1(321)230-4336 info@fitnessbysage.com


3 Effective and Efficient Nutrition Tips for Women

Hey ladies!

You don’t always have to drastically cut your calories or deprive yourself of any foods (bread and dessert included). Pay attention to your portions, what and why you’re eating. Are you feeling hungry or just having a snack attack cravings? Maybe a glass of water will curb your appetite before you really should be eating. Here’s a few other tips that may help:

1) Have two breakfasts. Women generally eat too little before rushing out the door. Have a little something before you leave the house and then another light snack later in the morning. Doing so will keep your blood sugar stable and leave you with fewer cravings or energy dips.

2) Have at least 3 colors on your plate at every meal. Adding colorful veggies and fruits to your foods can liven up a same ole same ole meal. The brighter the better-brightly colored vegetables tend to have more antioxidants, which lower your risk of heart disease and cancer. Try some red peppers in an omelette or spinach instead of iceberg lettuce in your lunch time wrap.

3) Eat more mindfully. I know we’ve been conditioned to constantly multi task but if we’re preoccupied with something else during a meal, we tend to over eat. Savoring your delicious healthy meal is a good thing!

Most Importantly Love Yourself Above All Else,


Continue Reading

Healthy eating choices – tips for dining out and recipes for home

FruitYes, please…EAT and enjoy it!

Here’s a few basic changes that can make a difference in your diet at home and when eating out.
1) Eggs aren’t just for breakfast! As amazing as they are, those little guys have 6 grams of fat each. I know, it’s not much but your “hungry man” omelet can really kick start a caloric overload. Fix this problem by asking for egg whites or combining 1 egg with the whites.
2) When eating out PLEASE ask for no additional butter! If you’ve gotta scratch that creamy itch then get it on the side. It’s insane how liberal a restaurant is with it.
3) Watch that cheese! We all love it but like our buddy the butter, it will throw off your health game quick. 1 ounce can have over 8 grams of fat…have you noticed how small an ounce of cheese is?? Crazy. Get it sliced extra thin for a sandwich or use 2% low fat (do yourself a favor and avoid the fat free. Blah!). Try goat cheese, reduced fat feta or parmesan. All full of flavor so a little goes a long way.

Bottom line is that this is YOUR body- don’t be afraid to be specific with what you want. There are so many people with food allergies and dietary concerns…you are not alone:) Being open minded to eating the food you love but in a different way can be really rewarding too. Tasting the actual food more than a condiment is a good thing!

All this food talk has me hungry- lets eat!!!


Continue Reading

How To Start Your Diet

1. Eat for what you are going to be doing, and not for what you have done. This means that the majority of your calories should be taken in during the active part of your day. Most of us are active between the hours of 8:00 a.m. – 5:00 p.m.

2. Drink plenty of water during the day.  Buy a water bottle so it’s easier for you to keep track of how much you are consuming.

3. Stay away from zero carbohydrate fad diets. These types of diet can cause memory lapse, slow bowels, fatigue, and the loss of muscle, which is important in burning fat. Eat healthy carbs like oatmeal, brown rice, sweet potatoes and breads with a higher fiber content.

4. Do not skip meals when trying to lose weight. The body will burn muscle for energy and save the fat just in case.

5. Keep a nutritional calorie journal. It will help you to be more honest with yourself about the changes you need to make in your diet.

6. Compare labels for nutritional information on products when grocery shopping. Be especially aware of the saturated fat and sodium content.

7. Eat four to five small meals a day instead of three large meals. The body will burn the calories more efficiently and the craving for food will not be as great. Keep in mind that a meal can be a rice cake with a tablespoon of peanut butter and an apple.

8. Never wait until you’re starving before having a meal. You are most likely to overeat during that time.

9. Break the age-old habit of eating everything on your plate, especially when the portions are large. Leave with a slight feeling of satisfaction.

10. Feed your body quality nutrition. Proper nutrition accounts for 75% of who we are, and our aim should be – “you are what you eat.” The body is on a quest, constantly generating new cells and tissue. That process is cut short; however, when empty and worthless calories are given in the body.

For starters, cut back on simple carbohydrates (sugar) and instead, increase protein intake. Eliminate or radically reduce white bread, pasta, and rice in the diet. Start eating more lean protein. Fill up on salads and vegetables. Drink plenty of water.Of course, the most important thing is to perform consistent aerobic exercises 3 or 4 times a week and weight bearing exercises a minimum of 2 times a week in order to help speed up your metabolism and lose the weight more rapidly. Once you are training regularly, you still need to watch what you eat. Some people think that once they are exercising they can eat whatever they want. Of course we all need a little treat now and then, but don’t let that be the main stay of your diet.

Finally, Always check with your doctor, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease, before beginning any exercise program.

Continue Reading