EAT MORE, LOSE WEIGHT, GET LEAN
CHOOSE FROM 11 DIFFERENT MEAL PLANS
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 Introduction
   
It’s impossible to identify who first uttered the phrase “you are what you eat” but goodness,  were they on to something BIG! Everything you eat ultimately becomes part of you and provides fuel for every single reaction that happens within your marvelous body. Needless to say, your body will function far more efficiently when the food you eat is healthy and selected according to your unique nutritional requirements. Whatever your goal, be it improved fitness, fat loss or increased health, remember; a good meal plan is the foundation on which everything else is built. 
 
My approach to nutrition involves…
 
1. Food Combinations
Many diets eliminate certain food groups to help you lose weight. Cutting out, for example, fat or carbohydrate, automatically reduces your food intake which can lead to weight loss but a diet that excludes any single food group is inherently unbalanced and will eventually lead to a plateau.
For optimal health you NEED protein, carbohydrates and fats plus all the essential vitamins and minerals provided by these foods. However, the ratios of these food groups need to reflect your nutritional needs for optimal health, fitness and fat loss. Not only will your unique food mix mean that you get all the nutrients you need, you’ll also experience fewer cravings simply because your meal plan is balanced.

2. Eat More, More Often
Many diets are so low in food and calories that they are doomed to failure; willpower will only take you so far. And while it makes sense that you need to eat less to lose weight, eating too little can actually switch your body to fat storing mode and can result in the breakdown of valuable muscle tissue for energy; not good!
 
Frequent meals also help reduce hunger and cravings, stabilize your blood sugar and energy levels and make your willpower go so much further. There is no need to starve yourself to achieve the results you want.
 
3. No Fad Diets or Quick Fixes
Fad diets may work for a week, or even a month, but inevitably you’ll get bored of eating nothing but steamed fish and lettuce leaves and go back to your previous way of eating and regain much if not all of the weight you just worked so hard to lose. Fad diets are never sustainable and can actually result in hormonal disruption and even health problems, too!

4. Eating and Performance

If you are involved in fitness or sports, you will undoubtedly want to maximize your performance in both training and competition. That means you HAVE to take nutrition seriously! Just as a racing car won’t run on impure fuel, you cannot expect your body to perform at its best if you don’t eat properly. Don’t waste your time trying to out-train a bad diet; you won’t be able to do it. Instead, optimize your diet to maximize your performance!     

5. Hydration
 While food is undoubtedly and undeniably important, hydration is CRUCIAL for virtually every process that happens in your body; you can survive several weeks without food but only a few days without water.
Your body is made up from around 70% water and a loss of as little as 2% will negatively affect your performance and can lead to muscle cramps, dizziness, fatigue and reduced blood volume. Dehydration also depletes your essential electrolyte balance which reduces muscle contractility and nervous system function.

6. Recovery    
What you eat and drink immediately after exercise can have a HUGE impact on how quickly and completely you recover from training. After exercise, your muscles are like wrung-out sponges desperately crying out to be refilled with nutrients and delaying this re-feeding process means you’ll delay recovery.
7. Oxidative stress
Exercise and training are undoubtedly healthy pursuits but while you are developing your fitness and building strength, your body is under attack from substances called free radicals which causes oxidative stress. And while your body produces anti-oxidative enzymes to limit some of this damage, a hard training athlete’s body is likely to produce far more free radicals than a recreational exerciser.
Oxidative stress is linked to several serious conditions including cancer, heart disease, autoimmune disease, joint pain, degenerative eyesight, aging and delayed recovery after exercise.
To help put a lid on oxidative stress, my nutrition consultations and meal plans ALWAYS features ways to control post-exercise inflammation and increase your intake of anti-oxidant nutrients. Deactivating free radicals will go a long way to enhancing your health and improving your performance

8. Consumption vs. absorption
Eating the right foods for your training regimen is only half the battle; you need to be able to make use of the nutrients you are consuming. Healthy, natural, food contains an abundance of nutrients such as vitamins, minerals, amino acids, and phytochemicals but if your gut is unhealthy, you will not have the best nutrient absorption from the foods you consume . This could leave you malnourished despite eating a healthy diet.
Intestinal and gut health is every bit as important as the food you eat but an overexposure to stress, not sleeping enough, too many toxins, unwarranted anti-biotics and certain food allergies can all harm your intestinal gut flora leading to a reduced ability to extract nutrients from your food.
 
In addition, not all food is created equal and things like soil quality, the freshness of food and how food was harvested and prepared can all affect the healthfulness of the food you eat.
 
9. Supplementation
Whether you are a hard training athlete or someone who works out for health and enjoyment, many exercisers have an increased need for certain nutrients – even if they follow a nutritionally-sound diet. Intense, prolonged and regular exercise takes a lot out of your body and even the best diet can result in nutritional gaps that need to be plugged if you want to optimize performance and recovery. 
Of course, you can’t expect any supplement to do much for you if you are not eating properly but, with your training and diet properly aligned, the use of carefully selected supplements can help you take your results to the next level…
 
  • Proper supplementation is designed to fill nutritional gaps and enhance results.
  • Not all supplements are created equal and many contain banned substances, binders and fillers. Because of this I recommend tested products. 
  • The supplements you consume should be selected based on your unique nutritional requirements; there are ways and means to assess what you need.
 
For any supplement to work, you need to take it long enough and ensure that your gut health is optimized so you can absorb the nutrients you are consuming.
 
 
Where Do You Begin?
 
Consult with a Registered Dietitian/Nutritionist

A complete assessment will be conducted to create a customized meal plan just for YOU. Extra measure will be taken to accommodate your personal food preference, lifestyle, activity level, medical history, and food allergies or intolerances. For inquires, please e-mail: alison@allyrd.com

View online nutrition menu: RD NUTRITION MENU

 

Build Your Own Customized Meal Plan Online

A Meal Plan For Only You

This is step one to becoming your own nutritionist and creating your own customized meal plan.

What You Can Expect?

Diets are a temporary solution, so you will be given step-by-step instruction that will allow you to create a realistic lifestyle meal plan while reaching your personal goal.

What You'll Learn

Long-term success: Create a well-balanced meal plan to avoid crash dieting, fatigue, depravation, headaches, misery, and bland foods.

The Secrets: Learn the secrets many nutrition professionals are using to help their clients reach optimal health while achieving their overall goal.

No Matter Your Goal: Weight-loss, weight-gain, increased muscle mass, decreased body fat, improved performance, or overall wellness, our meal planner will not only give you the tools necessary to reach your specific goal, but you will also learn how to use proper supplementation and understand the importance of improved gut health – it all starts with your digestive system!

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