Feeding your fitness.

Fundamentals of weight management:
The human body is an amazing piece of machinery. If we feed it properly, exercise it, rest it and allow time for relaxation and fun it is likely to go well. 
If we ignore it, forget to refuel it, fail to acknowledge its needs, chances are it will let us down.
Feed yourself crap and you cannot expect your body to stay in top running order. Feed yourself well and it is likely to last longer and work better. Food is an integral part of health. It is the fuel for our energy and provides the nutrients we need for growth and repair of body tissues. 
It is important to remember also that calories doesn't depict nutritional value.
You may have thought that calorie counting is the way to achieve weight loss, but a calorie has no measure of nutrition, so counting calories does not necessarily result in healthy weight loss, because while you may be consuming fewer calories, you might also be missing out on essential nutrients and therefore, sacrificing your health.  

Foods to eat more of:

 • Fruits and vegetables (choose good colour)
 • Lean meats 
 • Fish
 • Healthy oils; coconut, flax seed, fish, olive (omega 3)  
 • Seeds and nuts
 • Calcium (from vegetables - broccoli) and or organic dairy
 • Herbs and spices
 • Herbal teas

 Foods to avoid:
 
  • High GI carbs (especially most sugar based foods and drink) 
  • White devils; sugar, flour (plus other gluten laden carbohydrates), processed diary, salt
  • Processed/ packaged foods
  • Excess saturated and especially hydrogenated fats
  • Alcohol 
  
Important tips to consider:
• Balancing your macros for optimum results;
You should be aiming to have protein, carbohydrates and good fats in every meal however also be manipulating these macronutrients to a ratio that is favourable to your goals i.e. protein rich meals with moderate fat and a little carbohydrate to amplify fat loss and muscle tone/gain. However, the time of day can too dictate what macronutrient you need most to the same degree i.e. post working out, increasing your carb consumption when your body requires them most.

• First thing in the morning have a large glass of water with a slice of lemon. This will help with the detoxification 
process of the body and elevate your metabolic rate.

• Traditionally we tend to have our largest meals at dinner. This is not a good option. Your body’s metabolic rate is slowing down and your body will retain the calories or quickly convert to fat storage. The only exception to 
eating a larger meal late is if you have done a large workout previously to your meal. By exercising prior to the meal you have elevated your metabolic rate, expended fuel and energy which needs to be replaced. 
Dinner should consist of a protein base and carbohydrates derived from vegetables not grains. It is also essential to get some good fats I.e. seeds, nuts and good oils.

• The body loses on average 2 ½ litres a day of water just to maintain body functions and it is therefore essential
that we replace this fluid and not rely on fluid that we take in from foods. When you exercise or your body is in 
warm weather your water consumption needs to be adjusted. You need to drink ½ litre of water for every hour 
of exercise. My recommendation is bodyweight (in kg) divided by 0.027, or if it's warm or you’re doing any physical work divide 0.024. This will give you a daily intake in millilitres.

Meal plan options:  
* Choose ONE of each; A (Protein sources), B (Carb source) and C (Good fats)

Meal #1: Breakfast
A. 3-4 Eggs (can be scrambled/omelette) *don’t add C.
A. Low carb protein powder (aiming for 20-30g of protein)
B. 1-2 slices gluten free toast 
B. 1/2 - 3/4 cup of gluten free muesli 
B. Fresh fruit
C. Handful raw nuts/seeds

Meal #2: Mid Morning
A. Small can of tuna
A. Shaved turkey/chicken breast
B. Serve of low GI fruit (berries are packed with anti oxidants)
B. Fresh salad + balsamic or lemon dressing
B. Small natural flavoured organic yoghurt
C. Raw nuts or nut butter (almond, cashew)

Meal #3: Lunch
A. Chicken/turkey breast
A. Lean beef
A. Tuna (Medium 150g can)
A. Occasional deli meat - chicken/turkey
B. Small fist size worth of cooked cous cous or quinoa
B. Hand full of sliced sweet potato (steamed or baked)
B. 2 slices gluten free bread or roll 
C. Salad dressing or spread of olive oil or avocado 

Meal #4: Mid afternoon
A. Low carb protein powder (aiming for 20-30g of protein)
A. 2-4 Hard boiled eggs 
B. Chopped carrot, celery, cucumber and capsicum sticks with hummus dip
B. Small natural flavoured organic yoghurt
C. Small handful of raw nuts

Meal # 5: Dinner 
A. Chicken breast
A. Salmon 
A. Steak
A. Mixed seafood (prawns, squid tube etc)
B. Large salad with dressing (balsamic, lemon)
B. Steamed/ stir fried vegetables 
C. Make up a marinade or dressing (sesame seeds/oil, cashews in a strir fry etc.)

 *Notes:

 • Although fruit does contain a range of essential nutrients, such as vitamin c and potassium, it is HIGH in sugars
(fructose in particular). Therefore try to limit fruit intake and increase your coloured vegetable intake, to ensure we still meet the recommended dietary intakes for such nutrients without over consuming in high G.I. carbohydrates. 
• Protein serving sizes should be approximately the size of your palm. 
• Be creative with your meals and use as much variety as possible. Eating healthy doesn’t have to be boring or repetitive. 
Just ensure you are eating in accordance to your macronutrient ratio and enjoy the process. For breakfast,
whip up your eggs into an omelette with mushroom and spinach leaves and a piece of gluten free bread. Or, if short on time 
make a protein smoothie with whey powder, berries organic plain yogurt and almond butter. For dinner 
dice some beef up and skewer it on a stick along with capsicum, zucchini and onion for some delicious kebabs.

Enjoy!