Nutritional Tips for
So you have decided you want to shape up and
loose a few pounds or maybe this year your New Years Resolution is to begin
a healthier life style with better food choices but you don’t know were
to begin? Well here are a few tips to get you started to reaching
your fitness goals.
of a healthy meal plan:
Begin by setting your eating pattern to include
5-7 small meals evenly spread out 2 1/2 to 3 hours apart.
Never Skip Breakfast.
Include a protein, carbohydrate and healthy
fat source with every meal.
Examples of good protein sources are:
Chicken Breasts, Tuna, Whey or Soy Protein Powder, Eggs, small amounts
of lean red meat, Turkey, Cottage Cheese and Protein Bars.
Healthy Fats: natural peanut butter,
flaxseed oil, olive oil, hempseed oil, or any oil rich in omega 6 &
3 and monounsaturated fats.
Switch from Starchy Carbs to Fibourous Carbs
after lunch. For Example:
Fibrous Carbs: Cauliflower,
Cucumber, Celery, Salad, Tomatoes, Broccoli, Carrots, Peppers, and Mushrooms
Starchy Carbs: Rice, Potatoes,
Bread, Pasta, Buns, Cereal
Good Complex Carbs: Oatmeal,
Yams, Sweet Potatoes
Lower Calorie Fruit
Choices: Apple, Pears, Nectarine, Strawberries, Raspberries.
If you have a craving for breads or pastas
opt for brown instead of white breads or pastas or try 12 grain bread.
Limit pop intake, but if you must have a cola
choose diet instead of regular
Try Crystal Light for a low-calorie flavored
drink – you can even make Popsicles!
Drink a minimum of 8 glasses of water a day
to keep you hydrated and it helps keep you feeling full.
Allow yourself one cheat meal a week to have
whatever you have been craving. This is the problem with crash diets
they fail to acknowledge that people have cravings and can’t stick with
a program if they aren’t allowed to splurge once in a while. Plan
this meal around special outings, parties or other occasions.
Switch to low calorie dressings or sauces
Try some fat free products such as fat free
cheese or ice-cream
Try having sugar free jello for dessert instead
of cakes, chocolate or pie.
Try sweet n’ low or nutra-sweet instead of
Limit salt intake
Use a variety of spices to make your food
Breakfast - 6:30 am - 4 eggs whites
(1 yolk) scrambled with mushrooms & peppers, Oatmeal (30 gm)
Snack – 9:30 am – 1 scoop of whey protein
mixed with water and 5 ml of flaxseed oil, Apple
Lunch – 12:30 – Tuna Wrap – 1 can of tuna,
fat free mayo, salad, small whole-wheat tortilla, 1 cup of strawberries,
and 1 tsp of peanut butter
Snack – 2:30 – Cottage Cheese (5gm of fat),
Dinner – 5:30 – Chicken StirFry (Broccoli,
Cauliflower, Carrot mix) A little bit of salsa sauce & tomato paste,
5 ml of olive oil
Snack – 8:30 - 4 hard-boiled egg
whites, Raw veggies (carrot sticks, celery, cucumbers)
for Eating Out:
healthy” take-out foods:
Ask for dressing on the side.
Order Salad instead of french fries.
Order grilled not deep fried.
Choose poultry over high fat red meats (like
Make sure to ask what the meal comes with
(ex. Mayonnaise, gravy or other high fat condiments).
Limit alcoholic beverages.
Ask for a Nutrition Guide.
Subway - chicken or turkey sub, mustard
instead of mayonnaise, no cheese
McDonalds – Whole-wheat Chicken McGrill
Wendy’s – Mandarin Chicken Salad
Harvey’s – Grilled Chicken
Burger King – Grilled Chicken Jr.
Swiss Chalet – Soup & Salad or Salad &
A great way to spice up your oatmeal is to
add vanilla whey, a teaspoon of peanut butter or a dash of cinnamon!
Add Mrs. Dash to grilled Chicken for some
Eggs taste great with a shake of low fat parmesan
cheese and some salsa sauce
Try adding Tabasco sauce and lemon juice to
tuna or fat free mayo and diced green onion
A teaspoon of Atkins or Keto baking mix turns
egg whites into a nice fluffy pancake
Photo by Neil White
(here are a few recipes I have come across on various websites)
6 egg whites
7 scoops oatmeal (1 3/4 cups)
2 tsp brown "Sugar Twin" (brown Sweet
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops chocolate (or vanilla) whey powder
2 dashes cinnamon
1 tsp virgin olive oil
1 tsp maple extract
1/2 cup raisins (optional)
Pre-heat oven to 325, bake for 20 minutes
Makes 1 dozen cookies...each cookie has
14g of protein
Take a few of these with you to school
along with a cup of low fat yogurt. Add a couple scoops of whey to some
skim milk and wash it down. It's a pretty easy (and tasty) way to get 50-60g
of protein in a quick fix.
