Skin Sport Nutrition

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1 Skin Sport Nutrition 1. Set Goals: Set your goals to strive for during your program. Write your goals down and review them daily. This gives you something to strive for and work hard to achieve. 2. Change your eating habits: Make it your goal to eat 6 small meals everyday. Research shows that those people who eat frequently accelerate their metabolism and burn more fat. Be strong! This is the hardest part but it is also the most rewarding. Remember you are in control. 3. Keep a food journal: Use this daily to record how your day was as far as diet and exercise. Use your journal when you want to go in to the kitchen and binge. Sit down and write about what is happening in your day and try to find the triggers that make you want to binge. 4. Work Out: This program consists of three to five highly effective workout sessions with your trainer. Do not skip workout sessions during the week. If you must skip a session make it up during the same week! This will help you reach your goals much faster than diet alone. 5. Keep a food diary: Record everything you eat during the day and bring your diary to every workout session for your trainer to review. Remember your trainer cannot help you if they do not know what you are putting into your body. 6. Plan your meals ahead of time: By planning ahead you ensure you will eat the right types of foods and never have to give in to unhealthy choices because the right choices weren t available.

2 Good nutrition is key to the Skin Sport program. 80% of your progress will be determined by what, how much and how often you eat. Your body needs a combination of carbohydrates, protein and fat every few hours to recover from workouts and to keep you energized all day. Eat 3 small meals a day and 2 3 snacks not going more than 3 4 hours without food. Commit to eating 5 6 small meals or snacks a day. How to create a meal: At each meal choose one serving of protein, carbohydrate, fat and your choice of vegetable. How to create a snack: Choose a calcium rich snack or lean protein and a complex carbohydrate or a fruit or vegetable. Portion Sizes: Protein: Choose a serving size of lean protein. A Serving size of protein is the size of a deck of playing cards or the palm of your hand. Complex Carbohydrates: Choose a serving size of complex carbs. A serving size of carbohydrates is the size of a clenched fist or ½ cup. Fruit and Vegetables: Have one to two servings of fruit daily and unlimited vegetables with meals. Essential Fats: Your body needs fat in moderation. You should have 1 tablespoon of unsaturated fat daily. Water: Drink a minimum of 10 glasses of water a day.

3 Meal Suggestions: Breakfast: 1. 1 cup cooked oatmeal with berries. Prepare oatmeal and add 1 cup blueberries or strawberries to cereal as it cooks. Top with 1 Tablespoon unsalted chopped nuts and 1 tsp brown sugar. Serve with ¾ 1% milk or 1 cup fat free milk slice reduced calorie whole wheat bread with 1 tsp butter with 1 egg and your favorite fruit flavored low fat yogurt. 3. Whole grain waffles with yogurt, banana and nuts. Toast 2 whole grain toaster waffles (such as Kashi GoLean) and top with 6oz low fat plain yogurt. ½ medium banana sliced and 1 tbsp chopped walnuts. 4. English muffin with peanut butter and melon. Toast a whole wheat English muffin and spread with 1 tbsp regular peanut butter. Serve with ½ cup cubed honeydew melon and 1 cup cubed cantaloupe. 1 glass of milk. 5. Cereal with berries and grapefruit. ½ cup Kashi Go Lean Crunch cereal with ½ cup skim milk or 4 oz low fat plain yogurt on top. Serve with ½ grapefruit and ¾ cup cottage cheese. 6. Parfait with yogurt and fruit. Alternate in tall glass, 8 oz plain low fat yogurt and 1 cup berries of your choice and 1/3 cup low fat granola and 2 tbsp sliced almonds. 7. Breakfast on the go: 1 Kashi go lean bar of your choice or Fiber One Chewy bar. 1 cup Milk, 1 banana and 6 almonds.

4 Lunch: 1. BLT with Romaine Salad: Toast 2 slices reduced calorie whole wheat bread; spread with 2 tsp light mayo. Top with 2 slices cooked turkey bacon, 2 oz turkey breast, 3 slices tomato and lettuce. Toss 2 cups romaine with 2 tbsp reduced calorie dressing and 3 tbsp parmesan and ½ pear. 2. Vegetable chili with Chips: Heat 1 cup prepared vegetarian chili, adding ¼ cup chopped onion and 1 cup diced green peppers as it cooks. Top with 1/3 cup shredded low fat cheddar and serve with 12 corn chips (such as guiltless gourmet). Enjoy with a side dish of 2 cups steamed broccoli. 3. Steak Salad: Toss 2 cups greens, 1 cup sliced mushrooms, 1 cup sliced bell peppers and ¾ cup lightly steamed asparagus tips with 1 tsp olive oil, 1 tsp reduced calorie salad dressing and 3 tsp Dijon mustard. Top with 3 oz cooked sirloin and 1 oz crumbled feta. Serve with 1 small whole grain roll. 4. Tuna Pita: Combine 5 oz drained, water packed chunk light tuna with 1 tbsp light mayo. Stuff into a small whole wheat pita. Toss 4 cups mixed greens with 1 small apple, 1 oz feta cheese and 1 tbsp reduced calorie dressing. 5. Turkey and cheese sandwich: 2 slices reduced calorie whole wheat bread with 2 tsp light mayo. Fill with 2 oz turkey breast, 1 oz Swiss cheese and 2 tomato slices. Use the rest of the tomato and slice and combine with ½ cup cucumber sliced. Drizzle with 1 tsp olive oil and a splash of balsamic vinegar. 6. Cheddar and tomato sandwich: Toast 2 slices reduced calorie whole wheat bread, place 2 oz reduced fat cheddar cheese, 2 slices tomato s, and 3 5 basil leaves. Slice the rest of the tomato and serve with 1 cup spinach and ½ cup sliced mushrooms tossed with 1 tsp olive oil and a dash of balsamic vinegar. 7. Grilled chicken breast salad. 1 chicken breast served with 3 cups romaine lettuce, cucumber, tomato and 3 tbsp parmesan cheese. Drizzle with olive oil and balsamic vinegar.

