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ULTIMATE
NUTRITION
GUIDELINE BOOK
by elite personal training studio's Mirela Craciun
www.elitepersonaltraining.ca
Mirela Craciun - Your Nutritionist Extraordinaire
As a certified Nutritionist, Personal Trainer and SUPER-MOM, Mirela has been
coaching her clients to unprecedented success for over a decade. And as a
working mom, Mirela knows full well how challenging it can be to get your
nutrition on track! And that's why Mirela has designed 'The Elite ULTIMATE
NUTRITION Guideline Book' to get you started eating right!
“Eating ‘healthy’ was never something I was good at. But the Elite meal plan was realistic and the longer I
stuck to it, the easier it became. A year later I’ve kept off the weight and I have to contribute a large part of
my success to 'The Everyday Fat-Loss Meal Plan'! “
~ Teresa Purzner, Neurosurgeon
"Since changing my eating habits and adding exercise to my daily life I have lost 35lbs. My energy levels
have gone way up and I am on my way to a happy and healthy life. It has been a huge lifestyle change, but I
am enjoying my new body, new attitude and my new found self confidence. I could not have accomplished
this success without the support of my co-workers, family, friends and the staff at Elite Personal Training
Studio."
Jennifer Hollins, WSIB Claims Specialist
“I can’t believe how amazing I look & feel. With 'The Busy Mom's ULTIMATE Healthy Fat-Loss
Meal Plan', I lost 22 pounds, over 20 inches and 10% body-fat in just 12 weeks! Now, I’m exercising 6 times
a week, taking care of my husband and 3 kids and my energy has actually increased! I look and feel better
than I ever have!”
“I am most impressed with 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan'! I found it to be
nutritionally sound, very easy to follow and most importantly, I was never hungry while following it! As a
physiotherapist and active athlete, a healthy lifestyle is a priority. It's allowed me to continue to work out,
eat great meals and have lots of energy.
~ Stephanie Shelley, Chiropractor
“I really enjoy the 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan'! It’s so easy to follow, it gives
lots of variety and the portions are ideal. I think what I like most is I’m not hungry, and I’m not snacking – in
fact, I’m not even looking for snacks! I quickly started to lose weight and because of my age and
metabolism; I know this is the way I, and my entire family, are going to eat for the rest of our lives.
~ Giuliana Athans, Business Owner
The 'The Busy Mom's ULTIMATE Healthy Fat-Loss Meal Plan' is positive lifestyle change for me, and most
importantly – not a "diet". The healthy eating habits I have learned through the use of the menu plans has
given me the right source of energy in order to get the most out of my workouts, and get me through my
busy workday. The recipes are really delicious and easy to follow. Initially, I had planned to follow the menu
plans until I reached my goal weight. However, because my general sense of well being has vastly improved
since changing my eating habits for the better, I intend to incorporate the philosophy of the food plan into
my life for good! ~ Angela Sedore, Elementary School Teacher
MIRELA’S ULTIMATE NUTRITION GUIDELINES
While exercise and supplements play key roles in any weight management program,
80% of your success or failure is based on the foods you choose and
when you choose to eat them.
On the following pages you will find specific details as to how to follow the
recommendations. Following this information, you are provided with Mirela’s
additional guidelines, meal plans and recipes to add some flavor to your
new healthy lifestyle.
#1. EAT MORE OFTEN
Eating frequently has many benefits: enhances your metabolism, supports the repair and growth of
lean muscle tissue (which is incredibly important), moderates your blood sugar levels and helps
control your appetite and reduce cravings by providing your body with a steady supply of nutrients..
Most importantly, eating more often essentially eliminates your body’s attempts to store fat. When
food appears abundant (ie. Eating 4 – 5 meals/day), your metabolic rate and energy levels elevate,
so your body uses the food as fuel instead of storing it as fat. However, when food appears scarce
(ie. Eating 1-2 meals/day), your body will hold onto the fuel and increase its fat stores.
Controlling the amount of calories you consume at one time is a great compliment to eating
frequently. Large meals contain an excessive amount of calories, which over tax your digestive
system and become fat stores within your body. It does this as a response to a famine trigger
caused from consuming too many calories at one time. On a positive note, small meals have the
opposite effect. They contain a modest number of calories, are easily digestible and burned for
fuel, which increases your energy levels and sense of well-being. Also, by eating smaller and
more frequent meals you reduce the chances of overeating.
Once you’ve established a pattern, you’ll find this to be an easy and comfortable strategy. Just
remember: Eat until you feel satisfied. It will enhance that exciting energetic feeling to allow you to
get the most out of your day!
.
#3. EAT A PROPER BREAKFAST
Individuals who eat breakfast burn more calories, store less body fat and have more lean body
mass than those who do not. After all, running on empty only encourages the storage of body fat
and loss of muscle tissue. So start the day off right by consuming a well-proportioned breakfast!
