Fitness Tips

Let us help you learn what to eat.

Treat yourself to a custom tailored diet plan designed by Rossano JUST FOR YOU. Includes an analysis and recommendation of foods and calories that are appropriate for your body.

*Recommendations are based on healthy individuals with no apparent health requirements or conditions. Others should consult their physician to see if there are any interactions.

  1. Remember to stick to mostly “brown” carbs such as brown rices, multi grains, etc. Every BODY is different and “white” carbs are fine when for a purpose. Ask a Bodymorph trainer today!
  2. If your workout is in the mid-day or evening, start preparing about 2 hours before the workout with multi-grain carbs. These will slowly be released into your bloodstream.
  3. After your workout, it is important to take in protein within 30 minutes following the workout. After that, some simple (steamed or raw veggies) carbs are to be introduced. After that, you can eat some complex carbs like rices or grains. Just remember, it takes a lot to digest these and that requires energy. At night, we are sedentary, so try to stick to lean meats and veggies (steamed or raw).
  4. There are no good or bad carbohydrates. It’s all about WHEN you eat them.
  5. Try to restrict foods late at night since the metabolic rate decreases as one’s daily tasks are lessened. If you are going to eat, eat something healthy.
  6. Cooking food cooks the nutrients right of them. Try steaming or eating your veggies raw for MAXIMUM benefits!
  7. Take a good, whole-food-fortified multivitamin and your Omega 3’s, which we don’t get enough of. Omega 6’s are the most abundant and not as necessary to supplement. So go buy those SALMON OIL capsules. Fats aid in absorption of vitamins, help your hair, skin and nails, and lubricates joints.
  8. Try to drink at least 64-128 ounces of water a day.
  9. Avoid pop and excessive juices. Juice is fine in small amounts, like one glass a day (fresh squeezed). The sugar converts to fat very easily.
  10. Vegetarian diets are fine, but remember to get your proteins through legumes and tofu. Often iron deficiencies occur, so remember to eat lots of green veggies to get the iron you need (these are folates).
  11. Don’t calorie count too much, as it distracts from daily routines. If you exercise and eat properly, you shouldn’t have to count every calorie.
  12. Try substitutes for pasta like zucchini pasta and tofu burgers. They are surprisingly good.
  13. Make sure to keep your HDL (healthy cholesterol) greater than or equal to 60 and your LDL (low density lipoproteins) less than 100. If you’re around 200 total, you’re doing great!
  14. Avoid “hydrogenated oils”. These are harder to break down and therefore not as good for you!

HAVE FUN AND EAT HEALTHY!

Click here if you have a healthy tip or a question for our staff.