12 Week Nutrition Solution: Nutrition for Fitness Guide

By Cat Lanciaux

Learn how to eat right, at the right time with the right quantities as well as been part of the Body By Vi 90 day Challenge to keep you motivated, while getting fit and having a chance to win prizes! A tons of tasty recipes are also included with the 12 weeks nutrition plan, to help you with your journey!
Set Goal
Set Plan
Get to Work
Stick to it
Reach Goal

• Language: English
• Publisher: AuthorHouse
• Release date: Oct 8, 2012
• ISBN: 9781477245316

Cat Lanciaux

Formerly a chef from Quebec, Canada, Cat spent the last three years before she moved to Florida. working for a very well known hotel. That is where she not only got to be very creative, but where she also gained 40 pounds. Tasting a little here and a little there. She moved to Florida and after 2 years realized she was in the worst shape of her life. Having been pretty active all her life from ballet dancing to hockey to been a lifeguard during her high school summers, she had a pretty good idea of what she had to do. She joined a gym with a friend who motivated her, who helped her with her nutrition and fitness program. As a former chef, she decided to create some tasty recipes that she incorporated in her program, which she made part of this nutrition guide. When her friend moved back to Canada and left her on her own, she reached a certain plateau. She was no longer losing weight. Cat then worked with different trainers and nutritionists, but she was still missing some important information. She began to read more and more on the subject. Cat began to take nutrition and training classes to further her development. She was not doing this to become a Personal Fitness Trainer and a nutritional advisor in the beginning. She was really doing it to have a better understanding of training and she wanted to eat right. She had great results and people started to ask her questions. They wanted to train with her and even began to ask to design a fitness and nutrition program for them. The demand was so high that she decided to quit her job as a chef and devote herself to her new passion. She became a Personal Trainer and Nutritional Advisor full time. She now own her owns her own personal training and nutritional services. Where she invites you to get train by her. She has your in mind…

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© 2012 by Cat Lanciaux. All rights reserved.

No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.

Published by AuthorHouse 09/29/2012

ISBN: 978-1-4772-4529-3 (sc)

ISBN: 978-1-4772-4530-9 (hc)

ISBN: 978-1-4772-4531-6 (e)

Library of Congress Control Number: 2012917461

Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.

Certain stock imagery © Thinkstock.

This book is printed on acid-free paper.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Table of Contents

Why Eat?

What Is The Difference

Between Proteins, Carbohydrates And Fats?

Smart Shopping And

Ready To Eat Tips

Daily

Healthy Choices

When To Eat What?

Nutrition Facts

Healthy Recipes

Testimonials

Let’s be clear!

This book will be your nutrition for fitness bible. If you want awesome results, follow my guide. It will get you through your ups and downs, help you focus, get mentally stronger, self confident and in the best shape of your life! Forget about everything else and let’s get started.

If you don’t make it happen, nobody will!

Let’s get real!

Consult your doctor before starting any nutrition and fitness program. Your doctor will agree with me that nutrition and fitness combined together helps reduce the risk of diabetes, highcholesterol, high or low blood pressure and a lot more…

So stop the excuses…

and let’s get to work now!

About the author

Picture #1.jpg

Get fit with Cat

Personal Trainer & Nutritional Advisor

Formerly a chef from Quebec, Canada, Cat spent the last three years before she moved to Florida. working for a very well known hotel. That is where she not only got to be very creative, but where she also gained 40 pounds. Tasting a little here and a little there. She moved to Florida and after 2 years realized she was in the worst shape of her life. Having been pretty active all her life from ballet dancing to hockey to been a lifeguard during her high school summers, she had a pretty good idea of what she had to do. She joined a gym with a friend who motivated her, who helped her with her nutrition and fitness program. As a former chef, she decided to create some tasty recipes that she incorporated in her program, which she made part of this nutrition guide. When her friend moved back to Canada and left her on her own, she reached a certain plateau. She was no longer losing weight. Cat then worked with different trainers and nutritionists, but she was still missing some important information. She began to read more and more on the subject.

Cat began to take nutrition and training classes to further her development. She was not doing this to become a Personal Fitness Trainer and a nutritional advisor in the beginning. She was really doing it to have a better understanding of training and she wanted to eat right.

She had great results and people started to ask her questions. They wanted to train with her and even began to ask to design a fitness and nutrition program for them. The demand was so high that she decided to quit her job as a chef and devote herself to her new passion. She became a Personal Trainer and Nutritional Advisor full time.

She now own her owns her own personal training and nutritional services located in South Florida. Where she invites you to get train by her. She has your goals in mind…

Cat Lanciaux

Personal Trainer / Nutritionial Advisor

Certified and Insured

www.getfitwithcat.com

Why eat?

Are you skipping meals? Skipping breakfast and/or lunch usually makes people so hungry that at dinner, they stuff their face more than they would if they had not skipped a meal and end up eating more calories than they should. When overwhelming hunger strikes, people generally grab whatever is available, instead of cooking a light and healthy meal. A snack like a fruit or a vegetable dip is a good snack in between meals and it gives you a feeling of satisfaction as long as it is a well-balanced snack (like you will see in the next pages). There is nothing wrong in eating often. Eating small meals every 2-3 hours keeps your metabolism running all day and burning faster, instead of starving yourself into obesity.

