personal training toronto diet

Diet – Feeling Toxic?

Diet – Feeling Toxic?

Our registered Nutritionist Natasha Onley reveals some basic guidelines for a toxic-free healthy diet. She’s available for customized meal plans and don’t forget, our personal training packages now include meal planning. Through diet and exercise, the following are some energizing tips to help you stay young.

General Cooking Guidelines

  • Use coconut or grapeseed oils for frying, baking, or sautéing.
  • Make your own simple salad dressings with olive oil, fresh lemon juice or apple cider vinegar, sea salt, and pepper to avoid additives and sugar in store bought dressings.
  • Add plenty of fresh herbs and spices to any dishes adding flavour and nutritional benefit.
  • Add a moderate amount of Himalayan or Celtic Sea salt and/or pepper to dishes when needed.
  • Feel free to use dinner left-overs for lunch the next day to simplify your meal preparation each week.
  • Purchase Certified Organic produce and animal products when possible to reduce the toxic load.

Portion Sizes

Note: The following are general recommendations, however portion sizes would vary depending on individual need.

Protein (chicken, fish, beef, turkey, etc): 4-6 oz.

Grains (rice, quinoa, oats, buckwheat, etc) –1/2 cup, cooked.

Nuts & Seeds – One Handful (1/4 cup).

Green Vegetables (spinach, kale, lettuces, etc) – Unlimited!

Starchy Vegetables (sweet potato, carrots, squash, etc) – ¾ – 1 cup.


Water is the foundation for sweat production to regulate body temperature during exercise, affects blood pressure and heart rate, and provides organ cushioning and joint lubrication in the body. Water is also needed for the deposit of fuel into the muscle. Adults need to drink at least 8-10 cups (8oz) per day in addition to drinking during and after exercise. Aim to consume 2-4 cups of fluid per hour of exercise. For maximal absorption, fluids should be sipped frequently throughout the run rather than gulped.


  • Colourful fruits and vegetables.
  • Lean proteins, such as fish, chicken, grass-fed beef, eggs, tempeh.
  • Healthy fats, such as avocado, nuts, seeds, coconut oil, flax, chia seeds.
  • Whole grains, such as quinoa, buckwheat, brown rice, oats.


  • Processed, sugar-laden products.
  • Unhealthy fats (trans, hydrogenated).
  • Inflammatory foods (wheat, dairy, sugar).
  • Stimulants (caffeine, alcohol).

Contact us to clean up your diet and get a customized meal plan. Only $49.50!

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