OFC’s Quick Start Nutrition Guide
Nutrition – For your body to perform at it’s best, you need the best type of fuel to keep your body running it’s best! You could look OK on the outside, but feel bogged down on the inside if you’re not eating right.
Our nutrition program is designed to help you maximize your energy levels to look and feel your best!
Second to water, Naked Food Juice is our official fitness drink. www.nakedjuice.com. Naked Food Juice is a highly nutritious, vitamin packed, fruit and vegetable smoothie in a bottle. This drink is literally a meal in a bottle that is offered to the public at most health food stores for $3 to $5. They are offered in tantalizing flavors such as; “Mighty Mango, Very Berry, Banana-Strawberry, Tangerine Scream and the Green Machine.”
Outside of our work outs it’s important to drink .5-1 oz of H2O per pound of body weight. Drink water immediately after waking up in the morning, drink water before meals and during meals. When it’s hot and humid, you need to hydrate that much more in order to make up for lost fluids. Ie. Every 20 minutes during a work out. Coffee and soda should be kept to a minimum ie. 1 cup a day. Green Tea or Naked Juice are a perfect replacement drink to coffee or soda.
Consume a minimum of four servings of fruit and four servings of vegetables each day. The following fruits and vegetables are considered more “thermogenic” (foods that force your body to use more calories/energy to burn while being digested) Fruits: Apples, Apricots, Blueberries, Cherries, Grapes, Peaches, Pears, Raspberries and Strawberries. Vegitables: Asparagus, Broccoli, Cabbage, Celery and Lettuce.
Great protein sources: Fish, tuna, poultry and eggs. Red meats should be limited to once or twice a week.
Great snack ideas: Nuts, yogurt, cottage cheese, fruit smoothies, vegitable sticks, fruits and dried fruits are tasty too. No vending machine products!
Have a “game plan” when you grocery shop. Generally speaking, better foods are found on the perimeters of the store. Foods in the isles are generally more processed, high in sodium and Trans fatty acids. And always have a pre-written list of what you need ahead of time. Try not to shop when your “starving” either.
Five to six smaller meals a day will give you much more energy through out the day than the more traditional three meals a day. Ever get the “mid day” slump in your energy level? When we wait more than four hours for our next meal we tend to over eat and walk away from the table stuffed and lethargic.
To set up a detailed nutrition analysis and diet plan please contact us to set up an appointment.