FTF Personal Training

Meal Planning

Meal planning is an essential skill that can help you save money, reduce stress, and make healthier choices when it comes to your food. By planning your meals like you plan your life, you can ensure that you and your family have access to nutritious and delicious meals throughout the week. One of the main benefits of meal planning is the potential to save money. When you plan your meals, you can make the most of your groceries and avoid waste.

A balanced dietary routine is essential for maintaining good health and well-being. This routine should provide you with the necessary nutrients, vitamins, and minerals our bodies need to perform optimally for growth and development. It helps us maintain a healthy weight, reduces the risk of certain chronic diseases, and boosts our energy levels. Additionally, it promotes healthy digestion, improves our immune system, and supports healthy skin, hair, and nails.

A balanced dietary routine consists of a combination of (5) different food groups, each providing specific nutrients. These include:

1. Carbohydrates

Carbohydrates are our main source of energy and should make up a significant portion of our daily diet.

2. Proteins

Proteins are the building blocks of our bodies and are essential for repairing tissues, forming enzymes, and supporting muscle growth (i.e., beef, poultry, fish, eggs, legumes, dairy, etc.)

3. Fats

Healthy fats provide essential fatty acids and vitamins.

4. Vitamins and Minerals

Vitamins and minerals are essential for various bodily functions. Some key vitamins and minerals include:

Vitamins: A, C, D, E, K, B6, B12, Folic Acid, Biotin, and Pantothenic Acid.

Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, and Fluoride.

5. Fiber

Fiber helps regulate digestion, improve bowel health, and keep us feeling full. Fruits, vegetables, whole grains, and legumes are excellent sources of fiber.

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A budget diet is a dietary plan that focuses on providing nutritious meals while staying within a defined budget. It involves making smart choices at the grocery store and incorporating affordable ingredients into various recipes. By planning and being mindful of expenses, you can maintain a healthy and budget-friendly diet.
One of the key aspects of a successful budget diet is planning. Before heading to the store, individuals should make a list of necessary ingredients and stick to it to avoid overspending. By taking the time to plan meals, you can also ensure they incorporate a variety of foods into your diet, providing them with a balanced and nutritious diet.

Shopping Smart Tips

  1. Shop the perimeter of the store: Fresh produce, proteins, and dairy products are often located in the outer aisles of the grocery store. By focusing on these areas, individuals can avoid high markups on processed foods found in the inner aisles.
  2. Compare prices: Before making a purchase, you should compare prices across different brands and find the best deals.
  3. Buy in bulk: Before making a purchase, you should compare prices across different brands and find the best deals.
  4. Choose in season: Buying fruits and vegetables that are in season is often less expensive than out-of-season produce.
  5. Utilize coupons and discounts: Many grocery stores offer coupons and discounts for certain products. Take advantage of these promotions to save money.

Cooking at Home

Preparing meals at home can be a cost-effective and healthy alternative to dining out. Here are some ideas for budget-friendly home-cooked meals:

  • Meatless Mondays: Substituting meat with budget-friendly proteins like legumes, tofu, or canned tuna can provide filling and satisfying meals.
  • Soups and stews: Utilizing bulk ingredients like beans and potatoes can make hearty and filling soups and stews, which are not only budget-friendly but also nutritious.
  • Leftover makeovers: Transforming leftover vegetables, poultry, or rice into new dishes can save money and reduce food waste.
  • Bread-based meals: Making sandwiches, wraps, or homemade pizza with affordable ingredients like whole grain bread, cheese, and canned tomatoes can be a budget-friendly and delicious option.
  • Jar salads: Preparing salads in a jar with mixed greens, canned beans, and dressings can make it easy to grab and go, ensuring individuals have access to nutritious meals even when on the go.

Preparing salads in a jar with mixed greens, canned beans, and dressings can make it easy to grab and go, ensuring individuals have access to nutritious meals even when on the go.

A diabetic diet is a healthy eating plan that helps you control your blood sugar levels by which smart food choices and appropriate portion sizes are made. This wellness strategy will help you prevent long-term health problems, such as:

  • Cardiovascular disease: Increased risk of heart disease and/or stroke.
  • Kidney damage: Kidney failure and/or the need for dialysis.
  • Eye problems: Diabetes can lead to vision problems (i.e., cataracts, glaucoma, etc).
  • Nerve damage: Pain, numbness, and tingling in the hands and/or feet.
  • Skin conditions: Dry, itchy skin, as well as slow wound healing.

By following a diabetic diet, you can reduce the risk of developing these complications and lead a healthier life.