5 Dinner: 1. Beef Teriyaki Stir Fry: Prepare 2/3 cup cooked brown rice. Sauté 1 chopped garlic clove in 1 tbsp canola oil in pan until brown. Add 2 tbsp low sodium teriyaki sauce, 2 oz beef broth, ½ cup sliced carrots, ½ cup sliced mushrooms, ½ broccoli and ½ cup green beans; cook 4 5 minutes. Add 3 oz cooked sliced sirloin tip and cook 2 minutes. 2. Chicken Fajitas Sauté ¼ cup onion in 1 tsp canola oil until golden; add 2 cups chopped bell peppers; cook until tender. Divide 5 oz cooked skinless chicken breasts between 2 6 inch whole wheat tortillas. Top each with half of veggies and prepared salsa. 3. Grilled salmon with Rice: Prepare 1 cup cooked wild rice. Coat both sides of a 4 oz wild salmon fillet with olive oil spray and grill 10 minutes over medium heat turning once. Serve with dill sauce (1 tbsp fresh chopped dill with 2 tbsp nonfat plain yogurt.) Serve salmon and rice with 1 cup broccoli and 1 cup squash. 4. Pasta with chicken or Shrimp and Veggies: Prepare 1 cup cooked whole wheat pasta. Sauté 1 chopped garlic clove in 1 tbsp olive oil over medium heat for 1 minute. Add 7 raw shrimp, 1 cup chopped broccoli, ¾ cup diced tomatoes and ¾ cup snow peas. Sauté until shrimp are cooked through (about 3 minutes) Toss with pasta. Sprinkle with lemon juice slices medium size vegetarian pizza (460 calories) such as DiGiorno Harvest Wheat Roasted Vegetable Pizza (1/6 of a pizza.) Serve with 2 cups mixed green salad tossed with ¼ cup chickpeas, 1 tsp olive oil, and 1 tsp balsamic vinegar. 6. Chicken and wild rice: 1 cup wild rice prepared mixed with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 tsp olive oil. Grill 1 3 oz chicken breast with a little olive oil oz rotisserie chicken, breast or leg, skin removed. Served with 2 cups romaine lettuce with 1 cup veggies of your choice topped with 1 tsp each of olive oil and balsamic vinegar. One 1 oz sliced whole grain, crusty bread dipped in 1 tsp olive oil.

6 Snacks: 1. One pear with 1 String cheese 2. 3 Cups air popped popcorn sprinkled with 2 tbsp grated parmesan cheese oz skim milk latte and 8 almonds 4. 2 slices Wasa crispbread topped with 1 tbsp peanut butter and 1 tsp apricot jam 5. 6 fresh scooped watermelon balls and 6 oz low fat yogurt 6. 6 oz low fat yogurt and 2 tbsp chopped almonds 7. 1 ½ cup vegetables and 1 hard boiled egg 8. 1 apple and 5 thin parmesan cheese slices (1oz) 9. 1 can slim fast optima shake slices turkey breast and ½ red pepper 11. Kashi go lean bar with ½ cup non fat milk whole wheat crackers with 1 oz cheese oz low fat yogurt 1 graham cracker cup fruit salad topped with 4 tbsp yogurt and 1 tbsp almonds 15. Veggie sticks and ½ cup cottage cheese 16. Low fat yogurt with blueberries and 1 tbsp almonds

7 Proteins 5 oz Chicken and Turkey 4 oz Lean Ground Turkey 4 oz Fish (all varieties) 3 oz Top Round steak 3 oz Top Sirloin 3 oz Lean Ground Bee (7% fat) 3 oz Lean Ham Crab 7 large Shrimp Egg whites or substitutes Low Fat Cottage Cheese Wild Game meat Carbohydrates ½ cup Whole grain cereals, Pastas, breads and crackers ½ baked potato Sweet potato Yams Squash Pumpkin Steamed Brown Rice Wild Rice Oatmeal 1 small 6 inc whole wheat tortilla Vegetables and Fruits All Types any of your favorite varieties in season. Fats Natural peanut butter Nuts and seeds Canola or olive oil (based salad dressings) Avocado Flax oil Trans fat free margarine (Smart balance, Promise) Calcium Non fat milk Soy milk Low fat yogurt Cottage cheese String cheese Sliced low fat cheese Tofu

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