By Marcisco Morrison
I’M NOT REGISTERED DIETITIAN NOR AM I A CERTIFIED NUTRITIONIST; PLEASE CONSULT A PHYSICIAN BEFORE FOLLOWING THIS FOOD GUIDE.
My name is Marcisco Morrison from Four Fitness in Jersey City and with over 15 years of experience as a fitness professional, I still struggle with dieting. It’s an everyday struggle no matter your level of fitness. I’ve created an easy and simple food guide that is sustainable and manageable; I know from my own struggle! I will be a part of the North East Bev Francis NPC national qualifying show this coming November 11, 2017. It will be my 6th #NPC show and dieting for it has been a struggle.
If your goal is to be healthy and live an active lifestyle, creating a sustainable lifestyle is the way to go.
Now, keep in mind that they’re five (5) major food groups that should be consumed daily.
(1) REMEMBER, the goal is to create sustainability: Your protein should always be the largest portion on your plate. (2) your vegetable should be the 2nd largest and (3) your carbohydrate should be the smallest.
*Following this food guide will afford you to snack in between meals. Which will keep your metabolism active throughout of the day and the more active your metabolism becomes, the more calories you burn on a daily basis.
*The amount and the frequency of your eating pattern throughout the day should be based on your daily activity.
*The average male should consume 10 to 12oz of protein on average, 6 to 8oz of veggies on average and 3 to 5oz of carbs on average.
*The average female should consume 6 to 8oz of protein on average, 4 to 6oz of veggie on average and 2 to 4oz of carbs on average.
* Extra virgin olive oil or Pam cooking spray are both great to use in the pan when cooking.
* Use natural seasoning such as onion, garlic, scallion and thyme for flavor when cooking. Mrs. Dash seasoning and others like it’s kind are also great seasoning options.
* Water is an essential part of your daily diet, 8oz per glass and 6 to 8 glasses per day or more should be consumed. Water should be consumed with each each meals.
* Let talk about Low glycemic and High glycemic carbohydrates. I will elaborate more on them both further in this guide.
*Get to know yourself, your own body, and how much you can handle/eat before your physical activities. Eat anywhere from 30 minutes to 2hrs before your activity. Base it on what and how much you’re consuming.
*BREAKFAST: (1) Your choice of Multivitamin.
Glucosamine, chondroitin, these supplements help with joint health. Therefore, I consider it a must have.
(2) GNC product CLA: Conjugated Linoleic Aid (fat burner) or your choice of fat burner.
(3) 1 cup of black coffee for energy.
(4) Female – scrambled 2 to egg whites & 1 whole egg with spinach, 3 to 4 total.
(5) Male- 4 to 6 egg whites 2 whole egg scrambled, 6 to 8 total with spinach.
Fruits should be eaten before 12 pm because of the sugar content, male or female.
*Bananas are high in potassium and red apples are high antioxidants and fiber. (Greener fruits are high in fiber as well and tends to have less sugar.) Green apple, green grapes and kiwi just to name a few.
*DAIRY PRODUCTS: Everything must be done in moderation! Cottage cheese, almond milk, sugar free yogurt.
*SNACKS: peanut butter, peanuts, cashews, almonds are good sources of good fat, Fruits and raisins.
*FACTS: Remember carbs are important for energy purposes so, try to understand when and how much to take.
*CARBOHYDRATES, low glycemic (LGC) and high glycemic (HGC).
-LGC muffin, bagels, white rice and white pasta are best to be eaten before any physical activities such as a workout, cardio session spinning, group classes.
– HGC (sweet potato baked or steamred), brown rice, oatmeal, bulgur and quinoa.
I can’t stress this enough, going on a diet is not sustainable but eating in moderation and being consistent will create sustainability.
Marcisco Morrison from Four Fitness