NUTRITION TIPS

Tip #4 | New Year, New You!

It’s a New Year!  We have goals and want to accomplish them ASAP.  We hit the ground running.  We join a new gym looking to shed away the holiday weight gain and get a strict “diet” for the New Year. It starts with you and your Mindset! Develop one new nutritional habit:

  • Make a conscious effort to develop, correct, develop a new behavior to improve your health and well being
  • Shoot for at least one high quality nutrient meal with whole minimally processed food
    • Include a lean protein, vegetables, fruits, and whole grains
  • Develop your own “super shake”
    • Include a minimally processed protein powder, fruits, vegetables and good fats to create a quick and easy smoothie

 

Previous Tips:

Tip #1 | Have A Plan – Don’t Just Wing It!

Holiday festivities, family visits, work functions and epic meals…end-of-the-year festivities can make it feel impossible to avoid skipping workouts, gaining weight, and sticking to a plan.

  • Try and stick to a routine
    • Make time for “YOU!”, this includes making the right meal choices & your workouts
  • Shoot for at least 1 high quality nutrient meal with whole minimally processed food
    • Include a lean protein, vegetables, fruits, and whole grains
  • Balance meal times so that you don’t fall victim to the hunger games
    • Try not to go more than 4 hours in between meals so that you make better decisions

Tip #2 | When on the Go or at Holiday Festivities — Listen to Your Gut

The simplest tool for holiday eating starts with your mindset.  The self-control to take the time to enjoy your food will go a long way

  • Psychological
    • When you chew your food slower you sense into it, savor it and feel content with much less
  • Physiological
    • It takes 15-20 min for your digestive system to let your brain know you’re satisfied. Slowing down your meal allows to help prevent overeating

Tip #3 | The Best Calorie Control Guide Is Literally In Your Hands

Calorie counting is often impractical, inaccurate, and ANNOYING.  Use the hand portion control guide:

Click here to view the infographic

  • Your hand is proportionate to your body
    • Therefore, your recommendations are literally based on YOU making it the perfect tool for measuring food & nutrients
  • General recommendations
    • Active men do best with 6-8 servings of each food group per day (2,300-3000 calories)
    • Active women do best with 4-6 servings of each food group per day (1,500-2,100 calories)