Very important information to have before you start your new lifestyle:

Along with cutting calories, it is recommended to use as many of the metabolic boosters as you can to help you lose body fat:

1-Frequent eating:

Each time you eat you raise your metabolic rate and burn more calories. It is like a car, it needs gas to run!

2-Muscle boosting:

Building muscle with light weights, will help burn more calories even at rest.

3-Aerobic exercise:

Power walk, jogging, swimming, biking, etc, will help burn extra calories.

4-Water:

VERY IMPORTANT. Drink half your body weight in ounces of water daily, (preferably between meals) water has no calories and can stop you from snacking.

5-Sleep / Rest:

Get at least 8 hours of sleep per night to maintain your metabolism.

Most people are in a hurry to get fit or healthy. It took a long time to get unfit or unhealthy so it should not be surprising that the body will need sufficient time to adapt both internally and externally for long term health, fitness and performance benefits.

What is the difference

between Proteins, Carbohydrates and Fats?

1. Carbohydrates

The major function of carbohydrates is to provide energy to the muscles and the body’s main tissues. Carbohydrates are the only source of energy that the brain and central nervous system use. To prevent a deficiency, the brain and the central nervous system need about 130 grams (10 tablespoons) of glucose a day with an intake of 20 to 35 grams of fiber. In a healthful diet, the majority of the carbohydrates come from fruits, vegetables, whole grain breads, cereals and dairy products. Limiting added sugar and sweeteners is a nutrition recommendation. Generally, it is recommended to limit simple carbohydrate intake to less than 25% of the total calories while added sugar should be limited to 10% of the total calories. Active individuals should stick to 25% of their total calories for added sugar, while sedentary individuals should limit their consumption to 10% of their daily intake.

There are two kinds of carbohydrates: a) Complex Carbohydrates and b) Simple Carbohydrates

a)   Complex Carbohydrates

Starches and fiber are complex carbohydrates and they are the primary source of energy used to fuel the body. They are generally not sweet to the taste like simple carbohydrates.

Starches

Starch is the storage form of carbohydrates in plants. It is found in potatoes, sweet potatoes, legumes, beans, corn, rice, wheat and oats. If we eat the whole grain, it is called the bran; it contains most of the fiber and is a good source of the B vitamins. The germ lies at the base of the kernel. It comes in the source of vegetable oils such as corn or safflower oil, and is rich in vitamin E. The endosperm is the starchy food supply for the sprouting embryo. It is primarily starch, but it also contains most of the proteins and some of the vitamins and minerals.

Fiber

Human enzymes cannot digest them. Fiber consumed in the body can have beneficial health effects, from reducing constipation to lowering blood cholesterol. Fiber is the key to eliminating these extra pounds. They are carbohydrates that are indigestible. It help keeps your blood sugar steady (so you don’t feel a strong craving for more food). That is why a high fiber program does not make you feel deprived.

There is 2 kinds of fiber: soluble fiber and insoluble fiber. It is important to have both kinds in the diet every day.

Soluble Fiber: They are found in beans, peas, lentils, oats and barley, some fruits and vegetables such as apple, carrots, plum and squash. These food may help lower the blood sugar which is important , if you have diabetes.

Insoluble Fiber: They are found in foods like wheat bran, whole grains and all vegetables and fruits. They keep the digestive system running smoothly. This helps prevent constipation, hermorhoids and other digestive problems. It may help to prevent some types of cancer.

b)   Simple Carbohydrates

Natural sugars known as glucose, fructose and galactose are simple carbohydrates.

Glucose

Commonly referred to as blood sugar, it is the most important carbohydrate fuel for the body. Glucose is most often part of a disaccharide or starch. It is stored in muscle cells and in the liver.

Fructose

Fructose is found in fruits and vegetables.

Galactose

Occurs most often as a part of lactose like in milk.

Carbohydrates and Health

A dietary pattern that is high in unrefined carbohydrates, such as whole grains, fruits and vegetables, has been associated with lower incidences of a variety of chronic diseases. Diets high in refined carbohydrates, such as added sugar and white flour, may contribute to chronic disease risk.

Carbohydrates are not fattening. They provide four calories per gram compared to nine calories per gram for fat.

Unrefined carbohydrate intake reduces caloric intake because the fiber in the food adds bulk to the gastrointestinal tract and causes you to feel full while consuming less.

Carbohydrates and Exercise

Carbohydrates are the major source of energy during exercise. At a lower intensity (<60% *VO2 Max), fat oxidation supplies energy for exercise, but at a higher intensity, carbohydrates are essential. They supply the majority of energy for exercising muscles. Muscles use the stored glucose when under intense workouts. Without adequate amounts of carbohydrates in your diet, you may experience tiredness, staleness and lack, of motivation to train. When you control your carbohydrate consumption, your body will switch from burning glucose derived from carbohydrates to burning primarily fat as its energy source.

*VO2 max: Measure of the maximum oxygen consumption during maximal effort lasting longer than 2 minutes and shorter than 5 minutes.

Not all Carbohydrates are created equals

Glycemic Index (GI)

What is the Glycemic Index? The GI is a measurement to rank how fast carbohydrates are digested and absorbed resulting in the rise of blood sugar levels. It is the way to compare foods and their effect on blood glucose levels. Carbohydrates