Anthony Fenech is the owner of Titan Training. He is a Can Fit certified personal trainer. He manages Bigtyme Fitness and is a nutritional consultant with Popeye's Supplements Orangeville. He can be reached at 519 217- 6462 or check out www.titantraininggear.com. When we hear the word diet we tend to cringe and envision ourselves snacking on a mound of rice cakes and grass. This certainly isn't the case! Diet simply implies what goes in and what goes.....well you the rest of that adage. We are constantly bombarded with fast food restaurants, new studies and pulled in every which direction to all the latest diet trends. I'm sure you've hear the acronym KISS. (Keep It Simple Stupid!) Well I suggest we start to practice that rule of thumb and get back to the basics. If it's good for you and you enjoy it, what's the problem? Below are a few simple diet tips that can enhance your quality of life with just a few simple changes. Change the way you think and you'll change the way you live.

Breakfast really is the most important meal of the day. Even though I've sometimes had to skip it, I always feel more energetic and alert when I have it, after fasting for the duration of your sleep you gas tank is empty, best you fill it. Grains and fruits are light and provide carbohydrates and good sugars to kick start your day.

Consume adequate amounts of protein enriched foods daily. Protein is one of the basic building blocks of the human body. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals — enzymes, hormones, neurotransmitters, and even our DNA — are at least partially made up of protein. Although our bodies are good at "recycling" protein, we use up protein constantly, so it is important to continually replace it.

It's recommended we consume a gram of protein per pound of lean body mass. Personally I weigh near 200lbs. I'd need to consume 7 chicken breasts a day to attain the amount of protein necessary. I can't cook, cut, prep, afford or even manage to eat that many a day. Protein shakes are an excellent way to get additional protein so the body doesn't eat at its own muscle and processes fat instead. An average Isolate shake will provide you with zero sugars, zero cholesterol approx 120 clean calories and on average a whopping 30 grams of protein. In addition they'll curb your appetite stabilize blood sugar levels, help with muscle recovery and deep sleep. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so. Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. Eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains. Eat 2-4 servings of fruit and 3-5 servings of vegetables.

Basically keep your plate colourful. Deprive yourself of a particular food group and you'll eventually form a deficiency from denying it. You can never get enough veggies. They provide carbohydrates or fuel for your body! They also give you fibre to assist with your digestion. Vegetables actually neutralize acids that may produce fat. They strengthen your immune system so you are able to fight free radicals, If your green inside your clean inside!

If you don't enjoy something at first, give it another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Eat moderate portions. If you keep portion sizes reasonable, it's easier for the body to process and stay healthy. Moderating portions also prevents you from over eating, and provides stability for blood sugars and insulin spikes.

Eat regular meals. Skipping meals can lead to out-ofcontrol hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal. If your body understands food is coming it will process it , if it thinks no more food is coming it will store.

Consume E.F.As - Essential Fatty Acid (the "good" fats) in your diet, you could not think, see, hear, reproduce, run or even move a muscle. Hence, they are referred to as essential fatty acids - the type of fats that your body needs to function properly.

The good fats help to process bad fats, to lower bad cholesterol. They are necessary for the brain, good fats help with cognitive problems, depression, O.C.D, A.D.D, dementia, schizophrenia. They assist in the growth of hair skin and nails. Also they assist with strengthening the immune system, respiratory and blood circulation. Excellent sources of EFA's are fish and nuts (moderate consumption of nuts too many fattening)

In addition limit red meat and dairy, processed foods lack any nutritional value, if you don't know where it came from naturally don't eat it. Try not to eat late, avoid synthetic sugar, drink plenty of water and remember you are what you eat!