Urban Wind / Personal Trainer / Austin, Texas

GOOD INFORMATION!
How To Read Food Labels

TRY OUR RECIPES!
Super Soy Smoothie
Great morning drink!

Tofu Pancakes
Excellent source of protein!

Spinach Salad
Recipe is for a single serving.

Baked Apple
This was shared with me by one of my clients, it sounds great and it's great for you!

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Diet & Nutrition

Information to live by!

All red meats should be lean.
All meats should be baked, broiled, boiled, or grilled.
All vegetables should be steamed or raw.
All fruit should be fresh only.
No Cheese.
No Butter.
No Junk Food of any kind!! This means processed food also, if it comes in a can or a box, it's out!!
No Whole milk, Soymilk only.
Increase water intake.
Bike or Stairmaster 40 minutes, 4x per week minimum.

Essentials

60% Carbs - Energy
36% Protein - Muscle
4% Fat - Hair, skin & joints

Food for fighting Osteo-Arthritis

Vitamin C
Juices (orange, grapefruit, cranberry, strawberry, pineapple). All citrus fruits such as oranges, lemons, limes, tangerines, grapefruit, strawberries, blueberries, raspberries, fresh or frozen. Best Vegtables: Green peppers, potatoes, tomatoes, broccoli, and cabbage.

Vitamin D
Milk or yogurt, cheeses, fortified cereals, egg yolks, sunshine.

Calcium & Phosphorus
Milk or yogurt, cheese, molasses, beans, garlic, seeds, nuts (phosphorus), fortied orange juice or cereals, oysters and canned salmon containing bone (calcium).

Omega 3 Fatty Acids
Flax seed oil, walnuts, soy & and canola oils, fish, North Atlantic varities such as: cod, ocean perch, haddock, flounder, pollack, and sole (very little fat, but what they do have is loaded with Omega 3's), along with higher fat fish such as tuna, salmon, and mackerel (2–3 4oz. servings a week).

Source: IDEA Personal Trainer, February 2004

Menu Ideas

When baking meats, use oven bags to help keep in the juices and to reduce your time in the kitchen.
Use the convenience of aluminum foil by combining meat, frozen veggies and diced potatoes in a package and baking them altogether in the oven at 400 degrees for 45 minutes.
Be sure to cook large enough to have leftovers, this will answer the question, lunch?, snacks?

Food Ideas

Lean meat: salmon, tuna, chicken, turkey.
Complex Carbohydrates: rice, potato, sweet potatoes, red potatoes.
Fiberous Carbohydrates: asparagus, brussel sprouts, broccoli, cauliflower, fresh spinach salad (see recipes)

DO NOT cook with salt or add salt to your meal, instead try:
Morton® Nature's Seasons® Seasoning Blend