Joddy Schnapp Nutritional Suggestions and Meal Plan

Get into shape for the summer-

Nutritional Suggestions and Meal Plan For your Food Challenge

Intro & Understanding Your Body 

We all eat in order to nourish and provide energy for our bodies. Choosing the right foods and quantities are key to weight lose and healthy living.

We must begin by eliminating all junk food from your regime: soda,sugared juices, fried & processed foods such as salamy and process cheeses do not belong in this recipe for a lean body.Caffeine should be controlled to 2 cups of coffee per day. Furthermore whole grains such as wholewheat and brown rice should be chosen instead of white processed flours. These whole grains fuel our bodies for longer periods of time. 

Quantities consumed are key : We require the mesurement of a fist of protein plus a smaller amount of carbs or vegetables at a time to sustain us. We can exceed the quantity of vegetables. With modest quantity we allow the proper digestion. This also enables us to eat smaller meals more often and therefor work our metabolism efficiently and quicken it. The goal is to eat protein, carbohydrates, fruits, vegetables in a day. Adding in your green leafy vegetables is important and so is including fiber such as ground flax or bran flakes. Water helps the body flow properly. 

Examples of Protein are: chicken, fish, cheese, tofu or edami beans, eggs ect. Carbohydrates consist of rice, corn, breads, pasta, potatoes ect. chickpeas and lentils are vegetables that contain both element of carbs and protein. Note: Choose wild fish over farmed ( preferably ), do not exceed eating red meat more than once a week, and eat chicken on your second meat day if you like meat twice a week. 

We can exceed the quantity of vegetables. With modest quantity we allow the proper digestion. This also enables us to eat smaller meals more often and therefor work our metabolism efficiently and quicken it. The goal is to eat protein, carbohydrates, fruits, vegetables in a day. Adding in your green leafy vegetables is important and so is including fiber such as ground flax or bran flakes. Water helps the body flow properly.

Breakfast 7:00am

Note:Drink 1 cup water as soon as awake and between all meals and snacks. 1 piece of wholewheat bread and 1% cottage cheese Note: breakfast cereals do not satisfy for very long and are filled with sugar so i don't recommend them.

10:30 snack: grapes or carrot sticks ( these are examples of fruits or vegetables that may be replaced ) Lunch 12:00 1% yogurt and 4 tbsp of granola plus 1tbsp ground flax and raisins mixed in ( can add blueberries if desired )

Snack 2:30 or 3:00: 5 almonds or 3 wholewheat melba toasts. Second lunch choice: spinach with tomatoes, cucumbers, peppers (salad choice of protein added. Example: dried soy nuts or sunflower seeds in salad)

Supper 5:00-6:00 pm. Try not to eat supper past 7:00 pm and no fruits after 7:00pm. Salmon made in oven or on the bbq with no oil plus a stirfry: add broccoli, mushrooms, onion, pepper, zuchinni and other desired veggie.

You can replace with chicken breast and replace stirfry with fresh salad or soup. Your salad dressings should be homemade and contain olive oil with spices and lemon juice or vinegar. Your soup could contain all 4 food groups and become a meal of its own. Just make sure to watch the intake of carbs within the soup and limit croutons and condements added.

You may have noticed that not all 3 meals a day include carbs. This is simply because 2 -3 meals a day should be carb included and one meal without. When workingout, especially in muscle training, your after meal or snack should have carbs, ex: banana, so this prelimenary meal plan that I have made here may have to be altered to better fit your lifestyle and fitness schedule.

There's no secret, complement healthy eating and being aware of the foods consumed, by fitness training twice a week for best results. This regime will change your life and make you feel energized, more motivated, self confidant,more productive at work, slimmer/ more toned, will build your immune system up, and make you stronger in every way.

Two great ways to fitness train that I can help you with:

- One on one personal training by appointement

- Small groups training at home or in office/Corporate Fitness Training.

This is effective, fun and motivating, whatever your fitness goal may be. Check out this week's Small Group training session schedule on my page and reserve your space today!

Furthermore you MUST give yourself one cheat day a week to indulge and treat yourself, as you deserve it!Please contact me for further questions: joddyfitness [at] gmail [dot] com or 514-690-1566 or connect to me on Facebook, Joddy Schnapp.