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Precision Nutrition

Precision Nutrition is a complete start-to-finish eating system designed to teach you everything you'll ever need to know about eating right for the following goals:

1. Looking better.  I call this improved body composition.
2. Feeling better.  I call this improved health.
3. Playing better.  I call this improved athletic and everyday performance. For you it may mean getting stronger in the gym, having more energy to play with your kids or competing at the highest levels of sport  It's up to you.


You'll learn exactly how much to eat (caloric intake and food portions), what to eat (which foods are best for you), and when to eat (the principles of workout nutrition and nutrient timing).  Although Precision Nutrition deals with theory to a certain extent, the program focuses primarily on results - your results.

  To achieve the results that you want you need to go beyond the food. The practice of good nutrition has a lot more to do with action than it has to do with knowledge.  You can know exactly what to eat to drop body fat, build muscle, and lower your cholesterol or control your blood sugars, but you'll still fall short of your goals if you don't actually eat those things.

You probably see this happen every day just like I do: people losing weight only to gain it back.  You see people reading the popular diet books and never changing their bodies, not even a little.  You see people working out at the gym but not improving or even getting worse.

So what's with all this failure?  Is it that the advice just isn't very good?  Sometimes, maybe.  There's certainly plenty of bad advice out there.  But nine times out of 10 it's because people are just learning without doing. They're seeking knowledge but aren't applying that knowledge, and this leads to failure.  They aren't doing what it takes to succeed and then they give up, cursing the advice, genetics, the system.

With Precision Nutrition you will learn the knowledge that you need to implement changes and gradually make a positive transformation.  With the help of a Precision Nutrition Coach you will have someone that can guide you through pitfalls and support you in your new commitment to properly fueling your body.  It's extremely important to keep trying to make incremental changes and stick to your goals and the Precision Nutrition system and a certified coach are the best resources available to help you succeed long term.


What is Nutrition?

If you asked a hundred different people what "good nutrition" or "healthy eating" means, you'd likely get a hundred different answers. Some think good nutrition means eating fewer sugary desserts. Others think it means eating more fruits and vegetables. Others think it means eating less meat or fewer carbs. Sure, all of these are simple and easy to remember.  Yet all of them are incomplete. The main question that we should be asking is "What do I hope to accomplish with my nutrition plan?"  Not only is this the main question to ask at the beginning, but we should be revisiting this every few months to be sure that you're remaining true to your goals.  All good nutrition programs must accomplish three things simultaneously:

1. Improve your body composition
You want to lose fat, gain muscle, see your abs, and generally look great naked.
2. Improve your health
Maybe you have health issues that need to be resolved.  Maybe you've got a clean bill of health.  Either way, your nutrition plan should improve your health profile and keep it shipshape for a long time.  From reducing your blood lipids to increasing your insulin sensitivity, from decreasing diabetes risk to increasing good cholesterol, from reducing body fat percentage to increasing your lean body mass, Precision Nutrition is not only designed to help you look better, it's designed to improve your overall health and function well into old age.
3. Improve your performance
Whether you're and average gym goer who just wants higher energy levels, better stamina and a little more oomph in your workouts, or you're an elite, world-class athlete, Precision Nutrition will improve the way your body works.


Blueberry Madness Smoothie

Nutritional Information
(per serving) large small
Calories (k.cal) 656.1 328
Fat (g) 33.9 17.0
     Saturated (g) 6.6 3.3
     Monounsaturated (g) 13.2 6.6
     Polyunsaturated (g) 12.2 6.1
          omega-3 (g) 7.5 3.8
          omega-6 (g) 4.7 2.3
   
Carbohydrates (g) 39.8 19.9
fiber (g) 5.2 2.6
sugars (g) 24.6 12.3
   
Protein (g) 47.9 23.9
Blueberry Madness Smoothie

Blueberries are amazing little antioxidant storehouses, full of taste and ol' fashioned healthy goodness This shake spotlights these little berries and enhances their flavor by synergizing them with herbal tea and cashews. If you like blueberries, you'll love this shake.

Instructions
Steep a tea bag in 1 cup of hot water for 3 minutes. Add ice to chill the tea. Combine all ingredients in a contertop blnder. Blend on hight until mixture is smooth and creamy. Serves 1 large or 2 small.

Herbal fruit tea! 1 cup
Water 1 cup
Ice 1 1/2 cups
Blueberries 1 cup
Cashews 1/4 cup
Low Fat Cottage Cheese 1 1/2 cups
Flaxseed Oil 1 tbsp
Pure Vanilla Extract 1 tsp
Cinnamon 1 pinch
Splenda, to tase

Variations and Options
If you are lactose intolerant or wish to avoid dairy, replace the 1 cup cottage cheese with 1 cup lactose- free yogurt or 1 cup unsweetened soy milk or 1 cup water and 1/2 scoop protein powder. Alternatively, you can substitute with non-cow's milk diary (e.g. goat's milk). For some berry variety, substitute blueberries with their anitoxidant-rich cousin - the blackberry. To add some fish oil to this shake, substitute 1 teaspoon of lemon-flavored fish oil in place of flaxseed oil. Pw option: For a creamier post- workout option, replace the cottage cheese with fruit-flavored yogurt, If you'd like to avoid Splenda, you can replace with a small amount of stevia.


Sauteed Salmon

Nutritional Information
(per serving) large small
Calories (k.cal) 301.4 150.7
Fat (g) 10.8 5.4
     Saturated (g) 1.7 0.8
     Monounsaturated (g) 3.6 1.8
     Polyunsaturated (g) 4.3 2.2
          omega-3 (g) 2.9 1.5
          omega-6 (g) 0.7 0.4
   
Carbohydrates (g) 17.3 8.7
fiber (g) 0.0 0.0
sugars (g) 17.3 8.7
   
Protein (g) 33.8 16.9
Sauteed Salmon

The health praises of wild salmon have been sung for years now due to the high protein and omega-3 profile of this fatty fish. So, with this recipe, we provide a healthy dose of good fats along with a delicious blend of seasonings. When served with Spiced Cauliflower Saute (anytime) or Soy Ginger Lentils (post- workout), this recipe tastes amazing.

Instructions
Sprinkle both sides of the salmon with turmeric, fennel, salt and pepper. Preheat a non-stick frying pan on medium heat, lightly coat with spray and place the fillet in the pan. Cook until lightly browned (3-4 minutes) and then gently flip. Drizzle the honey into the pan. Cook until second side is lightly browned (3-4 minutes) and serve. Serves 1 large or 2 small.

Salmon fillet  /td>
     (skinless, 170g)! 6 oz
Tumeric 1 pinch
Fennel (ground) 1 pinch
Salt 1 pinch
Pepper 1 pinch
Olive Oil Cooking Spray  
Honey 1 tsp
TIP: A little finely chipped tropical fruit salsa (pg. 264) makes a great garnish.  

Variations and Options
For a different flavor, omit the suggested spices and honey. Instead, whisk together 2 tablespoons plain non-fat yogurt, 2 teaspoons lemon juice, 2 teaspoons dill 1 tablespoon honey and a pinch of chili powder, salt and pepper. After you flip the salmon, thoroughly coat the top with mixture and finish cooking.