EAT AND GET FIT
nutrition guide
PAULINA SUVOROVA
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purposes only. Paulina Suvorova shares guidance based on her personal experience only.
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M O D U L E 1
Introduction
Hello!
My name is Paulina, I’m a mom of 3 kids and I know how to
be healthy, stay fit, and still enjoy your life. I created this
free nutrition guide to help you achieve your fitness goals
and define the way to your desired body changes.
I truly understand how hard for a person who is not familiar
with nutrition and fitness topics to understand what to do.
Especially when you have kids and are extremely busy. You
see a lot of information on Instagram, and TikTok nowadays
- caloric deficit/surplus, weightlifting, cardio, pilates, “smart
fitness”, intuitive nutrition, etc.
It all creates a mess in your head. You are just scrolling your
Instagram feed and saving “useful tips” and doing nothing,
or trying to incorporate everything at once and stop doing it
after a few weeks. And your body shape and mental health
get even worse.
Let’s figure out what to do together!
Paulina Suvorova
paulina.suvorova_ paulina.suvorova
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Define your problems
If you don’t know what to do - your path is going to look like this.
And you will be very lucky if you can even achieve your goals.
Full of motivation to
get back in shape
RESULT
AFTER READING THIS GUIDE EVERYTHING
WILL BE EASY AND CLEAR !
GOALS YOUR RESULTS
A few years ago, I gained 20 pounds after a stressful divorce,
but I found a way to eat well and lose weight, and I will share
with you my
magic pill
NUTRITIONAL PROBLEMS
Food craving Macronutrient deficiencies
Different types of eating
Obesity
disorder
Imbalanced diet Poor gut health
I can continue the list, it’s not all examples. “Sugar-free diet. Avoid
carbs. Eat a lot of greens.” - this is a bit of good advice, but it leads
only to cravings and breaks down. You can’t restrict yourself from
everything at once, especially if you are living an extremely busy life.
YOUR PROBLEMS:
Write down a list of issues you feel you need to work on
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NUTRITION MYTHS
Let’s see how many misconceptions you know:
Don’t eat sweets and avoid
sugar if you want to get fit
Avoid carbs by
all cost
You need to eat only
salads to stay fit
You can’t lose weight by
having a cheat meal
You should restrict
a lot of food to get
back in shape
WHAT IF I TELL YOU THAT YOU CAN GET FIT AND....
eat anything you want!
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Balance is
the key!
SWEET PANCAKES
FOR BREAKFAST
Yes, it’s not a healthy
breakfast. Avoid sugar spikes
is really important, but...
you can balance it!
BALANCED FOOD
You shouldn’t restrict yourself
to having a breakdown later.
By simply adding vegetables
and protein first, then carbs
and sweets you can eat what
you want.
Use 80/20 rule
Your diet should be healthy and nutritious 80
percent of the time, but you can have your favorite
treats the other 20 percent.
DEFINE YOUR GOALS
I believe that you should set fitness goals. It should be realistic and
measurable. In that way, you can improve things that don’t work.
MY RULES:
Weight on scales doesn’t matter. You should notice results in the
Body quality is. mirror and like it!
Track your measurements. It will
You should feel more energy
help you to stay motivated
Consistency is the key!
YOUR DESIRED GOALS:
Write down two realistic goals for the next month
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M O D U L E 2
Basics of
Nutrition
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Body is Smart
Your body has a baseline - how many calories per day you need to
consume. Amount of carbs/protein/fat you need to be healthy. In
simple words - when you need energy, your brain sends signals and
you feel that you are hungry. When it’s enough, your body tells you:
“Thank you. I’m full”. If you don’t stop, you will be overeaten and
gain weight. It’s that simple.
Food quality is
important!
LISTEN TO YOUR BODY
Nowadays, food quality is really poor, and a lot of people have different
types of eating disorders. But if your body needs healthy fats, you will
want to eat nuts or avocados. If you need more vitamins you will want
a smoothie. It’s important to listen to the signals.
