Want personalized advice on Nutrition?


Over the past 12 years I have worked in the Health and Fitness Industry as a Personal Trainer, Nutritionist, Group Exercise Instructor and International Health Club Manager in India, Philippines, Australia and New Zealand, I have had the pleasure of providing lifestyle and nutrition coaching to over 1000 people. From Sports People and Body Builders, to people that just want to get in better shape and enjoy the benefits of improved health.

As I travel from place to place and meet more and more people in need of help with their nutrition and general health, it has become increasingly harder to keep in touch with everyone.

As a result, I have developed a system to provide my clients advice and update their meal plans from anywhere in the world!

          View Your Meal Plans

So I developed www.TheOnlineNutritionist.net!

Each client gets their own online website where they can view their meal plans, input their exercise activity, search over 850 recipes and print their shopping list in just a few clicks of their mouse!

I encourage you to check it out.

Let me know what you think and if I can be of any help, just drop me a line at matt@theonlinenutritionist.net

Your in Health,

Matt, The Online Nutritionist

 

 

 

 

OK, it’s been a while…


Well, it’s been a couple of months since my last post and there is a reason…

I have been finishing off a new business that I have been developing and will be launched next month.

So, here it is! http://www.bestfitholidays.com

It’s a all inclusive weight loss/fitness holiday based in the beautiful island of Cebu, Philippines.

My commitment to guests that visit the Best Fit Holiday Resort is that:

They will return home from their holiday completely empowered to take charge of their health. They will be fitter, stronger and many pounds lighter.

 

Burn calories whilst having fun, soaking up sun and seeing the beautiful sights of the Philippines. We provide a great balance of holiday experiences, education and vigorous exercise. You will enjoy waterfall walks, island hopping, jogging though rice patties and various workouts such as, boxing, team challenges, yoga, pilates, aqua aerobics in the resort pool and various circuit training sessions on the beach.
We will equip guests with the skills they need to work out their own meal plans and exercise programs, based on their ever changing body shape, fitness levels and goals.
Our trainers will motivate, coach and push guests to their limits, to accelerate weight loss and increase their fitness levels quickly, safely and effectively.
Through daily group and one on one coaching sessions, guests will learn the many reasons why we often struggle with our weight. We will teach them how their body works and how to take control of the environment they will return home to and tackle emotional issues that can contribute to poor health and weight gain.
By the end of the holiday, guests will notice a significant increase in strength, fitness, stamina, energy levels and flexibility.
Guests will leave with a full set of course notes and will also be emailed all the tools they  will need to continue to keep up the good work at home.
We are not a detox or fasting resort. Guests will dine on delicious healthy meals of fresh organic foods, seafoods and local cuisines, five times a day. Each meal is exactly what their body needs to stay fueled up to maximize work outs and weight loss. We will also show guests how to prepare these tasty dishes at home!
When the workouts and activities are done, guests are free to relax and enjoy the beautiful resort.
Please see the website and let me know your thoughts!

All the best,
Matt

The best return on investment is time spent on YOUR health


The old saying, “You get out what you put in” is a great little motto to remember when striving to achieve anything you value in life.

If you are serious about learning another language, you can not practice 5 minutes a day and expect to be fluent in three months. Same goes with your health and fitness. Spend five minutes a day, and not much will change.

The great thing about investing time in your health and fitness is the return. Invest 45 minutes a day, three days a week and reduce your chances of getting heart disease or cancer by over 40%, sleep better, have more energy, reduce stress, lose body fat, reduce your resting heart rate and live longer..

Invest 45 minutes a day, five days a week and 30-45 minutes in the evening to prepare a healthy dinner and some well balanced meals for the following day and all of the above PLUS the body you have always wanted is available to you.

I do not know of any other investment of ones time that gives a return that has so many benefits.

Here are a few steps towards achieving your health goals.

Step one. Decide WHY?

You need to ponder the reasons why investing time and effort in your health and fitness is important to you? Is it to lose weight so that you can live longer and have much better quality time with your children and family? Is it to become fit enough to travel the world and see it’s many beautiful sights? Is it to get off blood pressure medication or manage diabetes so that you live longer and have a much better quality of life? Or do you just want a body that is smoking hot to attract the opposite sex? What ever it is, it has to be important to you and most importantly, have meaning and purpose.

Step two. Know clearly what your goal is.

Then visualize yourself in vivid colorful images of how you would like to look and how life will be different once you have acheived this goal. I usually do this last thing at night before I sleep and first thing in the morning. Your subconscious mind does not know the difference between what is real and what is not. If you can go there in the mind, you can go there in the body.

Step three. Make YOUR health a priority.

Understand that without it, you are nothing. With bad health, you are restricted and burdened. Not only does bad health and chronic disease effect you, but it also  effects your family and loved ones that care for you.

Your health must become number one priority in your life. Yes it may take some of your time, but I guarantee the time you spend, will bring ease and grace to every other area of your life. Life is to be enjoyed!

Step four. Plan it.

Get advice on what you need to eat and how much exercise you need to do to achieve your goal and then follow it. The old 80/20 rule applies here. Be good and stick to the plan 80% of the time and give yourself 20% leeway.

Step five. START!

