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August 20, 2014

25 Tips for staying on track!

Marzia Prince, FAME Pro
  1. The key to eating healthy is variety. I’m talking about fruits, veggies, lean meats, eggs, whole grains, and nuts.
  2. Be aware of portion size!!! Example- 1 cup of cooked veggies is the size of a fist. 1 medium fruit is size of a baseball. 3-4 oz. of meat is the size of a deck of cards.
  3. Take a multivitamin daily.
  4. Drink at least 10 glasses of water daily. No soda or diet soda, fake fruit juices, and fancy lattes with sugar and milk!
  5. Replace white bread with whole wheat or whole grain. Make sure the first couple of ingredients don’t say “enriched” because that means important nutrients have been taken out.
  6. Replace white rice with whole grain or brown.
  7. Replace sugar with Stevia (it is made of fiber) or none at all is best.
  8. No fried, salty, or sugary foods.
  9. Have cut up fruit and veggies ready for snacking.
  10. Try to get your calcium. It doesn’t just come from dairy. Broccoli, sardines, swiss chard, mustard greens, and kale have a great source of calcium too!
  11. Red meat has saturated fat, limit to two times a week or less. Make sure it says 96% lean. Pick chicken or turkey instead.
  12. Go for organic fruits, veggies, meats, and dairy. There is less pesticides, steroids, hormones, or antibiotics.
  13. Go for raw nuts-roasted is ok (no salted or sugar coated).
  14. Use Pam olive oil spray for cooking.
  15. Aim for 25 grams of fiber a day. One whole wheat tortilla has 14 grams!! Nearly half your daily intake!!
  16. Try to eliminate caffeine; it raises your cortisol levels. One to two cups a day max! Anymore than that you will be storing fat. Try green tea or herbal tea.
  17. Aim for 7-8 hours of sleep. If you get less than that, you could store fat because your body needs that amount to function at full capacity. Of course this does not apply to new mothers.
  18. Limit alcohol, it stores abdominal fat. Choose a 4 oz. glass of red wine with a meal if you must drink. It has 150 calories and some antioxidants. Not a bottle!
  19. Eat 5 small meals to fuel your metabolism.
  20. Use baby spinach for lettuce or a spring mix instead of iceberg. Baby spinach offers more nutrients. Iceberg does not!
  21. Change your peanut butter to all natural; you’ll have to keep it in the fridge. If it says partially hydrogenated it has trans fat. Instead of peanut butter try almond butter. Almonds hve more nutritional value than PB!
  22. Change your jelly to 100% fruit spread. Taste better too. I usually mash up my own fruit like a banana or strawberries.
  23. Whatever your bedtime, try not to eat 3-4 hours before you go to bed.
  24. Drink green tea throughout the day in between meals; it helps curb your appetite.
  25. Take the correct supplements that apply to your training regimen. Gaspari Nutrition has research to back it up!

Here is a sample of a 7 day diet.


  • 30 minutes before breakfast - Mitotropin or Cytolean V2
  • Breakfast: 1 cup cooked oatmeal with 1 scoop of Gaspari Nutrition IntraPro Whey Protein Powder or their advanced protein powder Myofusion
  • Snack: 1 med apple, 10-15 almonds
  • 30 minutes before lunch - Mitotropin or Cytolean V2
  • Lunch: 4 oz. chicken breast (grilled or baked), 1 cup broccoli, ½ cup whole grain or brown rice
  • Snack: 1 cup fat-free plain yogurt with 1 scoop of Gaspari’s IntraPro or Myofusion protein powder
  • Dinner: 4 oz. fish (salmon, tuna, halibut, ect…), Spinach salad loaded with veggies with olive oil and red vinegar dressing
  • 30 minutes before you workout - SuperPump 250