In fact, starting your day with the proper nutrients has the following benefits:
Controls hunger the rest of the day
Minimizes blood sugar swings (which can lead to hunger and lethargy)
Improves cognitive function
Unfortunately, breakfast in North America often means some kind of refined starch topped with
even more added sugars (i.e. boxed cereals, muffins, toast/bagels). This quick hit of sugar is often
followed by an equally quick crash… definitely not what could be considered a “meal of
champions”.
The key to starting the day off right is making sure we start with a meal high in protein, healthy fats
and natural fibres.
In order to make this a reality, we’d like you to focus your breakfasts around these foods:
Eggs and/or egg whites
High protein dairy (Greek yogurt or cottage cheese)
A high quality protein powder (like whey isolate)
Black or pinto beans / tofu
#4. CONSUME PROTEIN WITH EVERY MEAL
Not only does protein help repair your muscles (from all those workouts you love) and stabilize
blood sugar, but it also helps maintain that full feeling for a longer period of time.
In terms of your protein choices at each meal, it can either be an animal or vegetable source, but it
should always hit your protein goal!
You’re probably wondering: how do I know what my body needs specifically? The answer is
simple:
To simplify matters even further, we’ve attached a protein guide, so you’ll know exactly what
classifies as a full serving.
PROTEIN GUIDE
MEATS SERVING SIZE AMOUNT
Chicken breast 3 oz 35 g
Pork loin (very lean, roasted) 3 oz 30 g
Select round steak (lean) 3 oz 30 g
Select sirloin (lean) 3 oz 28 g
Select eye of round (lean) 3 oz 27 g
Tuna steak 3 oz 27 g
Choice T-bone steak (lean) 3 oz 25 g
Halibut 3 oz 23 g
Salmon 3 oz 22 g
Ground beef (extra lean) 3 oz 22 g
When you’re about to head out the door to take on the world for another day, you’re going to need
some high quality fuel to help make that happen: Carbohydrates! After all, their major role is to
provide energy. Glucose (sugar), a component from carbohydrates, is carried in the blood to the
brain, heart, muscles and other tissues, where it is used for energy. To maintain proper functioning
of these vital areas, a constant supply of carbohydrates is necessary.
If controlling your appetite is an issue, slow is the way to go. Slow-digestive carbohydrates take a
longer time to reach the blood, which helps you feel full. Slow - digesting carbohydrates are also
good source before training - especially when dieting.
In general, slower- digestive carbohydrates help curb your appetite and maintain a slow and
steady release of insulin, which aids in the control of body fat levels.
KEEP IN MIND:
Your carbohydrate consumption should match your upcoming energy needs
When you’ve conquered the world and winding down for the day, you should limit your
consumption of carbohydrates. After all, the excess carbs will work against you and much of it will
end up stored as fat.
#6. EAT HEALTHY FATS
Yes… it’s true! Fats can be healthy!
… given that you focus on good sources
Good sources of fat supply your metabolism with the proper support it needs to function effectively.
More importantly, healthy fats improve energy levels, support immune function and promote
optimal health.
Good fats also help to keep your cells healthy and permeable, thus allowing for proper transport of
carbohydrates (blood sugar) into your muscles, giving you the energy you need.
But WATCH OUT… the wrong fats can compromise this process and encourage carbohydrates
(blood sugar) to continuously circulate in your bloodstream until your liver eventually converts them
into triglycerides and they become stored as fat.
As a recommendation, limit your intake of saturated fats (butter, high fat meats) and avoid trans-
fats (deep fried foods) all together. The body does not know how to process them properly. In fact,
trans-fats can re-program how the cells work, causing life-long damage which lead to diabetes,
stroke and cancer.
#7. KEEP YOUR FLUID INTAKE HIGH
In blood, water transports glucose, oxygen and fats to working muscles and carries away
carbon dioxide and lactic acid (metabolic byproducts)
In urine, water eliminates metabolic waste products (the darker the urine, the more
concentrated the wastes)
In sweat, water dissipates through your skin, absorbing heat from your muscles during
exercise and regulating your body temperature
In saliva and gastric secretions, water helps digest food
Most importantly, water throughout the body lubricates joints and cushions organs and tissues.
Be sure to take advantage of all the benefits this vital nutrient can offer by keeping yourself
hydrated with 8-12, 8oz glasses of water a day.
Given that water is not consumed regularly, your body may suffer from dehydration, causing ill
effects. If you are feeling any of the following symptoms, you may be experiencing early signs of
dehydration:
chronically fatigued
lethargic
loss of appetite
dry mouth and eyes
heartburn
dark urine with a strong odour
Dehydration is possible at any time but is most likely to happen during long hot spells in the
summertime.
The simple solution: DRINK YOUR WATER!!
#8. EAT YOUR VEGGIES
One of the biggest and most significant, changes we can make to our diet is building the bulk of
our meals around vegetables. Vegetables are packed with vitamins and minerals, which are vital
nutrients playing a large role in the regulation and control of many bodily functions.
