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Cantoni Performance Nutrition

Cantoni Performance Nutrition helps athletes and fitness enthusiasts reach their full potential with

With Cantoni Performance Nutrition's one-on-one sessions, you will receive detailed nutritional information and counseling to cover the type of food to eat, quantities and timings of meal and fluid intake, and a customized nutrition plan to help you reach the best level of performance and results.

31/01/2022

𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗖𝗛𝗘𝗔𝗧 𝗦𝗛𝗘𝗘𝗧 👏🏼

Doing everything you can but still frustrated with fat loss? Check how well you're doing in on each of these areas. It might be hindering your progress.

SLEEP: You burn fat while you sleep! You need to sleep for approximately 7-9 hours to ensure your body burns adequately and prevent weight gain.

WATER: Staying hydrated increases lipolysis, a process by which the body burns fat for energy, while also stimulates your metabolism.

PROTEIN: Eating enough protein reduces your appetite and leaves you feeling fuller and more satisfied.

BALANCED TRAINING: Don't just hit the treadmill forever. Research shows that strength training increases lean muscle mass, amps up the amount of calories burned long after the workouts are over, and helps with losing belly fat because weight lifting burns almost exclusively fat.

LIMIT OILS/DRESSINGS: Oils and dressings are packed with calories, use sparingly.

TRACK CALORIES: Weight loss is effective when you're in a healthy caloric deficit.

31/12/2021

Ready for 2022? 💥
More power.
Better performance.

30/12/2021

I’m excited to announce the completion of my first corporate consultation deal with Berlin-based Remoteplatz ! 🚀 To support the RemotePlatz’s team in their journey to physical and mental health wellbeing, I devised a 4-week Feel Good Challenge to educate and motivate participants on building good eating and exercise habits, rest and recovery tips, and how to effectively manage stress.   

Each participant carried out an online assessment before the challenge and set individual goals. During the challenge, each received access to a folder with weekly meal plans, and were expected to fill weekly meal and activity logs alongside homework tasks.  

Maged Nour, the Grand Prize Winner, lost an impressive 7 kilos in 4 weeks and noticeably improved his stamina and mood 🔥💥 Check out Maged's feedback on the Feel Good Challenge in the final slide.

Congratulations to all who participated in this challenge, it was educational and delicious! 😉👏🏼 Are you interested in discussing a corporate consultation with your company? DM me now!

24/12/2021

Merry Christmas, everyone! 🎄🎁 Hope everyone is enjoying a great holiday time with their loved ones, full of good food and drinks! 🍲🍷 Relax and enjoy, because The Cantoni Feel Good Meal Plan will help you bounce back from all the indulgence in January 😉 👏🏼 ❄️

20/12/2021

𝗕𝗢𝗢𝗦𝗧𝗜𝗡𝗚 𝗜𝗠𝗠𝗨𝗡𝗜𝗧𝗬 𝗖𝗛𝗘𝗔𝗧 𝗦𝗛𝗘𝗘𝗧 🦠

While staying indoors in the winter keeps us warm, it also increases our chances of getting sick. My advice? Start incorporating these four tips into your daily and weekly routine to give your immune system a natural boost!

🌿 EAT MORE LEAFY DARK GREEN VEGGIES

🧈 ELIMINATE SUGAR, DAIRY AND GLUTEN

🐟 INCREASE YOUR OMEGA-3 TO 2-3X A WEEK

🍛 USE TURMERIC AND BLACK PEPPER ON EVERYTHING

16/12/2021

𝟱 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝗪𝗵𝘆 𝗦𝗮𝗹𝗺𝗼𝗻 𝗶𝘀 𝗮 𝗦𝘂𝗽𝗲𝗿𝗳𝗼𝗼𝗱

Salmon is a regular part of my meal plans. Why? Besides being delicious and super easy to cook, it's one of the best and tastiest recovery foods. It's beneficial in rebuilding muscles, repairing connective tissues, and great for overcoming dips in energy. Here are 5 more reasons why you should include salmon in your weekly meal plans.

🐟 Salmon is packed with omega-3 fish oil which is great for maintaining heart health and keeping your blood pumping for those intense workouts. According to experts, incorporating two servings of oil-rich fish per week can reduce the risk of coronary heart disease by 25%

💪🏼 Salmon is protein-rich which means it's great for building muscle. How can you argue that benefit? Pack it on!

