You Can Do This!

YOU CAN DO THIS! WE ALL CAN!

As we get older our changing bodies and our changing environment are the signs that we as well must change how we look after ourselves. How many diets have you been on over the years and never seen results or put the weight back on within months of losing it. By now most of us have ditched junk food, have fruits in the fridge, thrown out everything that’s white, only drink diet soda, and bought a daily vitamins. So why are you still having a problem maintaining your weight, having mood swings, feeling lethargic?

It’s time to get rid of the diet books. Going on and off different diets can make your body less effective at burning calories. We have trained our bodies to store our food instead of burn it. Low calorie diets can lead to muscle loss making it harder to get the exercise level you need. This makes you fatter each time making it less likely to eat a regular calorie diet without gaining weight. We need to up our fibre, eat disease reducing antioxidant rich fruits and vegetables, muscle protecting protein, bone saving dairy products or fortified soy milk, vitamin, mineral and antioxidant rich whole grains and heart healthy fats as we age. What we put into our tanks has a huge affect on our long term health. So does how we incorporate fitness and how we manage stress.

No secret codes, no impossible rules, no earth shaking eat this don't eat that kind of plan.

Every day you need to have

3- 4 servings of low fat milk or milk products

8 servings of vegetables and fruit, pick deeply colored fruits and vegetables, make at least one vegetable serving dark green and one fruit serving orange.

5 - 6 servings of whole grain

2 servings of meat and meat alternatives, include beans at least

3 times a week, include fatty fish(salmon, mackerel, anchovies, sardines)

2 times a week, limit red meat to 2 servings perweek

1 tbsp- 2 tbsp (15 - 30 mL) healthy fats - canola oil, extra virgin olive oil, or non hydrogenated canola oil margari

1 tsp - 1 tbsp (5mL -15 mL) ground flaxseed

2 tbsp (30 mL) walnuts, almonds, peanuts, hazelnuts, or pistachios

Keep hydrated but don't go over board.

You need about 4 extra cups (1 L) of water per day, more if you workout.(Coffee and tea count as 1/2 serving of liquids)

Sure Chef has all the tools to help you design a plan that is right for you.

Book a Nutrition Consultation today and get back on track.