so-called "healthy" foods!! Please, please, please learn to read labels, and educate yourself on what exactly you're putting into your body!
  • Cheat Days
    Many people give up dieting as soon as they give in to one little temptation, and most won't even attempt a diet, because they don't want to give up their favorite foods. Schedule one day a week where you can eat anything that you want to, and don't let yourself feel guilty! "Cheat meals" will actually help you lose weight! Think of your body as a fireplace: if you keep one log burning, the fire maintains itself for awhile, and eventually burns out. Throw another log in there, and the fire increases! Your metabolism runs on the same principles; if you feed your body the same diet week after week, your body stops burning calories as efficiently. When you indulge in a cheat meal, your body has to increase it's fire to burn and digest the extra calories! (It's also a great way to stay sane, and keep on track the rest of the week!)
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