Fitlife Center for Health and Performance

Follow these 10 Nutrition Tips for optimal health!

Nutrition Points
1. Water: 50% of your body weight in ounces of water every day!!
2. Eat as much raw produce as possible – temperatures beyond 118 degrees destroy most of the enzymes, vitamins and nutrients in our food. Ideally choose organic.
3. Fresh raw juices are crucial for optimal health and performance – drink as soon as you can after making. Smoothies are a good way to get a nutritious meal quickly.
4. If you choose to consume dairy products choose organic sources.
5. Eat complete meals that include clean protein, complex carbohydrates, and essential fatty acids.
Clean Proteins: Organic, Grass-fed and wild game are best along with free-range poultry (eggs) and wild fish not farmed.
Complex Carbohydrates: whole grains, sprouted grains, brown and wild rice, sweet potatoes, yams, potatoes, whole wheat or rice pasta, squash.
Essential Fatty Acids: No Heat (up to 120 degrees) Flax seed, Hemp seed, Cod liver, Udo’s oil
Low Heat (up to 212 degrees, baking) Safflower, Sunflower, Pumpkin
Med. Heat (up to 325 degrees, sauté) Sesame, Olive, Hazelnut
High Heat (up to 375 degrees, frying) Coconut, Palm

Avocados, raw nuts and seeds

Avoid: TFA, deep-fried, hydrogenated or partially hydrogenated, margarine.

6. Sweeteners: (consume only unrefined sweeteners) honey (unprocessed, unfiltered, unpasteurized), Stevia, Succinat, and unprocessed Cane sugar. Regardless, keep use of sweeteners to a minimum.
Avoid: sucrose, maltose, dextrose, fructose, glucose, ribose, lactose. ASPARTAME and all artificial sweeteners, energy drinks, sports drinks.
7. Avoid: fast food, junk food, chips, candies, pop……remember “junk in junk out”.
8. Never skip breakfast
9. Eat a pre-workout meal 2 hours before exercising and post-workout meal within 1 hour of exercise.
10. Supplement with liquid multi-vitamin by Flora. (Uptown Health Food 604-467-5587)