This Nutrition section of our website also appears in the Member's Only Section. In this section we will be providing numerous Nutritional Tips Articles on many different subjects becoming a source of information for our members.

Being a member at Just Ladies Fitness has many more benefits rewards then just having a great place to exercise; it is also a great place to learn!

At JLF we understand the importance of nutrition, along with exercise and keeping our members informed is very important to us.

Experts agree that a healthy lifestyle can lead to a more rewarding and productive life - and a healthy lifestyle starts with exercise and proper diet. At Just Ladies Fitness, we're dedicated to helping you achieve your goals.

Eat Well. Live Well. Feel Well.

Whether it's putting more fruits and vegetables into your diet or advice on how to get more energy for your workout, we have the knowledge you need. And with our diet, nutritional and wellness information, you will not only learn how to achieve you goals but how to maintain them for an overall healthy routine to live each day to the fullest.

An example of a Nutrition Tip you would find in the Lifestyle section:

Nutrition Tips:

Tape this to the bathroom mirror: Your Body is Only as Good as the Things You Give It!

• Eat three full meals per day plus two snacks. Reduce your intake of oil, sugar, (including alcohol) and high fat dairy* from the menu.
  [Editor's Note: You still need to get about 1000 to 1200mg of calcium a day to keep bones strong and to help stave off osteoporosis. Most experts do not recommend cutting dairy completely from the diet unless you are able to get adequate calcium from other food sources and supplements.
• Take one multivitamin, plus a Vitamin F, Vitamin B, and a multimineral supplement.
• Since energy needs change depending on the activity level, so to should your menu. If you follow that tip you won't need to count calories. Instead you'll naturally learn how to pay attention to what your body needs from day to day.
• Try to buy whole, organic foods, including poultry and fish. Now that you're skipping the creamy sauces and sautés, you need all the flavour you can get. To save money at natural foods stores, let the weekly specials determine what your menu will be for that week.
• Always read labels. The amount of sugar grams should never be higher than 10 percent of the carbohydrate grams. For example: if you're eating a snack that contains 20 grams of carbohydrates, make sure there aren't more than 2 grams of sugar.
• Be prepared. Cook lunches on Sundays for the upcoming week. Start with the basics, three to four servings of steamed or boiled chicken, vegetables, and rice. Bake a couple of potatoes as well. Cook up a batch of Oatmeal (season with cinnamon and vanilla for extra oomph) and keep refrigerated.
• Ditch the diet sodas and caffeine. "With so many chemical and preservatives in our food already, shy would you want to drink a can or a cup of chemicals?" explains Amy. Instead keep bubbly water at the office and also keep a supply of protein powder and fruit juice for instant low calorie energy boosts.
• Stabilize blood sugar levels and quell sugar craving by eating a steady stream of protein. That means at least three but hopefully five servings (about 4oz. each) per day.
• Cut restaurant portions in half. Most restaurants serve twice as much as our body needs even when you're working out like mad.
• Eat something every four or five hours, otherwise your body thinks it's starving, your metabolism drops, and you store energy as fat.

Make today the day.
You know the results you want. JLF is here to help you get them. Whether you want to lose weight, feel better or simply be healthier - we have the facilities, creative classes and fitness experts to help you meet your needs and goals.
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