🥱 You have to eat well to avoid those dips in energy while training. Salmon has low levels of cholesterol and high levels of niacin, vitamin B6 and riboflavin. This helps your body convert food into energy more easily for that great workout.

🦵🏼Athletes are prone to suffering from achy knees, hips and joints. Those omega-3s are great for reducing stiffness and the discomfort caused by joint problems.

😁 Consuming salmon with its rich fish oil can help boost serotonin, the "feel good" hormone. Can't argue with that either, who doesn't want to feel happier?

13/12/2021

Can you guess from the prep picture what we're cooking? 🍅🧅 It's a delicious low-carb, high protein lunch or dinner option, and it's a must try this week!

Our 𝗦𝗮𝗹𝗺𝗼𝗻𝗲 𝗮𝗹𝗹𝗮 𝗠𝗲𝗱𝗶𝘁𝗲𝗿𝗿𝗮𝗻𝗲𝗮 recipe makes 3 portions and is perfect for meal planning in those busy training weeks. Easy to prep bake, takes less than 30 minutes to bake, and it's packed with those healthy ingredients needed for a great recovery period. 💪🏼

Ingredients:

• 400g salmon steak
• 1 small bowl cherry tomatoes (halved)
• 1 red bell pepper (chopped small, 2 cm)
• 1 small bowl of black olives
• 1 red onion (chopped tiny)
• 1 crushed garlic clove
• 60 grams of feta cheese (cut small)
• 2 tbs olive oil
• Salt & pepper to season

Preparation:

Preheat oven to 180/200C. Toss the cherry tomatoes, bell pepper, black olives, garlic, onion, and feta cheese in a Pyrex cooking dish. Add the piece of salmon on top in the middle and dress with the olive oil, salt and pepper. Bake in the oven for 15 minutes then flake the salmon into small pieces and toss around with the rest of the ingredients. Bake for another 10 minutes and serve with your side of bulgur or brown rice if you need to top off your carbohydrate intake.

Nutritional values per portion:
340 Kcal / 5g Carbohydrates / 31g Protein / 22g fats

09/12/2021

New adventures in rowing, new challenges in nutrition planning! 🚀

Things have been quiet for a few weeks because things have been productive behind the scenes!

I was busy training for the Prince Albert Coastal Rowing Challenge in Monaco with my team , a first time experience for me. 💪🏼 It was a weekend full of waves, wind, adrenaline, gorgeous scenary and some sunshine and blue skies when I needed it the most ☀️ these are the moments a rower lives for. 👏🏼

The other big project I’ve been working on is The Feel Good Meal Plan which will be for purchase in early 2022 ⭐️ this easy to following weekly meal plan will be available for my personal and corporate clients, with tons of healthy and nutritious recipes all under 2,000 calories a day! More details to come.

05/11/2021

𝟱 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝘁𝗼 𝗧𝗿𝘆 𝗖𝗿𝗮𝗻𝗯𝗲𝗿𝗿𝘆 𝗕𝗲𝗮𝗻𝘀

A favorite of mine and perfect for the season, cranberry beans offer richness in protein while remaining versatile in how to incorporate them into your meal plans. You can use these tasty beans in a wide range of ways such as salads, casseroles, soups, pasta, and stews. They present a great option for packing in plant-based protein for athletes and those looking to pack on the muscle.

💪🏼 100g of cranberry beans provide 23g of protein, the essential building material for your body’s tissues and muscles. It's also an amazing source of vitamins B1, B2, and B3 to maintain your body's metabolism. Vitamins B3 and B5 also support the healthy functioning of your nerve fibers.

🫀 Protect your heart with this great source of dietary fiber which lowers bad cholesterol levels. Cranberry beans are full of antioxidants with anti-inflammatory properties which also promote cardiovascular health.

🩸These beans are high in potassium, which regulates water balance in the body, controls the work of the muscles (including the heart!), and normalizes blood pressure.

⚖️ The dietary fiber in these beans has a low glycemic index, meaning you will benefit from a slow release of carbohydrates preventing insulin spikes after meals. Good carbs and high fiber makes for more more filling meals which is beneficial for managing weight.

🪠 High in insoluble fiber, which aids the digestive system in regulating your bowel movements and preventing constipation.

