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-What to eat -Meal planning -Snacking right -Putting it all together

Essential elements:. -What to eat -Meal planning -Snacking right -Putting it all together. Eating fresh. -Nature is perfect - How to shop for groceries -layout -saving $$ and how to make food last. How to cook in 30 seconds:. = sautéed vegetables. 5-8mins . +. = cubed or

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-What to eat -Meal planning -Snacking right -Putting it all together

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  1. Essential elements: -What to eat-Meal planning-Snacking right-Putting it all together

  2. Eating fresh -Nature is perfect- How to shop for groceries -layout -saving $$ and how to make food last

  3. How to cook in 30 seconds: = sautéed vegetables. 5-8mins + = cubed or chopped protein. <10 mins = cooked rice. <10mins = pasta. 10-15mins

  4. Snacking -Why -control blood sugar -prevent hunger -regulate metabolism-What to eat -food first -small meal. mixing food groups -“chips”

  5. Fast Snacks -Snacking on the go -protein shake: ½ Naked or Odwalla juice + whey -fruit and plain yogurt -nuts and dried fruit -whole wheat bagel or crackers and peanut butter

  6. Meal Plan and Snack Building: General Rules • Increase blood sugar prior to working out (~1-2hrs), but keep steady throughout rest of day • Consume protein immediately after exercise • Least optimal time to increase blood sugar is at end of day (~3hrs before bed)

  7. Morning Workout Breakfast 6.00am: 3 egg whites + bowl of oatmeal with berries Workout 7.00am Post workout 8.30am: whey + 1 cup tart cherry 100% juice + plain yogurt Snack 10.00am: Hummus with veggies Lunch 12.00pm:4-6 oz sautéed chicken + salad with vinaigrette Snack 3.00pm: 1/2 cup nuts + dried fruit Dinner 6.30pm: 4-6 oz salmon + steamed broccoli Snack 8.30pm: Apple + peanut butter 

  8. Afternoon Workout Breakfast 6.00am: 3 eggs with low-fat cheese, spinach + 1/2 banana Snack 9.00am: 1/4 cup mixed nuts Lunch 12.00pm: Turkey sandwich w/ veggies, avocado + 1/2 cup yogurt w/ fruit Snack 3.00pm: Hummus w/ bells peppers, celery, whole wheat pita Workout 5.00pm: Workout Post-Workout 6.30: 2 scoops whey/water/banana Post-Workout Snack 7.00pm: Cheese stick + tuna on whole wheat Dinner 8.30pm: 4-6 oz chicken + eggplant/squash/zucchini sautéed in olive oil Snack 10.00pm: Handful nuts

  9. What are your goals?

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