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VITAMIN FACTS

Vitamins are organic, non caloric micronutrients that are essential for normal physiologic function.  Vitamins must be consumed through food with only THREE exceptions; Vitamin K & biotin can also be produced by normal intestinal flora…

TOP TIPS FOR HEALTHY PROTEIN CHOICES

Tips to help you make wise choices from the Protein Food Group Go lean with protein: Start with a lean choice: The leanest beef cuts include filet steaks and roasts, top loin, top sirloin, and shoulder and arm roasts. The leanest pork…

NUTRITION - PORTION SIZES BY FOOD GROUP

Food 1 Serving Equals... Breads, pasta, cereal, cooked grain, etc. 1 slice of bread (looks like a CD case)1/2 a bagel (the size of a hockey puck) 1 cup cereal (looks like two hands cupped together) 1/2 cup cooked grain or pasta (one cupped…

5 NUTRITION TIPS FOR RUNNERS

Never run on an empty stomach  Many novice runners skip breakfast and eat a salad for lunch in an attempt to lose weight. This is a mistake – your body needs fuel to run. If you don’t take in steady calories during the day (known as ‘grazing’),…

What you think may make you shrink

"Unless you have the mind straight, you won't be able to engage your mouth and muscles properly.” Pamela Peeke, M.D  "The link is what you think." Potentially, there is no more challenging time of the year to test out your mindset towards…

Fuel your workout

I am often asked what I should eat before and after a workout, well this depends on whether you are working out in the morning, afternoon or evening. Expert Registered Dietitians provide suggestions so that no matter what time of day you exercise,…

How many Calories do we need each day?

If you are trying to watch your body weight a little and stop it creeping up (especially now Christmas is almost here!), keeping track of your total calorie intake and expenditure is very important. You all know that if an individual eats more…

BASIC NUTRITION 101

With a few simple changes to your diet, you begin to boost your energy levels. 1) BREAKFAST GOALS Try to eat Breakfast everyday, ideas would be: Home made Muesli (use half oats, half rice krispies, sesame seeds, almonds, sunflower seeds,…

Meal Planning

Meal Planning is a great way to help you stay on the right track with good nutrition on a weekly basis. At FIT 4 MUM HQ we sit down every Sunday evening with the family and plan our weekly meals.  It makes the weekly shop a lot easier and…