This is a great food group to have fun and experiment with because there is such a variety of foods
and preparation methods to choose from:
Juicing
Lightly Steamed (particularly fibrous veggies like broccoli)
Sautéed in a stir fry
Raw
Want to spice up your raw vegetables? Add some dip! If adding a few extra calories via dip helps
increase your vegetable intake, then go for it! Tzatziki and hummus are great options!
Although we’d love to see you include vegetables at every meal, for now we want you to
concentrate on total consumption:
1 serving = ½ cup raw or cooked for most vegetables or 1 cup of leafy greens
Oh, the word cravings… Instantly your mind fills with thoughts of your favourite comfort food...
It is completely natural to have cravings in the early stages of making dietary changes. After all,
your body is going through both mental and physical changes, triggering the release of different
chemicals in your body. In fact, most food cravings are triggered by stress. So try to relax and get
lost in something you enjoy doing, like exercise, or choose a healthy alternative:
And do not fear, we were all in your shoes at one point. Believe that you are strong and can turn
that unhealthy option into a healthy one!
It won’t be such a shock to your system and your body will actually adapt to these changes, and
start craving things that are good for you to eat!
Before you know it, the eating patterns I’ve suggested will become second nature and you’ll
wonder how you ever craved such things that had no benefit to your body.
#10. DON’T DRINK YOUR CALORIES
Drinking calories is one of the major reasons people struggle with body weight. Due to how quickly
hundreds of calories can be consumed in liquid form, resolving to drink nothing but calorie-free
beverages is one of the BEST strategies we can make for LONG-TERM SUCCESS.
1. Fiber
2. Calcium
3. Iron
4. Superfoods
5. Sodium
While often overlooked, these 5 nutritional aspects can be the make or break of your program,
whether they boost your metabolism, help increase bone density or lower your risk of heart
disease, implementing these strategies will help create a well-rounded diet.
#1 FIBER
A high-fibre diet is beneficial as it makes you feel full for a longer period of time, thus helping
prevent your chance of overeating (consuming too many calories). It does this by moving slowly
from your stomach into your small intestine.
Soluble fiber can help keep your blood sugar levels steady, which is helpful for managing and
preventing diabetes. Also, soluble fiber can help lower your blood cholesterol levels.
Insoluble fiber is a very effective treatment and preventive for constipation and other digestive
disorders like irritable bowel syndrome.
Note: there is no guideline for how much should be soluble or insoluble fiber. It is suggested that
you eat more of one type than another based on your outcome expectancy.
Overall, diets that are high in soluble-fiber and low in fat can be a
POWERFUL TOOL in the fight against cardiovascular disease and
may help prevent and control bowel problems
YOUR FIBRE GUIDE
Also, research strongly suggests that calcium is important in preventing osteoporosis and colon
cancer.
Iron is also needed by enzymes that make amino acids, hormones and brain chemicals that
regulate our attention span.
Antioxidants soak up those nasty free radicals that accumulate in your body as result of exposure
to unavoidable environmental chemicals, food preservatives, cigarette smoke and as a side effect
of normal aerobic metabolism.
Free radicals wreak havoc on all the cells of your body, including the important mitochondria, the
powerhouse of your energy. Although your body makes its own antioxidants, certain foods,
including vegetables, can offer additional protection.
By powering up your antioxidants status, you can reverse some of the effects of aging, including
memory loss, blood vessel damage and plaque buildup in your arteries.
#5 SODIUM
Sodium is commonly known as salt. Now, you may have been told that salt is bad for you… in
large quantities, the answer is yes, however, in the proper amount, it is very important to
maintenance of your body!
Most importantly, it helps maintain a proper fluid balance in your cells and throughout your body. In
fact, the ionic nature of sodium is critical for nerve function.
Eating foods that are high in sodium can have a negative effect on your body:
Eating foods high in potassium can reduce the effects of sodium on blood pressure (i.e. lower
blood pressure)
FOR WOMEN
BREAKFAST
Berry-licious Smoothie
1 cup (250mL) almond milk
1 scoop of protein powder
½ cup frozen strawberries
½ cup frozen blueberries
Breakfast Parfait
1 cup Greek yogurt
½ cup blueberries
7 walnut halves
¼ cup all bran
Oatmeal Heaven
½ cup oatmeal (plain)
1 tsp honey
1 apple, medium
10 almonds
Dash of cinnamon
SNACKS
Power Up Smoothie
2 cups of spinach
1 cup (250mL) rice milk
1 banana
½ cup frozen berries (strawberries, blueberries or raspberries)
1 tablespoon chia seeds
Veggie Medley
10 slices of cucumber
10 baby carrots
5 slices green pepper
1 cup hummus
LUNCH
In a small mixing bowl, max ripe avocado. Add tuna, onion and salsa, stir together with avocado.
Wash and cut bell pepper (in half), remove the seeds. Spoon tuna mixture into each pepper half
and consume like a sandwich.
IF YOU ENJOYED THE 'ELITE NUTRITION
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