In my next post, I will share more about my routine and diet. I exercise around 1.5hrs a day and spend about 40 minutes in the evening preparing all my meals. It really doesn’t take that long to cook healthy and delicious foods.

Here is a pic of today’s meals. Along with two protein shakes, this makes up 2400 calories, 240g protein, 240g Carbs and about 54g Fat.

Image

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Healthy Seafood Mornay


This is a super delicious meal that only takes 30 mins to throw together and can feed a family of five.

Each serving contains 6.2g fat, 25.5g protein, 45.5g carbs and only 292 cals! Ideal for a healthy lunch.

Ingredients:

  • 300g White Fish (I use frozen Basa Fillets)
  • 300g Shelled Prawns
  • 300g Potato (Approx 2 x med sized)
  • 200g Sweet Potato (Approx 1 small)
  • 2 cups of Cauliflower (Cut small)
  • 1 Cup Broccoli (Cut Small)
  • 1 Large Onion diced small
  • 2 Spring Onions finely chopped
  • 20g Low Fat Butter or Canola or Sunflower Butter
  • 20g White Plain Flour
  • 300ml Full Fat Milk (Mix in 100mls cold water)
  • ½ cup Boiled Long Grain White or Brown Rice

Method:

  1. Peel and cut two medium white potatoes and one small sweet potato into 1cm cubes.
  2. Place in a pot with 2 cups of cauliflower and 1 cup of broccoli cut small. Boil for 7-10 minutes so that the pieces are cooked but still firm.
  3. Melt 20g of low fat butter on a low heat. Sift in the flour and quickly mix to a paste. Start adding the milk/water and gradually mix into the paste until all the milk and water are combined. Add about 75mls at a time and only add more once the lumps are evened out. Using a wok with rounded sides and a curved wooden spoon is best
  4. Cut one med size brown onion into small pieces and add to the sauce.
  5. Add ½ tsp salt and pepper to taste.
  6. Mix in the white fish ( cut into 3cm cubes) and the shelled prawns.
  7. Drain the boiled veges and add to the sauce. Cook through until the fish flesh turns from pinky white to white.  Approx 15 minutes.
  8. Stir in two stems of finely cut spring onions. Simmer for 3 minutes.
  9. Place 1/5th of the mix on top of ½ cup boiled long grain white or brown rice.

Enjoy!

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Breakfast of Champions!


A tasty and healthy breakfast that takes less than five minutes to prepare.

  • Five egg whites
  • One yolk
  • Red Onion finely chopped
  • One small Tomato finely chopped (Drain fluid)
  • Chives
  • Salt and pepper to taste
  • Use a small amount of spray oil in a 25cm frying pan

Whisk the egg whites and one yolk until fully combined. Add remaining ingredients and pour into the pre heated frying pan. Cook until the egg has set and flip. Continue cooking for 15 seconds and then remove from the pan. Too easy!

Meal contains:

  • 33g Carbohydrate
  • 20 – 25g Protein (Depending on egg size)
  • 6g Fat
  • Total calories 266

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Get off the Juice! Which has more sugar? Soda or Juice?


Many people are shocked to find out that fruit juice actually contains the SAME amount of sugar as soda.

Just like any other substance we ingest, fruit juices can make you fat.

Last night when I visited the super market, I took these pictures to show the similarities between the two beverages.

When you look at the nutritional info on a popular brand fruit juice, you will see that there is 10.1g of sugar per 100mls. That is about two tsp of sugar. An average glass holds 250mls, so potentially you are consuming 25g of sugar or 5tsp in a 10 second gulp! As the fruit has been juiced, a lot of the fiber has been lost, leaving mainly sugar and water.

On the right you will see the nutritional info from a popular soda manufacturer. The total sugar per 100mls is 10.6g. Only 0.5g more than the juice!

Fruit juices and soda, when consumed alone, catapult their sugars into our blood stream within minutes after consumption. As a result, this makes our blood sugar levels spike, triggering a large insulin release to bring our sugar levels back into line. Insulin is a hormone which is responsible for storing body fat and needs to be avoided. Admittedly, soda does have slightly worse effects on blood sugar levels due to its sugars being in a more simple form. (I will post more soon about the effects of unstable blood sugar levels and insulin)

Both beverages however both have approximately the same calorie content.

So the other reason why juices can make us gain weight is because calorie conscious people often make the mistake of only taking into consideration calories consumed from food. We have always been told that soda is bad (which it is) and fruit juice is healthy, so who would have thought that downing a few glasses of juice a day could actually make you fat!?  Four glasses of juice a day is approximately 400 calories! This can easily throw your daily calorie goals way off if not factored into your eating plan.

Now, just because fruit juices are not great for you, that doesn’t mean that fruit is not. An intact piece of fruit contains fiber which when ingested, slows down the release of blood sugar and limits the chances of the body releasing insulin. For more info on the effects different fruits have on your sugar levels, I suggest you get hold of a book called “The Glycemic Index”.

Instead of consuming fruit juices, try squeezing half a citrus fruit in a glass of sparkling water and dropping some Stevia in to sweeten things up. Stevia is a completely natural sweetener made from the leaves of the Stevia plant.

Give it a go and lay off the juice!

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