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A little help for you!!!

                       A cheat sheet for a healthier you

The #1 reason that people see limited results when training is…. Meal planning! The biggest reason people struggle with diet is because it’s time consuming to change old habits and implement new ones. Here is a short list based on the nutrional guide to help you out without requiring a second language. Print it out and put it on your fridge, in your purse, where ever it’ll help you most. No more excuses, just results. This cheat sheet is your key.

Source of Pectin (dietary fiber) and antioxidants

Berries- blue, black, strawberries, cranberries, rasperries.

Source of Vitaman C

Citrus Fruits- oranges, grapefruits, lemons, limes.

Sources of dietary fiber, calcium, magnesium, folate, polyphenols

Greens (leafy and cruciferous) -Spinach, kale, broccoli, cabbage, bok choy.

Source of antioxidants

Green Tea – Matcha, sencha, dragon well

Sources of protein, complex carbs, vitamin B complex

Legume/beans – black,red,kidney beans,lentils,chickpeas

Sources of Vitamin E, omega 9 fatty acid

Olives/olive oil – black, green, pressed, virgin, extra virgin

Source of Omega 3 fatty acid

Omega Fish – Wild salmon, trout, sardines, tuna.

Source of fiber, complex carbs, iron, and many minerals

Oats/whole grains – rolled, steel cut, instant oats, barley, brown rice


Using this list as a foundation for your diet is the easiest recipe for nutritional success without hours of research and memorizing facts. You work too hard not to eat right; Trust me, your worth it!! You wouldn’t fuel a Ferrari with garbage so why feed your body the same? So stop spinning your tires and seperate yourself from the pretenders!!

June 18, 2012 | Blog, Uncategorized | 0

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