Key Principles of a Diabetic Diet

  1. Portion control: This is crucial for managing blood sugar levels. It is important to plan meals and snacks accordingly.
  2. Balanced diet: Focus on eating high-fiber, lean proteins, whole grains, fruits, vegetables, and dairy products.
  3. Sugar and carbs: Foods high in added sugars and simple carbohydrates can spike blood sugar levels rapidly.
  4. Drink water: An adequate amount of water helps regulate blood sugar levels.
  5. Move around: Remember to engage in regular physical activities, exercising or not.
  6. Blood sugar: Monitor your levels and consult with a healthcare professional.

A high-protein diet is a dietary regimen that emphasizes consuming more protein-rich foods while limiting all carbohydrates. It has gained popularity among people seeking to lose weight at an accelerated rate and improve their autoimmune health.

Benefits of a High-Protein Diet

  • Blood Sugar Control: Regulation of blood sugar levels by slowing the digestion and absorption of carbohydrates. This can be beneficial for those with insulin resistance.
  • Heart Health: Improved blood pressure, cholesterol levels, and lower inflammation.
  • Cognitive Function: Several studies have linked high-protein diets with the support of neurotransmitters, which are essential for brain health and mental clarity.

How to Follow a High-Protein Diet

To adopt this regimen, here are some guidelines to follow:

  1. Include protein in every meal or snack: Aim for 20-30 grams of protein per meal, which can be easily achieved by incorporating lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu or tempeh.
  2. Limit your carbohydrate intake: Opt for whole grains over processed carbs.
  3. Incorporate a variety of protein sources: This ensures you’re getting all the essential nutrients (i.e., fish, poultry, eggs, legumes, nuts, seeds, and plant-based proteins).
  4. Nutritional Supplements: Depending on your goals and lifestyle, you may consider adding protein powders or supplements to your diet.

Remember to consult with a healthcare professional before starting any new dietary regimen to ensure it suits your specific needs.

A ketogenic diet is a zero-carbohydrate, high-fat diet that has been shown to provide numerous health benefits. It was initially developed in the 1920s as a treatment for epilepsy but has since gained popularity for weight loss and improved overall well-being.

The food regimen works by changing the way the body uses fuel. When we consume carbohydrates, our bodies convert them into glucose, which is then used as the primary source of energy. However, when carbohydrates are limited, the body switches to using fat as its main fuel source. This process is known as ketosis.

In ketosis, the body breaks down fats into ketones, which serve as an alternative energy source. This metabolic state has numerous benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.

Benefits of Ketosis

  1. Weight Loss: Many studies have shown that ketogenic diets are effective for weight loss, particularly when combined with regular exercise.
  2. Improved Health: Various health markers, including blood sugar levels, blood pressure, and cholesterol levels.
  3. Brain Health: Ketones produced by the body in ketosis may provide an alternative source of energy for the brain, reducing the risk of neurological disorders.
  4. Increased Energy: Many people report feeling increased energy on the ketogenic diet. Higher levels of ATP (adenosine triphosphate) can lead to improved energy levels and reduced feelings of fatigue.

To follow the ketogenic diet effectively, it is important to maintain a balanced intake of macronutrients. About 70-80% of your daily calories should come from healthy fats, such as avocado, nuts, seeds, and olive oil. By changing the way the body uses fuel, this diet offers numerous benefits, including improved insulin sensitivity, reduced inflammation, and increased energy. However, it is important to consult with a healthcare professional before starting a ketogenic diet, especially if you have any underlying health conditions.

A vegetarian diet excludes the consumption of meat, poultry, fish, and other animal products. People who follow a vegetarian diet consume a variety of plant-based foods, including fruits, vegetables, grains, legumes, nuts, seeds, and dairy products such as cheese and yogurt. It offers reduced risk of chronic diseases, improved digestion, enhanced heart health, and weight management.

Benefits of a Vegetarian Diet

  • Lowered risk of chronic diseases: Heart disease, type 2 diabetes, and certain types of cancer.
  • Improved digestion: Many plant-based foods are rich in fiber, which helps promote regular bowel movements and a healthy digestive system.
  • Enhanced heart health: Vegetarian foods high in fiber, antioxidants, and potassium are all beneficial for heart health.
  • Weight management: Many vegetarian foods are low in calories and high in fiber, which can help with weight management and weight loss.
  • Environmental benefits: By reducing the consumption of meat and other animal products, vegetarian lifestyles can contribute to a more sustainable and environmentally friendly food system.

There are several reasons why people choose to adopt a vegetarian diet. Some individuals may have ethical or environmental concerns regarding the treatment of animals for food production. Others may follow a vegetarian lifestyle for health reasons, as studies have shown that a vegetarian diet can be associated with various health benefits.

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