Sports Nutrition Game Plan

A good nutrition plan for an athlete consists of:

Grains and Starches-bran cereal, whole-wheat breads and bagels, pasta, rice, crackers, pretzels, oatmeal, potatoes.

Fruits-apple, banana, frozen fruit, berries, dried fruit

Vegetables-broccoli, spinach, salad, tomatoes, frozen veggies

Meats and Protein-Rich Foods-tuna, chicken, peanut butter, lentils, beans, eggs, turkey

Low-Fat Dairy Products-milk (preferably low-fat), yogurt, cheese.

Healthy Fats and Oils-nuts, seeds, olive oil, fish, avocados

Water-drink water often throughout the day

WHEN TO EAT to allow time for digestion:

1 hour prior to exercise-small snack

2 hours “ -light meal

3 hours “ regular-sized meal

4 + hours heavy meal

Use a combination of the foods listed above to fuel your body.

THREE KEYS TO HEALTHY EATING

1. Variety-You’ll perform best by eating a variety of foods to get a combination of protein, carbohydrates, and other essential nutrients.

2. Moderation-Even soda and fries can fit into a well-balanced diet. Balance out the sugary foods and fats from the fries with a better choice at your next meal. For instance, if you ate greasy sausage and biscuits at breakfast, select a low-fat turkey sandwich for lunch. Too many poor selections can turn into a junk food diet which will decrease your athletic performance.

3.Wholesomeness-Eat lightly processed foods. Aim for natural sources of the food. For example, choose whole-wheat instead of white breads, bagels, and pastas, real apples instead of apple juice, and baked potatoes rather than potato chips. Natural foods have more nutritional value and will help you become a stronger athlete.

Email me if you have any questions about how you should be eating to reach your athletic goals or anything else you would like to ask about fitness and nutrition! fruitfulwellness.coach@gmail.com

Free Consultation

Contact me at fruitfulwellness.coach@gmail.com to schedule your FREE consultation. During this consultation, we will discover your goals and decide what services are right for you. Services include:

1. Weekly phone sessions

2. Online coaching via email

3. Kitchen pantry assessments- 60 minutes

4. Grocery shopping tours-60 minutes

5. In person nutrition & fitness coaching-60 minutes

6. Outdoor fitness training-60 minutes

*You may more request more or less time per session.

Fruitful Wellness Coaching

I am offering individual wellness coaching to people of all ages and fitness levels!  The focus of this wellness program is to improve you and your family’s health by establishing a plan that will best meet your needs while focusing on the fruits of the spirit, love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.

We may correspond via email, over the phone or in person. It will be up to you to decide what best fits you and your family’s lifestyle. I will provide nutrition and physical activity education. Whether you have never exercised a day in your life or have completed the Iron Man Triathlon, I will give you the support that you need to be well for a life time.

As your Wellness Coach, I am committed and passionate about helping others reach their health goals without having them go on a diet or do things that they do not find enjoyable. My hopes are to guide, encourage, and motivate you through a steady process where you can enjoy every moment of seeing your lifestyle change in a positive and fruitful way over time.

Why Have a Health Coach?
Most chronic degenerative illnesses are on the rise. Current interventions target easing the pain and suffering but do not address the underlying causes. Multiple studies have confirmed that our daily nutrition and lifestyle choices are at the root of these negative health conditions.
With the support and guidance of a personal coach, you can make positive changes and bring wellness and balance into your life.

Ali's Wellness Coaching can help you with:
-Fitness (beginner to advanced, outdoor activities)
-Nutrition (e.g. Grocery shopping education trip, learn healthy cooking, plan ahead meals, kitchen organization, recognize healthy foods vs. unhealthy, over eating.)
-Weight management (Healthy weight loss-1 to 2 pounds per week)
-Positive non food responses to stress, deep breathing, prayer, exercise, etc.
-Health risk management (Prevention and intervention. e.g. Diabetes,Hypertension,etc.)
-Identifying barriers to reaching fitness goals
-Learn that there is no such thing as failure, only feedback to learn from!

Various Individualized programs for:
1.Beginner runners/walkers/exercisers
2.Experienced runner/walker/exerciser looking to improve performance
3.Mother wanting to get back into shape after having baby (or Mother's in general!)
4.Teenager looking to increase self esteem through enhancement of health and well being(nutrition/fitness)
5.Brides wanting to learn healthy cooking and meal planning, organize their kitchen and develop healthy lifestyle(increase activity level/exercise) before getting married(Grooms too!).
Choose between phone sessions, in person coaching, or health and fitness questions answered via email by your coach, or a combination of each. We can work together to design a program that suites you.
Contact me via email- fruitfulwellness.coach@gmail.com for a FREE consultation. The consultation will serve to gather information about your current lifestyle, what goals you wish to achieve, and what changes you would like to make to reach better health.

About Coach Ali

I received my Bachelor’s of Science in Nutrition from Cal Poly San Luis Obispo. The majority of my life has been involved in the health industry. After college I was a counselor and Nutrition Educator at a health and fitness camp for teens and adults called Camp La Jolla. Next, I went on to become a Health Coach for a company called American Specialty Health. I earned my multiple subject teaching credential in April, 2010 and went on to coach cross-country and track and teach online Health classes at Orange Lutheran High School.

I am taking my passions for  nutrition and health and offering education and guidance to those families or individuals looking for a more fruitful and healthy way of life. 

If ever you have any questions, send me an email. I, personally will respond.

Email Coach Ali-fruitfulwellness.coach@gmail.com

Eating Foods in Moderation

My favorite post run snack is a peanut butter and banana sandwich. I use all natural brand of peanut butter and whole wheat bread. Peanut butter is packed with protein that our bodies need for muscle repair after exercising and the whole wheat bread is a great source of fiber that provides lasting energy. The banana is a source of potassium to help in muscle recovery.

All of this sounds wonderful right? Well it is when you have it in moderation. We must consider the amount of calories from these good foods add up and count as calories that our body will use up or store as fat if eating more calories than we actually use/need each day. Eating one peanut butter and banana sandwich for a meal is a great idea. Eating two or three of these sandwiches in one sitting is not such a good idea if you are trying to lose weight.

Portion control is what hinders most of my clients from reaching their weight loss goals. So remember to eat throughout the day, breakfast, lunch, and dinner with small snacks in between to reach your daily calorie needs.

Estimate the amount of calories you need each day to figure out how much you can plan to eat at each meal and total for an entire day. Email me at fruitfulwellness.coach@gmail.com if you need assistance finding your personal daily calorie needs.