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Alkaline-Acid-Food Chart (understanding your acid/alkaline balance is the key to health)

14 Sep

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THE RAW ATHLETE—————DIET TEMPLATE

22 Nov

I am going to attempt to clean my diet up as much as possible, while continuing to increase my physical performance. This project is going to be an on-going  learning experience.

THE DIET MUST BE:

  • EASY TO PREPARE
  • AFFORDABLE 
  • INCREASE IN SUSTAINED ENERGY THROUGHOUT THE DAY 
  • INCREASE IN PHYSICAL PERFORMANCE (RELATIVE TO TRAINING) 
  • NOTICEABLE IMPROVEMENT IN DIGESTION 
  • INCREASED STABILITY IN MOOD

NOTE: This is just a prototype it will change oftendress and sauce the food up to your taste and caloric needs

 

Meal 1:  
           one cup cooked oats (stove method)
              handful nuts (soaked previous night)
     2 TSB Hemp Hearts
—————————————————-
Meal 2:             32 oz green smoothie (blended fruits and vegetables)
                           
                         
————————————————————————–
Meal 3:

            large Tupperware of assorted assorted raw vegetables (salad)
1 Cup Cooked Quinoa 

           ——————————————————————-
Meal 4:              green smoothie (blended fruits and vegetables)
                               handful nuts (soaked previous night)
                               
—————————————————————————————–
WORKOUT NUTRITION (MEALS 5 & 6)

During W.O Shake: 30 grams whey isolate + 60 grams dextrose sugar

Post W.O Shake: 30 grams whey isolate + 60 grams dextrose sugar

CRAZY COHNS 3-DAY MEAL PLAN & GROCERY LIST

26 Oct

If your goal is to loose weight, gain muscle or even save a ton of money…. making a meal plan and sticking with it will prove to be a worth while task. It seems like A LOT of work but it really only takes about 1-2 hours of your time every 3-4 days. Once you get into the habit of cooking like this, you will not go back.

This is the meal plan that I will personally be following for the next three days. I usually follow something similar to this year round making modifications based on my goals. This is too much food for most people, the purpose of this article is to showcase the steps in making a meal plan and grocery list.

GROCERY LIST 

  • 2 cartons of egg whites (2 boxes per carton)
  • 1 carton of free range organic eggs
  • 2 pounds of chicken
  • 2 pounds of beef for burgers
  • 4-6 Broccoli Crowns (always good to have extra)
  • 1 head of iceberg lettuce
  • 2 stalks of romaine lettuce
  • 4 English cucumbers
  • 8 tomatoes
  • 2 onions
  • 1 bottle salad dressing
  • Bananas (best to get ahead of time so they are ripe)
  • 1 Tub of Yogurt
  • Old Fashion Oats (not the kind that is individually packaged)
  • Bag of almonds ( big bag from Bulk Barn)
  • Bag of sunflower seeds (also from Bulk Barn)
  • Protein Powder (I like Myofusion)

Meal 1: 

  •  1 carton egg white (5 whites)
  • 1 whole egg
  • 1 broccoli crown
  • ½ onion
  • 1 cup yogurt
  • 1 banana
  • ¼ cup old fashion oats

 Meal 2:

  •  1 scoop of Myofusion Protein Powder
  • 12 almonds

 Meal 3:

  • 6 oz Chicken 
  • Salad

 Meal 4:

  • 1 scoop Myofusion Protein Powder
  • 1 TSB sunflower seeds

 Meal 5:

  • 6 oz Burger
  • Salad

 Meal 6:

  • 6 oz Chicken OR Burger
  • Salad

 WAIT WHERE IS THE CARBS!???…. THEY COME POST-WORKOUT… CLICK HERE 

NUTRITION 101: HOW TO BOIL AN EGG (SNACKS ON THE GO)

24 Sep

Boiled eggs are super easy to prepare in bulk and they make a great healthy snack or addition to a meal.

Click HERE to see the video

PREPARING MEALS 3 DAYS IN ADVANCE & MAKING A GROCERY LIST (NUTRITION 101)

23 Sep

QUESTION:

I am very busy, how can I prepare my meals three days in advance.?

ANSWER:

Set aside two days a week that you can devote 1-2 hours for food preparation, I like to do this on Sunday and Wednesday but this is personal preference.

STEP 1: Figure out what you want to eat and what ingredients you will need, let’s use Chicken Stir-Fry as an example (we will use minimal ingredients to make this simple)

  • Chicken Breast/ Broccoli Crowns/ Onion/Mushrooms

STEP 2: How much should you be eating per serving and how many servings do you want to make? (I generally only measure the protein in the meal, eat as much veggies as you want.)

  • 4 oz Chicken

STEP 3: Update the grocery list based on how many servings you want (we will use 6 servings in this example)

  • 24 oz Chicken/ 6 Broccoli Crowns/ 2 Onions/ 2 Packages Mushrooms

STEP 4: Cook the food, when finished lay out 6 tupper-ware containers and fill each with equal portions.

  • You will now have 6 grab and go healthy meals

NOTE: You will save a ton of money if you stick to this scenario using the 80/20 Rule for dieting click HERE to see the article on the 80/20 Rule