HEALTHY BODY DOESN’T NEED EXCESSIVE FAT
Excessive fat percentage it’s an additional load on your cardiovascular
system, joints, and abdominal organs. If you have healthy eating
behavior you won’t have any problems with extra pounds. You will be
healthy, in good shape, and inspired! A healthy body doesn’t want
transfats, excessive sugar amount, and “bad” cholesterol.
Fix your eating behavior and you will
be in the best shape of your life!
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Emotional Eating
A lot of people eat to suppress negative emotions, such as stress,
anger, fear, sadness or loneliness.
DIFFERENCE BETWEEN EMOTIONAL
AND PHYSICAL HUNGER
EMOTIONAL PHYSICAL
Crave only specific comfort
foods. When you have Stomach feels empty,
physical hunger you eat any growling or you feel cramps
type of food
You are eating much faster
You feel hunger 2-4 hours
than normal and even don’t
later after having a meal
feel the taste of food
Comfort food doesn’t help.
You have guilt afterward vs You might feel light-
headedness, weakness,
grumpiness
Eating until uncomfortably
Starts gradually
full
You become emotionally You don’t have specific food
depended on food preferences. You just want
to eat something
Might start unexpectedly
Food it’s just fuel for your body.
Ask Nutrients give you energy, keep
your heart working and, your brain
Yourself active. It’s important to ask yourself
questions before eating food
Am I really hungry now?
Do I want fruits and
vegetables or do I prefer a
burger because I’m upset?
Do I want to eat just because
I’m watching a movie now or
bored?
Am I stressed right now and
want to comfort myself?
WAYS TO CONTROL EMOTIONAL
EATING
Meditation Having daily
schedule
Switching your focus
from food
Exercises Food preparation
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Essential Nutrients
It is crucial to get enough of essential nutrients that contribute to your
health. First of all, your goal is to be healthy and active. Fit body it’s a
consequence of your balanced diet.
BALANCED DIET - THREE MAIN POINTS
1 2 3
CARBS PROTEIN FAT
Provide the body with Proteins are made up Fat helps give your
glucose, which is of chemical 'building body energy,
converted to energy blocks' called amino protects your organs,
used to support bodily acids. Your body uses supports cell growth,
functions and physical amino acids to build
keeps cholesterol
activity and repair muscles
and blood pressure
and bones and to
under control, and
make hormones and
helps your body
enzymes. They can
also be used as an absorb vital nutrients
energy source
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Carbohydrates
NOT ALL CARBS
ARE BAD
Healthy carbs are a crucial part
of being active and healthy. If
you have sugar cravings that
means your body needs energy
NOW. You have to replace
simple carbs with complex
ones. And keep carbs intake on
the same level every day
(50g/per day for example)
TYPES OF CARBS
Simple - that we try to avoid
(sweets, sugar, candies, etc.)
Complex - starchy and fiber
(whole grains, potato,
vegetables, fruits, greens, etc.)
Healthy carbs
are good!
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Proteins
CAN’T LIVE
WITHOUT PROTEIN
Proteins are a “building block”.
They do most of the work in
cells and are required for the
structure, function, and
regulation of the body's tissues
and organs. Beginning at age
30, the body naturally starts to
lose 3–5% of muscle mass per
decade.
HIGH PROTEIN DIET
Proteins can be animal or
plant-based. But you MUST
have enough protein every day.
And it only seems easy.
Believe me, if you cover your
daily intake baseline you won’t
even think about something
sweet!
IF I AM VEGAN?
I’m sharing my experience in this
guide, I think animal-based protein
is important. But you can always
use vegan protein shakes to reach
your daily intake
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Fats
HEALTHY FATS
The “good” fats are linked to health benefits
including lower body weight and lower risk
for heart disease and diabetes. Stop buying
“low fat” milk or yogurt - it contains a lot of
added sugar to make it tasty.