  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast: Pecan Pancake*
  • *mix 4 egg whites, ¼ vanilla, ½ teaspoon cinnamon Spray with Pam olive oil spray and pour mixture into pan Cook both sides and flip like a pancake, when done put on plate Crush 10 pecans on top and drizzle 2 tablespoon of Agave on top You can also put on cut up fruit like banana or apples on top
  • Snack: Fruit smoothie- 1 scoop Gaspari Nutrition’s IntraPro or Myofusion Protein powder, 1 banana, 1 cup strawberries, 8 oz. of water, and a tablespoon of flaxseed oil
  • Lunch: 4 oz. grilled chicken on a salad loaded with tomatoes, baby spinach, onions, cucumbers, carrots, and mushrooms
  • Snack: ½ bell pepper, 1 celery stalk, and 10 cherry tomotoes, 3 hard boiled eggs, 1 yolk
  • Dinner: 4 oz. red meat grilledL 1 cup veggies steamed
  • 30 minutes before you workout- SuperPump 250


  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast: Fat-free yogurt with chopped up apples, 10 almonds, and 1 tablespoon ground flaxseed
  • Snack: 3 slices turkey with 15 grape tomatoes
  • Lunch: Spaghetti squash, ½ cup spaghetti sauce, 4 oz of lean hamburger meat, ½ cup broccoli steamed
  • Snack: Smoothie- 1 scoop Gaspari Nutrition’s chocolate IntraPro or Myofusion protein powder, 1 banana, and 2 tablespoons peanut butter or almond butter with 8 oz. of water
  • Dinner: 4 oz. grilled or baked chicken, Spring mix salad w/ lots of different veggies
  • 30 minutes before you workout- SuperPump 250


  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast, ½ small cantaloupe with non-fat yogurt
  • Snack: 10-15 grape tomatoes, 4 pieces of sliced turkey
  • Lunch: 2 Chicken tacos with corn tortillas (put tomatoes or salsa, low-fat cheese, guacamole, or fat free sour cream)
  • Snack: 1 cup of mixed berries, 6-8 oz. of fat-free plain yogurt
  • Dinner: 4 oz. grilled fish or veggies, 1 cup steamed squash or zucchini
  • 30 minutes before you workout- SuperPump 250


  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast: Egg white omelet loaded with veggies and some fat free cheese
  • Snack: 2 celery stalks with 1 Tbsp. peanut butter or almond butter in each
  • Lunch: 4 oz. of grilled chicken or fish Sweet potato-no butter or salt may use plain yogurt for “sour cream” or use fat-free sour cream 5 asparagus spears
  • Snack: Yogurt or cottage cheese w/pineapple
  • Dinner: Turkey burger no bun w/tomatoes, baby spinach, onion, low fat cheese or avocado, Spring mix salad with your choice of veggies (oil and vinegar type dressing)
  • 30 minutes before you workout- SuperPump 250

Day 6

  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast: Breakfast burrito- corn or brown rice tortilla (at Whole Foods), Scrambled eggs w/tomatoes, onions, bell peppers, Low-fat cheese, Salsa
  • Snack: Melon slices w/yogurt, 7-10 pecans
  • Lunch: Tuna fish on spring mix salad
  • Snack: 4 slices of turkey meat (lunch meat), 15 baby carrots
  • Dinner: 4 oz. grilled or baked meat (your choice), 1 cup of veggies steamed or a salad
  • 30 minutes before you workout- SuperPump 250


  • 30 minutes before breakfast- Mitotropin or Cytolean V2
  • Breakfast: Breakfast banana split, Cut banana in half longwise, put a cup of yogurt on top, Add fresh berries chopped up on top, Add your favorite nuts like pecans, almonds, and walnuts
  • Snack: A piece of string cheese, Cucumber slices and tomatoes w/ balsamic vinaigrette
  • Lunch: Black beans and brown rice with 2 tablespoons salsa, ½ of an avacado
  • Snack: 1 med pear, 7-10 walnuts
  • Dinner: Lean beef burger no bun, ½ sweet potato, Side salad
  • 30 minutes before you workout- SuperPump 250
Marzia Prince, FAME Pro