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| Fitness Training for Life | JP will customize individual nutrition plans for any type of fitness level. | ||||
| 2002 Main Street | Individual Plans for: | ||||
| Kansas City, MO 64108 | * bodybuilding | ||||
| JP Bahagholi | * fitness competition | ||||
| Director, Personal Training | * weight reduction | ||||
| * toning | |||||
| Call to schedule your | Customized plans are available for customers that just want to consult with | ||||
| personal session: | JP to change their eating habits. | ||||
| Phone: 816-421-1022 | |||||
| Cell: 816-804-8196 |
Ask about the 'Lose 12 lbs. in 12 weeks' program. |
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| Email: |
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Dietary
Changes for 2008! |
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2008 Key Recommendations |
GRAINS
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| SESSION INFORMATION |
VEGETABLES Choose a variety of vegetables from all five subgroups several |
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| Single Session - $65/hr | times a week. | ||||
| Multiple sessions | These foods contribute: | ||||
| package |
Folate, Vitamin A, Vitamin C, Vitamin E, |
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| as low as $35/hr | |||||
| Request details |
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| FOOD FOR THOUGHT | FRUITS | ||||
| Have you ever pined or whined | Consume a variety of fruits and no more than 1/3 of the | ||||
| for something sweet? | recommended intake as fruit juice. These foods contribute: | ||||
| Is a meal not complete without | Folate, Vitamin A & C, Potassium and fiber | ||||
| a starch? | |||||
| Do you think you can get | Apples | ||||
| addicted to carbohydrates??? | Bananas | ||||
| Blueberries | |||||
| The popular theory about | Cherries |
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| carbohydrates craving and | Grapefruit | ||||
| addiction goes like this: | Plums | ||||
| Carbohydrates and increase | Raspberries | ||||
| blood levels of glucose, then | Stawberries | ||||
| insulin level surges to drop | Mango | ||||
| blood glucose levels. | Peaches | ||||
| Resulting low blood glucose |
DAIRY Make fat-free or low-fat choices. Choose lactose-free products |
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| levels send a message to your | or other calcium-rich foods, fat-free or low fat choices if you don't | ||||
| brain telling you that carbo- | consume milk. | ||||
| hydrates are needed to bring | These foods contribute: | ||||
| your blood glucose levels | Protein, Riboflavin, Vitamin B12, Calcium, Magnesium, | ||||
| back up. The truth is there | Potassium, and when fortified, Vitamin A & D | ||||
| is no voice inside us, or a | |||||
| genetic predisposition, that | Fat free milk (cheese, yogurt, cottage cheese) |
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| leads us to consume candy, | |||||
| pie, rice, or bread when insulin | |||||
| increases and blood glucose | POULTRY/FISH/LEGUMES | ||||
| levels are lowered. Any source | Make lean or low fat choices. Prepare them with little or no | ||||
| of calories will relieve hunger. | added fat. | ||||
| These foods contribute: | |||||
| Protein, Niacin, Thiamin, Vitamin B6 & B12 |
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| Iron, Magnesium, Potassium, Zinc | |||||
| Legumes and nuts are notable for their protein, folate, thiamin, | |||||
| Vitamin E, iron, magnesium, potassium, zinc and fiber. | |||||
| Poultry (no skin) | |||||
| Fish |
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| Legumes | |||||
| Eggs | |||||
| Low fat tofu | |||||
| Peanut butter | |||||
| Nuts or seeds | |||||
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NUTS/OILS |
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| Select the recommended amounts of oils from among from | |||||
| these sources. These foods contribute: | |||||
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Vitamin E & Essential Fatty Acids, along with abundant calories |
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| Canola | |||||
| Flaxseed | |||||
| Nut | |||||
| Olive | |||||
| Peanut | |||||
| Safflower | |||||
| Soft trans free margarine | |||||
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