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| **4) Nutrition** | | **4) Nutrition** |
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| At the Monkey Bar Gym, working out is only half of | | At the Monkey Bar Gym, working out is only half of |
| the fitness equation. We also provide nutritional | | the fitness equation. We also provide nutritional |
| guidelines, food shopping and preparation classes | | guidelines, food shopping and preparation classes |
| , and inspiration. Here’s our nutritional philosop | | , and inspiration. Here’s our nutritional philosop |
| hy, in 10 simple suggestions. | | hy, in 10 simple suggestions. |
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| n | 1. Eat 4-5 small meals, one every 2-3 hours that y | n | + Eat 4-5 small meals, one every 2-3 hours that yo |
| ou are awake. | | u are awake. |
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| >This keeps the energy at constant levels and actu | | >This keeps the energy at constant levels and actu |
| ally helps speed up >your metabolism due to the fa | | ally helps speed up >your metabolism due to the fa |
| ct that your body does not think that >it is starv | | ct that your body does not think that >it is starv |
| ing. | | ing. |
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| >Food is better absorbed and you feel better and h | | >Food is better absorbed and you feel better and h |
| ave better energy. | | ave better energy. |
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| >Have you ever had a really clean meal like salad | | >Have you ever had a really clean meal like salad |
| with grilled tofu? >And then after you finished yo | | with grilled tofu? >And then after you finished yo |
| u felt really good, light and clean? >That is the | | u felt really good, light and clean? >That is the |
| goal for every meal! This type of meal burns off t | | goal for every meal! This type of meal burns off t |
| he >body fat like CRAZY! | | he >body fat like CRAZY! |
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| >The opposite type of meal is a fat depositor: for | | >The opposite type of meal is a fat depositor: for |
| example a plate of >pasta and bread makes you fee | | example a plate of >pasta and bread makes you fee |
| l slow, full, sluggish and sleepy. Not >good!! | | l slow, full, sluggish and sleepy. Not >good!! |
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| n | 2. Eat fist size vegetables with palm size protein | n | + Eat fist size vegetables with palm size protein |
| in 2-3 meals a day | | in 2-3 meals a day |
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| n | 3. Eat fist size carbohydrates (natural and unproc | n | + Eat fist size carbohydrates (natural and unproc |
| essed) with palm size protein in 2 meals/day. | | essed) with palm size protein in 2 meals/day. |
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| n | 4. Eat 5 servings of fruits &/or vegetables daily | n | + Eat 5 servings of fruits &/or vegetables daily |
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| n | 5. Eat slowly and to satisfaction only, no more! | n | + Eat slowly and to satisfaction only, no more! |
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| n | 6. Shape your hand with spread fingers. This is yo | n | + . Shape your hand with spread fingers. This is y |
| ur serving size. | | our serving size. |
| + This is an excellent way to not overeat!!! | | >This is an excellent way to not overeat!!! |
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| n | 7. Drink a minimum of 10 to 12 glasses of cold wat | n | + Drink a minimum of 10 to 12 glasses of cold wate |
| er each day | | r each day |
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| n | 8. Eat like a Bushman | n | + Eat like a Bushman |
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| t | 9. Eat and drink as naturally as possible. Eating | t | + Eat and drink as naturally as possible. Eating |
| natural foods that are not man-made is the way to | | natural foods that are not man-made is the way to |
| go. | | go. |
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| >Processed foods are generally higher on the glyce | | >Processed foods are generally higher on the glyce |
| mic index, meaning >they break down quicker, turn | | mic index, meaning >they break down quicker, turn |
| into sugars and get stored as fat. 9. >Eat organic | | into sugars and get stored as fat. 9. >Eat organic |
| foods as often as possible, it’s healthier for yo | | foods as often as possible, it’s healthier for yo |
| u and >the planet!! | | u and >the planet!! |
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| 10. Eat your last meal at least 2-3 hours before g | | 10. Eat your last meal at least 2-3 hours before g |
| oing to bed. | | oing to bed. |
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