(626) 864-0348
Train with Josh Altshule
Nationally Certified Personal Trainer & State Certified Nutritionist
Nationally Certified Personal Trainer & State Certified Nutritionist
| Dynamic 1 on 1 Personal Fitness Training |
Dynamic1on1© 2006
Cardio
Strength
Nutrition
The secret to success is to make dietary changes gradually!
Focus on realistic goals for improving your diet, such as eating seven fruits and vegetables everyday this week.
Always drink water! Reduce the soda (even the diet soda)
It is all about portion sizes!
A sensible eating plan based on three delicious meals, two snacks everyday. (Not depriving self of treats).
You can gulp down hundreds of calories and still feel hungry if you eat foods that are calorie-dense
(loaded with calories that don’t satisfy). This is because your body thinks it’s full after you’ve eaten a certain
weight of food- regardless of the calories consumed. Fast food is calorie dense.
Cut calories by making minor adjustments:
-increase your fiber intake (should be 25-35 grams per day)
-Choose nonfat or low-fat versions of cheese and other dairy sources.
-Choose complex carbohydrates (fruits, vegetables, whole grain) over the simple sugars or white and refined
flour sources (crackers, cookies, white bread, potato, candy). (Complex carbohydrates stay with you longer
than refined carbohydrates due to the fiber content.)
-Protein takes longer to digest than carbohydrates so a meal or snack that combines both (high fiber/protein
cereal with milk) will keep you satisfied longer than a carb-only meal (such as bagel and orange juice).
So, stock your fridge with more vegetables…. You are more likely to eat the vegetables if they are around.
Even frozen fruits and vegetables are great. Forget about stocking the cupboards. Most foods for the
cupboard are starch and simple sugars/ carbohydrates and are calorie dense foods.
Always drink water! Remember your portion sizes!
What meat to eat:
- boneless skinless chicken BREAST
- choose fish (not buttered or fried)
- if you must have red meat then choose the lean variety. Some like top round or eye of round
Cut Type Grams Protein Grams Fat Calories
Chuck, 3 oz. 23.2 20.2 282.2
Ribs, 3 oz. 18.6 25.1 306.1
Short Loin, 3 oz. 19.7 19.8 262.6
Sirloin, 3 oz. 23.6 13 219.3
Flank, 3 oz. 22.4 10.6 192.1
Round, 3 oz. 25.6 8.1 183.6
Beef Brisket, 3 oz. 21.3 24.2 309.4
Corned Beef Brisket, 3 oz. 15.4 16.1 213.3
For salads a common mistake is dousing it in dressing. Instead exchange the dressing for salsa, or just a lower
calorie and lower fat version of the dressing and use sparingly.
Reduce cheese, croutons, bacon bits, and choose more variety of veggies and even fruit. Fruit in a green salad
adds sweetness and variety. (grapes, apples, pears, orange slices)
Always drink water! Remember : portion sizes!
Snack ideas:
*Reduced fat sour cream mixed with fresh herbs as a dip for veggies (carrots, broccoli, celery, tomatoes, cucumbers, etc)
*nonfat or low-fat yogurt with fruit
*reduced fat cheese with whole grain crackers
*low-fat granola bars with an 8 ounce glass of nonfat milk
*baked chips with spicy black bean and corn salsa
* plain raw vegetables
Always drink water!
The foods and allotments here provide the nutrients that are important for losing weight, maintaining good health
and preventing disease. Remember portion size!
Calories- never go below 1200 calories a day. 1800-2000 calories everyday. Go below this calorie amount andyour
metabolism can slow down, foiling your efforts to lose weight and getting fit.
Fat- limit fat intake to 25-30 percent of total calories, about 55-66 grams of fat per day on a 2000 calorie diet.
More importantly, limit artery clogging fat (saturated and trans fat- examples: from red meat and butter).
Trans fats, found in fried foods and commercial baked goods, aren’t listed on labels, so keep your saturated fat intake low.
Fiber- 25-35 grams daily (best sources: whole grains, legumes, fruits, vegetables). For instance, 1 cup raisin
bran cereal (7 grams), 1 banana (2 grams), 1 cup of black bean soup (14 grams), 1 orange (3 grams), turkey
breast sandwich on whole-wheat bread (6-10 grams, depending on the brand of bread)
Fruits and vegetables 7-13 servings per day. One serving is 1 cup of raw leafy vegetables, ½ cup of other vegetables,
cooked or raw; 1 medium banana, apple or orange.
Whole grains- 10 servings daily (such as wild rice, barley, oatmeal, kasha, millet, quinoa, bulgur, buckwheat,
and <whole grain - pasta, -couscous, -breads, -tortillas, -pitas, and –waffles). One serving is ½ cup of cooked cereal,rice
or pasta, 1 ounce of ready-to-eat cereal; 1 slice of whole grain bread or ½ a whole grain bagel.
A great whole grain bread is that of Ezekiel 4:9. High in Fiber and only 80 calories per slice.
Fish- 2-3 servings per week such as salmon, tuna and trout to get your omega-3 fatty acids. One serving is 3 ounces.
Fish should not be farm raised. You want wild and if possible Atlantic cold water fish.
Organic Soy- 1-2 servings per day. One serving is 3 ounces of tofu, 2 tablespoons fo soy nuts of 1 cup of soy milk.
Calcium rich foods- 3 servings per day, at least 1 serving from a nondairy source. One serving is 1 cup of broccoli,
kale or spinach; 3 ounces of calcium fortified tofu; 1 cup of skim milk; or ¾ cup calcium-fortified orange juice.
Always drink water! Portion size is extremely important! Nothing should be bigger than what you can hold in one hand.
Except for vegetables/salad. The salad should not be dripping in dressing either. If at all possible choose organic foods.
Vons has a new lineup of organic foods. Henry’s, Trader Joe’s, Mother’s Market, as well as Whole foods all sell
organic products. Better for your health in the long run.
| Fit Tips |
| All the cardio in the world will not give you a fit and toned body for the rest of your days, if that is all you do! |
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the food your eating?
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the food your eating?
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