At our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camps, campers ask me all the time about what is the best way to go about having a healthy clean nutrition program. Good, clean nutrition is pretty simple. Here are my top five tips to achieving great nutrition for your boot camp fitness program.
1. Take out the sugar! Learn how to read the labels on the products you comsume. The less ingredients there are on the label the better. If you can't pronounce it you shouldn't be consuming it.
2. Take out the bad fat and keep the good fat. Raw nuts, olive oil and avacados are all great sources of good fat.
3. Increase your vegetable and fruit intake by two fold. This is what I call "Free Food" you can consume as much as you possibly can in a day. As long as it's fresh and clean. Check your local Farmer's Market to find great produce and support your local farmers. The closer you buy your produce the less chance it has of being covered with pesticides. Ask the farmers how they grow their produce.
4. Water, Water, Water!! Increasing your intake of water is essential for daily healthy life. We are composed of over 60% water so we need to replenish it throughout our day. If you are eating 5-6 small meals a day (as you should) then make sure you have a glass of water with each meal. That will at least get you started on your water intake.
5. Journal your daily food intake. Kaiser released results at the end of 2008 that should twice as much weight loss between two groups that were on the same nutrition plan for the same amount of time. Only difference one group wrote their daily food intake down in a journal. This helps show you how much you are taking in and where you need to make changes.
At Tri Valley Boot Camp (Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp) we offer nutritional coaching to help our campers be successful. You can not out train bad nutrition. Strive to be at least 90% in your nutrition as a clean and fresh as you can get it.
We also have a 28 Day Jump Start Fat Burning Detox Nutrition Plan that is available for not only our campers but others who just can't make it to camp or who are looking to get there body running effeciently to give their fitness plan a boost.
If you are interested in our 28 Day Jump Start Fat Burning Detox Nutrition Plan, be the first to purchase your copy. Email us at info@trivalleybootcamp.com to be put on our Early Bird Waiting List. Don't wait!
Here is another way to assist you in your nutrition programs. Try a recipe from our Adventure Boot Camp Cook Book. It's not just a cook book but a guide to daily healthy living.
Here are a couple free recipes from our Adventure Cook Book. Enjoy!
Grilled Vegetable Quesadillas
Yields 4 servings
2 cups grilled assorted vegetables (See Grilled Balsamic Grilled Vegetables recipe)
1 cup low fat shredded Monterrey Jack, cheddar or pepper jack cheese
1 sliced green onion
Cilantro leaves
Nonstick cooking spray
4 whole wheat tortillas
Spray nonstick cooking spray in heavy frying pan and heat pan on medium high heat. Place tortilla in pan and layer with ½ of cheese and grilled vegetables. Top with sliced green onions and cilantro leaves. Place second tortilla on top of first. Once cheese is melted and tortilla is browned, carefully flip and brown second side. Once second side is brown, remove from pan. Allow cheese to set about 1 minute before cutting into quarters. Serve 2 pieces of quesadilla with your favorite low fat salsa.
Nutritional Information
Calories 218.6
Fat 5.3 grams
Carbohydrates 32.7 grams
Protein 14.1 grams
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Shredded Chicken and Mango Wraps
Yields 8 servings
1 cup small diced peeled mango
1 cup small diced Roma tomatoes
¼ cup diced red bell pepper
¼ cup diced red onion
¼ chopped fresh cilantro
2 tablespoons fresh lemon juice
½ teaspoon salt
Black pepper to taste
8 fat free flour tortillas (or whole wheat)
3 cups shredded cooked chicken (can use skinless rotisserie chicken, if desired)
½ cup low fat sour cream
1 cup shredded red cabbage
1 cup shredded or matchstick carrots
Combine mango, tomato, peppers, onions, cilantro lemon juice, salt and pepper. Spread 1 tablespoon sour cream over each tortilla. Evenly spread shredded chicken over tortilla. Top each with about 2 ounces mango mixture and small amount of shredded cabbage and carrots. Roll up tortillas. Slice in the diagonal for presenting.
Nutritional Information
Calories 245
Fat 3.9 grams
Protein 20.2 grams
Carbohydrates 32 grams
These are just two of the healthy and tasty recipes from the NEW Adventure Boot Camp Cook Book.
You can get the entire cook book right now! Check it out!
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