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Nutrition & Body Image

The fist step to reaching your optimum level of health is by taking a “total fitness” approach and creating a healthy body image. You body image –how you perceive and feel about your physical appearance, how you feel about your body, how you think others see you – is created by the healthy choices we can help you with. Learning about nutrition and the consumption of healthy foods is the first and most important step to reaching your optimum level of health. That’s why we have put together valuable information for you to learn and apply to your life.

Nutritional Tools
Food Reference Charts
Calorie Charts
Metric Conversion Chart
Food Chain Charts

Healthy Eating

Reduce Fat and Cholesterol

• Use skim or low-fat milk and cheese made from skim or low-fat milk
• Cut back on the amount of fat you use in cooking
• Use water-packed tuna instead of oil-packed
• Choose lean cuts of meat
• Trim visible fat from meat
• Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry
• Remove the skin of cooked poultry
• Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables
• In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt
• Serve Canadian bacon instead of regular bacon
• Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter or    lard
• Try substituting egg whites in recipes calling for whole eggs

Control Calories
• Avoid overeating. Eat only when hungry and just until you're full.
• Moderation! Eat a variety of foods that you enjoy, but watch serving   sizes.
• Eat slowly and chew your food well. This allows you to realize you are   full before you overeat.
• Don't automatically have second helpings, unless it's a low-calorie   vegetable or fruit.
• Decrease your fat and sugar intake and your caloric intake will likely   decrease.
• Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to   realize that you are full.

Reduce Sugar
• Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose
• Use unsweetened canned fruit or fruit canned in its own juice.
• Try using less sugar in your favorite recipes

Reduce Sodium
• Decrease the amount of salt used while cooking
• Taste foods before you add salt
• Avoid high sodium foods - read sodium content on the labels
• Drain and rinse canned vegetables

Increase Fiber
• Eat whole grain breads, cereals, and pastas
• Eat more raw fruits and vegetables
• Nuts and seeds add fiber, but be aware of the additional calories
• Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad, and   muffins

Increase Calcium
• Eat two or more servings of calcium-rich foods every day.
• Examples: milk, cheese, yogurt, ice cream, cottage cheese, sardines or salmon (canned with   bones), dried beans, tofu, broccoli

Healthy Recipes

Where to Begin
Interested in upgrading your body? Looking for ways to improve your overall health and well-being? At IQ Fitness, we are prepared to make it easy for you to get started. And more importantly, guide you into the body you have always desired to have. Before you are ready to make the commitment, first discover the level of fitness you want to achieve. Once you make the commitment, we will help you reach your goals.

Personal System to Slim
Since every ‘body’ is different so should each plan be for reaching healthy fitness goals. When visiting IQ Fitness, our experienced, nationally-certified fitness professionals can offer you a customized workout program designed to meet your needs. We will provide you with the focused attention you deserve and even help you develop meal plans based on your metabolism and caloric needs.

Personal Nutritional Assessment
In conducting your personal nutritional assessment, our fitness professionals can assist you with important findings like what your ideal weight and caloric needs are and how to understand the nutritional content of your food, to how to select a weight plan. Once you decide to get serious, we will provide an analysis considering:

Existing injuries or health concerns
Your current eating habits
Measurement of your body composition
Your past and current exercise programs

Once your assessment is complete, you’re ready to go! With superior exercise techniques, combined with the right nutrition for you, you are on your way to a new and healthy you.

Setting & Managing Nutritional Goals

Since goal setting is often difficult to maintain, we can show you how you can attain realistic fitness goals. Once you have defined your goals, our fitness professionals will help you design goals based on the level of fitness you want to acquire and your personal nutrition assessment.