Nutrition Guidelines: Design Your Own Eating Plan!

This e-book has been created for nutrition dummies: people who are looking for a general understanding of what macronutrients are and how they affect your body, nutrient timing, as well as how to build your own eating plan.

Includes calorie calculating and exchanges lists to guide you to building your best eating plan yet!

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MY EATING PHILOSOPHY

The Unjaded Fitness eating philosophy follows a principle of an “80/20” dieting type: 80% healthy eating, 20% happy indulgence.

Restrictive dieting simply DOES NOT WORK. Think of a child who wants to play outside, but is told he/she can’t. All the child will want to do is play outside. The same can be said for restrictive dieting. Tell yourself you can’t eat something, and sure enough you’ll find yourself binge eating the exact food you swore to avoid a few days later.

Let’s avoid this damaged relationship with food, and foster a healthy relationship with wholesome foods. The moment we remove the pressure and obsession with food from our daily living is the moment resisting binge eating becomes easier to handle. Learn to eat the right types of foods that will nourish your body, feed it with love. Learn to eat 80% healthy, most of the time, while leaving 20% of your diet to enjoy the good things in life in moderation, and at the right time.

My eating plans provide you with education on how macro-nutrients work, and their importance to your training and daily living. Each plan consists of a structured eating schedule specific to the time of day you exercise.

Your initial consultation will help us identify exactly which foods work with your gut, as well as against your gut, in combination with the foods you enjoy, in order to treat any gut problems you’ve had in the past.

Great nutrition needs to be a process, and that’s why this is a recurring programme: to guarantee againt failure!

Learn to love eating healthy food!

NUTRITION PLANS

I want ya to “TONE”! What happens if you don’t hit your required calorie intake for the day? What effect would this have on your body if you were under by quite a bit?

Its now well-known (and if you didn’t know, now you know) that various aesthetic goals depend on calories in vs calories out. A lot of women in particular think their overall goal is always weight-loss with a side of “I want to tone my booty, shoulders and have a flat tummy”.
The thing is, these are all completely different goals that require various calorie content and macro content.

Here’s an answer in short. Being in a calorie DEFICIT of around 500 calories is aiming towards weight-loss. If that’s your goal, then this will work for you (if you can manage it in combination with a good program and good foods - even better!). If your overall goal is “toning”, it requires a calorie SURPLUS because toning requires muscle growth. Muscle is metabolically active and needs ENERGY in order to GROW into the desired shape. You cannot expect to necessarily grow a gorgeous peach, or shape your arms if you’re not willing to EAT MORE food.

So here’s what’ll happen if you’re not eating enough throughout the day to support your training to reach your goals (I’ve done this before, it ain’t fun!):
• An inability to build muscle/tone (you need to be in a calorie surplus in order to actually build muscle for what we call
I want ya to “TONE”! What happens if you don’t hit your required calorie intake for the day? What effect would this have on your body if you were under by quite a bit? Its now well-known (and if you didn’t know, now you know) that various aesthetic goals depend on calories in vs calories out. A lot of women in particular think their overall goal is always weight-loss with a side of “I want to tone my booty, shoulders and have a flat tummy”. The thing is, these are all completely different goals that require various calorie content and macro content. Here’s an answer in short. Being in a calorie DEFICIT of around 500 calories is aiming towards weight-loss. If that’s your goal, then this will work for you (if you can manage it in combination with a good program and good foods - even better!). If your overall goal is “toning”, it requires a calorie SURPLUS because toning requires muscle growth. Muscle is metabolically active and needs ENERGY in order to GROW into the desired shape. You cannot expect to necessarily grow a gorgeous peach, or shape your arms if you’re not willing to EAT MORE food. So here’s what’ll happen if you’re not eating enough throughout the day to support your training to reach your goals (I’ve done this before, it ain’t fun!): • An inability to build muscle/tone (you need to be in a calorie surplus in order to actually build muscle for what we call "toning") •Your body breaks down muscle to convert it into an energy source to keep up with your training (hence, not being able to fully reach your goals due to no muscle growth) •You’ll feel exhausted/lack energy/fatigued often because of the lack of calorie intake - this is usually accompanied with reduced motivation, depression, mood swings, the works •Your blood sugar levels are all over the place - dips of energy/shakiness/apprehensive/short tempered feels ( "hangry" comes to mind) •Your strength drops (all your hard earned work will be lost) My advice? EAT FOOD. QUIT STARVING YOURSELF. YOUR BODY CAN HANDLE IT. YOU WILL LOOK & FEEL BETTER.
Holy Toledo! What an incredibly beautiful, sneaky little city!

1. Eat a full lunch menu at Restaurante Palacios - it’s pretty cheap! For about €8 you get a sizey starter, main, dessert and a drink, and the food is seriously good!
2. Check out the Cathedral of Toledo - it’s got the largest bell in Spain (it weighs the same as 4 elephants), and it’s the second richest cathedral in the world, second to St Peter’s Basilica in Rome. It’s also got 3 interesting doors: the door of forgiveness, the door of judgment and the door of hell.
3. Check out a sword manufacturer, watch the whole process and learn about the history of swords and how they have evolved. This isn’t such a girly thing to do, but it’s super interesting AND Toledo is known for having created the swords included in Gladiator, Lord of the Rings and Game of Thrones
4. Stop for a cider/beer/glass of wine/whatever your flavor on the cobble stone streets. It is picturesque EVERYWHERE!
5. Make sure you take a drive to the panoramic viewpoint to see the whole of Toledo town at sunset - the sun is PERFECT at golden hour and the city look just like that, a city of gold with a breathtaking view!
6. Try some marzipan - legend has it this is where marzipan was invented (but could be up for debate)
7. Toledo officially has the smallest window in the world (who measured, in not sure!). It’s just breathtaking lily beautiful walking along these medieval streets, and it’s a must see if you ever get the chance to pop into Madrid!
Holy Toledo! What an incredibly beautiful, sneaky little city! 1. Eat a full lunch menu at Restaurante Palacios - it’s pretty cheap! For about €8 you get a sizey starter, main, dessert and a drink, and the food is seriously good! 2. Check out the Cathedral of Toledo - it’s got the largest bell in Spain (it weighs the same as 4 elephants), and it’s the second richest cathedral in the world, second to St Peter’s Basilica in Rome. It’s also got 3 interesting doors: the door of forgiveness, the door of judgment and the door of hell. 3. Check out a sword manufacturer, watch the whole process and learn about the history of swords and how they have evolved. This isn’t such a girly thing to do, but it’s super interesting AND Toledo is known for having created the swords included in Gladiator, Lord of the Rings and Game of Thrones 4. Stop for a cider/beer/glass of wine/whatever your flavor on the cobble stone streets. It is picturesque EVERYWHERE! 5. Make sure you take a drive to the panoramic viewpoint to see the whole of Toledo town at sunset - the sun is PERFECT at golden hour and the city look just like that, a city of gold with a breathtaking view! 6. Try some marzipan - legend has it this is where marzipan was invented (but could be up for debate) 7. Toledo officially has the smallest window in the world (who measured, in not sure!). It’s just breathtaking lily beautiful walking along these medieval streets, and it’s a must see if you ever get the chance to pop into Madrid!

MY STORY

My purpose is to guide women by changing their perception of how they view themselves in the world, teaching them to foster sustainable feel-good exercise habits in combination with healthy food education – encouraging the uniquely you to live a well-balanced, healthy life.

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