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Nutrition

Nutrition: With Angela

There are so many books out there on what is the best way to stay fit and healthy.      Basically you need to make up your mind which way to go.   There are no magic pills, diets, operations.    You are what you eat.    It’s not easy.   We have to keep working at it every day.   But once you get to your goal weight you will want to jump out of bed on these freezing winter mornings.

My clients have become addicted to exercise and a healthier way of eating.  They no longer reach for the cakes at morning tea, to the surprise of fellow workers who keep devouring throughout the morning.  By mid-afternoon they will have a slump and want to reach for the sugar again.  By then they are feeling sluggish, stressed with poor concentration.    Avoid sweets like the plague.

BREAKFAST

You must start the day with a good breakfast.    People who don’t eat breakfast tend to overeat at lunch time and dinner, therefore gain weight.    I always start the day of with half lemon squeezed with hot water.  Try to include some protein with every meal.   Poached eggs on multigrain or rye toast.   Rolled oats mixed with sunflower seeds, pumpkin seeds, raw nuts, protein powder, yoghurt and or milk.  There are not many cereals to choose from to buy that do not have sugar.  Read the labels or make up your own.   Smoothies are popular now.

I make a green smoothie most mornings and it usually lasts me throughout the morning.   I have a VITAMIX blender which I love.

LUNCH marys-crackers-zuchini-dip

It’s also important to have a good lunch as your body is still active.  If you skip lunch you are more likely to grab everything from the fridge and cupboard when you get home and eat twice as much as you should.   Have morning and afternoon snacks available in your handbag, work drawer etc.    Plan your lunches and dinners on the weekend and have lots of vegies and protein readily available.

Make your lunch the night before and have dressing in a separate bowl.   Make lunches exciting, not just a lettuce leaf and piece of tomato.   There will be plenty of recipes added to my web site as time goes on for you to choose.  Make sure you have your drink bottle handy at all times as we tend to get dehydrated with heating and air conditioning.  Sometimes you maybe dehydrated not hungry.

AVOID BORING LUNCHES

I have heard it too many times before. You take a tin of tuna, a lettuce leaf and tomato for lunch and you wonder why you are eating your arm off at the 3.00 in the afternoon or somebody’s head at work. MAKE YOUR LUNCH FULL OF SALADS AND VEGIES – Make it interesting. You should think after how great that was not thinking of what you missed out on. Check out the recipe page. Make your lunches the night before or have a big cook up on the weekend and freeze small portions.  E.g. soup, bolognaise sauce, roast a chicken.

I have a large bowl with salad and vegetables so I have them all in one place ready on hand in the refrigerator.  That way you are not scrounging around the fridge looking for a tomato or cucumber.

DINNER

This technically should be the smallest meal of the day as your body starts to slow down.    Dinner should be a healthy mix of salads, vegetables and lean protein such as lean chicken, fish, red meat, egg whites.   Down size your dinner plates to control portion sizes.   Limit or avoid complex carbohydrates such as bread, pasta, white rice, potato, refined white sugar and alcohol.   If you are still hungry have a small handful of raw nuts or drink water.

You don’t have to finish what is on your plate if you are not hungry.   Do not finish left overs.    Put left over food in the fridge for lunch the following day.

DINING OUT – TAKE AWAY

Eating out does not mean you have to eat unhealthily.  Good choices are always available for you to make.  If, for example you have takeaway on a Friday night and you choose a hamburger with the lot; Not a good choice but you can make it a healthy option by avoiding the bun, throw away the bacon.

What is left is the meat, egg, cheese, lettuce (probably wouldn’t feed a rabbit) tomato and onion.  You can eat this and add extra salad on the side.You can make good choices when dining out.  Ask for the dressing on the side, no chips, no sauce, no gravy, grilled fish, chicken, beef etc.

TIPS

      • Drink 2 litres of water every day.
      • Walk at least 30 minutes every day (take the umbrella, hoodie, beanie, scarf) no excuses.
      • Eat a good breakfast.
      • Strength training at least 2 – 3 times per week.
      • Don’t overeat.
      • Avoid processed foods, white bread, refined sugar, cakes, biscuits, lollies, pastry, soft drinks.
      • Sit and eat your food. Do not watch TV, read or stand up.

SUPERFOODS

Red Bell Peppers
Red bell peppers are high in vitamin C, which helps repair and regenerate collagen, the protein that gives structure to your skin.  Red peppers are technically a fruit.  They are low in sugar and higher in nutrients than other types of peppers.   Bell peppers can be added to almost anything.  Keep sliced in fridge with carrot sticks, celery sticks, snow peas and have as a snack with Zucchini dip.   Can be added to salads, stir fries, baked  veggies.

Nutritional Yeast Nutritional-Yeast
Gives density and adds a “cheesy” flavour to salads.   Nutritional yeast is inactive.  It is nothing like live baking yeasts most of us think of when we hear the word “yeast”.    It is gluten free and wheat free.

Tamari Soy Sauce
Similar to soy sauce but low in sodium.  Available from the Health food shop or health section at the supermarket.

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  • Contact Details

    • Operating hours:
    • Monday to Thursday – 5.00 am to 7.30 pm
      Friday – 5.00 am to 3.30 pm
      Saturday – 5.00 am to 12.00 pm
      Sunday - 6.30 am to 12.00 pm
    • Address:
    • 5 Newport Street, Peregian Beach (Peregian Breeze estate)
    • Telephone:
    • 0400 576 746
    • Email:
    • angela.studio5fitness@hotmail.com
    • Testimonials

      “I have trained with Angela for 4 years and have always found her to be thoughtful, caring and challenging in just the right way. Training with Angela is fun.”

      Barbara - 62

      " I feel so much better than I did one year ago, so much stronger in body & mind – thanks Ange!! "

      Heather - 54

      "Thanks to Angela, for the first time in my life I actually enjoy eating healthily and go to training with a smile on my face."

      Faye - 29

      "I went to Ange to lose weight but I got a total lifestyle transformation. Thank you so much Ange x."

      Robyn - 53

      "Ange provides fantastic tips for shopping, ideas for cooking and offers advice about what I eat and drink."

      Debbie - 53

      "Thank you Ange, for your encouragement and guidance - you are an inspiration and have changed my life in so many positive ways. I feel and look like a new woman!"

      Gerry - 56

      "Angela’s nutritional advice with practical and delicious meal ideas have kept me disciplined and on track with my eating habits."

      Lee - 54

      " I feel so much better than I did one year ago, so much stronger in body & mind – thanks Ange!! "

      Heather - 54

      "With Angela's advice, training and encouragement, I have successfully kept off the weight I lost with her and have continued to live a healthy, happy life. Thank you Angela, for everything."

      Steff - 23

      "Angela is professional, caring, dedicated and always has my best interest in mind. I recommend her to everyone."

      Silvana - 47

      I have lost weight and am maintaining really good muscle strength for an ol' duck. On ya Ange. You are a gem.

      Kathy - 59