Spicy Crispy Chicken
Makes 6 servings
6 (approximately 1½ lbs.) chicken
breast halves, boned, skinned
1 egg, beaten
½ cup (2 oz.) Parmesan Cheese
½ cup cornflake crumbs
1/4 teaspoon ground red pepper or Italian
Vegetable oil spray
Preheat oven to 400°. Dip chicken
in egg; coat with combined remaining ingredients. Place in greased shallow
baking dish, sprayed with non-stick vegetable oil spray. Bake 15 to 20
minutes or until tender. Prep time: 5 minutes / Cooking time: 20 minutes
1/6 of recipe (1 breast) = 213 calories,
33 grams protein, 7 grams carbohydrate, 6.3 grams fat, 276 mg sodium. Exchanges
= 4 lean meat, ½ bread/carbohydrate choice
1 whole graham cracker, crushed, or 2
tbsp. graham cracker crumbs
1 pkg. (4-serving size) lemon flavor sugar
2/3 cup boiling water
1 cup low-fat cottage cheese
1 container (8 oz.) light process cream
2 cups thawed light whipped topping
1-cup reduced-calorie cherry pie filling
(or use fresh fruit)
Spray 8- or 9-inch pie plate lightly with
nonstick cooking spray. Sprinkle bottom and side with graham cracker crumbs.
Completely dissolve gelatin in boiling
water; pour into blender container. Add cottage cheese and cream cheese
products; cover. Blend at medium speed, scraping down sides occasionally,
about 2 minutes or until mixture is completely smooth.
Pour cheese-gelatin mixture into large
bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top.
Chill until set, about 4 hours.
When ready to serve, cut into 8 wedges;
top with pie filling.
Nutrition Information (1/8 recipe)
160 calories, fat = 7 g, carbohydrate
= 16 g, protein = 8 g, sodium = 330 mg, cholesterol = 15 mg
I haven't tried this personally yet, but
it's looking mighty good to me right now.
1 6oz can of tuna drained
16 oz fat free cream cheese
1-2 tsp Tabasco sauce
2 tsp horseradish
2 tbsp grated onion (can use green)
1 tsp lemon juice (or lime)
1 tbsp Mrs. Dash herb seasoning
Blend everything together in a blender
(or by hand) Put in the fridge for 2 hours and serve with fresh veggies
1 serving (a little over 1/4 cup) 65 calories
10g protein 4 carbs and under 1 g fat
This month's recipe
CHOCOLATE & PEANUT
BUTTER PROTEIN BARS
(If you replace the oatmeal with low fat
muffin mix, you can make protein muffins.)
2 level scoops of chocolate soy or whey
-based protein powder.
1 tablespoon of natural peanut butter
1/4 cup of steel cut oatmeal* (see notes
4 egg whites
1/4 teaspoon vanilla extract
1/2 cup unsweetened applesauce
Preheat oven to 350 degrees
Mix egg whites and uncooked oatmeal. Add
Spray non-stick cooking spray in a 8x8
baking dish. Spread mixture in an even layer, over the bottom of the dish.
Bake for 20 minutes, or until the edges starts tp pull away from the sides
of the dish.
Let cool for 5 minutes and cut into bars
Makes 9 bars
Caloric Intake-- 251 calories
34 grams protein
7 grams fat
13 grams of carbs
* NOTE: Steel cut oats refers to the basic
chopping of oats from their original form. Rolled oats are actually processed
and lose nutrients in the transition. Rolled oats are the most common form
(think Quaker) found in the grocery store chains. Steel cut oats are available
at most health food stores. They are usually sold in bulk and are often
called Irish oats. An equal amount of regular rolled oats can be substituted.
Tracy Orzechowski is a 24-year-old
Fitness enthusiast who’s been competing in Fitness Competitions for the
past 4 years. She is 5’ 7” tall and weighs 140 lbs. competition weight,
and 150 lbs. off-season. She is currently qualified to compete at
the Canadian National Level competitions and is presently looking for opportunities
for print work and fitness modeling. Tracy is a contributing writer
and Physical Training: Fitness
for combatives and is seeking a contract with a supplement company
and modeling agency to help pursue her passion and love for the sport.
Her competition goal is to compete and place top three at the 2003 Canadian
National Fitness & Figure Championships. Tracy states: "I encourage
everyone to set goals for themselves and to believe that you can do anything
you set your mind to with patience, persistence and determination." Her
hobbies are; working out, hiking, reading, and watching movies.
Upcoming Competitions for 2003:
1999 Ontario Natural Bodybuilding &
Fitness Championships – 3rd Place
1999 Western Ontario Bodybuilding &
Fitness Championships – 1st Place
2000 Ontario Bodybuilding & Fitness
2001 Festival City Bodybuilding & Fitness
Championships – 2nd Place
2001 Ontario Bodybuilding & Fitness
Championships – 3rd Place Tall Class
2002 Northern Ontario Fitness Championships
– 2nd Place
2002 Ontario Bodybuilding & Fitness
2002 Eastern Ontario Bodybuilding &
Fitness Championships – 1st Place
2002 Western Ontario Bodybuilding &
Fitness Championships – 2nd Place
Web page: www.tracystar.com
will be operational in the early part of March.
2003 Canadian National Fitness & Figure