Fat intake will aid in the production of
cholesterol. Cholesterol (HDL) is the precursor
to our sex hormones, testosterone, estrogen,
and progesterone. If you are not receiving
adequate fat and cholesterol (HDL) intake is
low, you may experience hormonal
imbalances impacting your health and
TYPES OF FATS reproductive system
POLYUNSATURATED (Omega3 and Omega 6)
MONOUNSATURATED (Omega 9) - fatty acids that we MUST eat
Salmon, tuna, meat, nuts, olive and avocado oil, egg yolk, chia and flax seeds
SATURATED FAT - better to avoid
Saturated fat becomes solid at room temperature. Can raise the level of LDL “bad”
cholesterol in your blood which increases your risk of heart disease and stroke.
Cheese, butter, processed meat, milk, sauces, ice cream, yogurt, etc.
TRANS FAT - NO WAY
Linked to all sorts of metabolic problems, obesity, and heart disease increasing the level of
“bad” cholesterol in your bloodstream (low-density lipoprotein - LDL)
Commercial fried food, french fries, baked cakes, cookies, burgers, etc.
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Balancing
Junk Food
SWITCH YOUR MINDSET
Forget about any restrictions. If
you are fixing your eating habits,
you wouldn’t want a burger with
trans fats. Believe me, a healthy
body doesn’t need it. But this is life
and if you want a cheat meal -
have it. Don’t feel any guilt, just
make it balanced!
YOU CAN EAT WHAT YOU WANT!
Use the same approach - any cheat
meal it’s just some amount of carbs,
proteins, fats, and calories. And you
know your baseline. We have a few
options here - just eat it as is and
subtract this amount from your
reference daily intake. Or make it
healthier!
Eat vegetables before a cheat meal.
Remove cheese from a burger and
replace the bun with lettuce. You
will still enjoy it, but you will
maintain your shape Looks better now
Imagine, you wake up tired and want to drink coffee with sweets so badly.
Or you are having a brunch with your friend. If you have it first you will have
a sugar spike in your bloodstream and your body will start fat accumulation
Order Matters
1 2 3 4
Salads and non- Proteins (poultry, fish, Starchy vegetables, Cakes, chocolate,
starchy vegetables. meat. Plant-based whole grains - any sweets. Any
A lot of greens proteins) complex carbs simple carbs
Having a balanced meal in the right
order before your favorite treat is a
great solution to staying fit and not
having a restrictions
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It’s hard to form new habits. Our
Daily Tips brains are wired to resist change
and prefer the familiar. This
Start gradually. Add one new resistance can make breaking out
habit per 2-3 days of old routines and establishing
new ones challenging.
Make your new eating habits
your priority
So here are a few tips for you
Be focused on reaching your
reference daily intake values
Prioritize balanced meal,
snacks and treats only after it
Drink a lot of clean water
Track your progress.
Motivation comes during the
process
The first 2-3 weeks are the
most challenging time. Don’t
give up. Your body needs
some time to adjust
Notes:
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Old Way vs New Way
Focus on making small improvements each day; over time, those small improvements
will equate to massive change. For example, you want to lose weight. Instead of
focusing on losing 50 lbs, concentrate on working out for 30 minutes three times a
week for 30 days. Over time you will begin to see changes in your body. Thirty minutes
a day, three times a week for 52 weeks is 4680 minutes worth of exercise.
THEN NOW
You are eating snacks while
You eat balanced dinner
watching TV only just
and don’t want any snacks
because you bored
After sweet cravings you You know the right food
have a headaches and low order. You can have a treats
energy and stay fit and inspired
You are craving junk food
and gain weigh vs You start cooking together
with your family and
become healthier
You want to get back in You have a new mindset.
shape, tried a lot of diets You are enjoying eating
and as a result have only balanced food and don’t
breakdowns have a restrictions.
You are in a good shape.
You don’t enjoy your body Truly enjoy your body, more
confident and enspired
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Thank-you!
I'm so excited to continue working with you and
help you with your fitness and health journey!
I hope you find this guide helpful and you start incorporating
some tips into your daily life. Share with me your results and
feel free to contact me if you have any questions on Insta!
Contact:
paulina_suvorova
[email protected]
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