03/11/2021

𝗖𝗿𝗶𝘀𝗽𝘆 𝗔𝗽𝗽𝗹𝗲 & 𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 𝗦𝗮𝗹𝗮𝗱

Great taste with a whopping CRUNCH! Bite in this sweet, tart and tasty salad packed with superfoods and antioxidants, perfect for getting your system back in to swing. The dressing for this salad is a huge hit, you can thank me later 😉 Enjoy on its own or as a side dish with grilled chicken or salmon. Recipe makes 3 to 4 servings, so consider making a big batch to last through the week.

𝑰𝒏𝒈𝒓𝒆𝒅𝒊𝒆𝒏𝒕𝒔

• 1 large broccoli head, chopped into small size florets
• 2 fresh crisp apples, cored and chopped bite size
• 1 small chopped red onion
• 1 cup carrots, roughly chopped
• 1/2 cup chopped raw walnuts or pecans
• 1/4 cup dried goji berries or cranberries

𝑫𝒓𝒆𝒔𝒔𝒊𝒏𝒈

• 4 tbs apple cider vinegar
• 2 tbs raw honey
• 2 tbs extra virgin olive oil
• 2 tbs dijon mustard
• 2 tbs chopped fresh parsley leaves
• 2 tsp red pepper flakes
• Sea salt & pepper to taste (about a 1/2 tsp each)

𝑷𝒓𝒆𝒑𝒂𝒓𝒂𝒕𝒊𝒐𝒏

In a small bowl whisk together all dressing ingredients. Leave to chill in the fridge. Bring a medium pot of water to a rapid boil and add in a tsp of salt and the broccoli florets. Cook for a minute or two until crisp tender, then drain and rinse in ice water to immediately stop the cooking process.

In a large salad bowl combine the broccoli, apples, walnuts, carrots, goji berries and red onion. Toss in the salad dressing and gently toss until evenly coated.

𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏𝒂𝒍 𝒗𝒂𝒍𝒖𝒆𝒔 𝒑𝒆𝒓 𝒑𝒐𝒓𝒕𝒊𝒐𝒏:
324 Kcal / Carbohydrates 36g / Protein 9g / Fats 16g

01/11/2021

𝗖𝗮𝗻𝘁𝗼𝗻𝗶 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻’𝘀 𝗙𝗲𝗲𝗹 𝗚𝗼𝗼𝗱 𝗠𝗲𝗮𝗹 𝗣𝗹𝗮𝗻 🌿

What's in it? 🧐 This carefully designed weekly plan consists of 4 meals a day with a daily intake of under 2,000 calories! 💥

The macronutrient distribution focuses on:

🤩 Complex carbohydrates allows for slower absorption of calories and slow release of energy. Great for anyone suffering from diabetes!
🌱 Plant-based and animal-based lean proteins
♥️ "Good" fats (a mix of mono and polyunsaturated fats)
☺️ Fibre is great for good gut bacteria.

The meal plan is perfect for:

- Non-athletes who want better energy levels, clean/lean eating and weight management.
- Athletes who want a lower calorie diet during pre-season to lose weight, shred, and improve energy levels.
- Corporate employees struggling with proper nutrition, bad eating habits, and weight management.

Stay tuned for more details on how to receive your own and some exciting giveaways to celebrate the first anniversary of 𝗖𝗮𝗻𝘁𝗼𝗻𝗶 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 🚀 🥳

29/10/2021

𝟱 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝘁𝗼 𝗘𝗮𝘁 𝗢𝗸𝗿𝗮

Okra, otherwise known as 'bamya' in Egypt, is a delicious subtropical vegetable with amazing health benefits for your body and mind! It's distinct taste has a sweetness and interesting texture depending on how you cook it. Here are a few reasons why I absolutely love including it in my meal plans.

🤓 Okra is an excellent source of vitamin C and K1. Water soluble vitamin C contributes to your immune function while fat soluble K1 known for its role in blood clotting.

✅ It's a very rich source of fiber and assists in maintaining healthy digestion, reducing the risk of cardiovascular disease and possibly colon cancer

🩸Manages blood glucose levels and regulates diabetes mellitus, while also decreasing the amount of cholesterol and lipids within the blood.

🧠 Decreases the risk of Alzheimer’s disease and other neurodegenerative disorders and reverses the damage that may be caused by oxidative stress to the brain.

🫀 Okra's high folate (37 micrograms!) can protect the heart by increasing the production of nitric oxide and attacking harmful superoxide radicals. It also aids in metabolizing carbohydrates, protein, and fat while allowing your body to generate new cells.

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