Nutrition Tips

Accountability & Self Love

  • Begin with practicing self-love! You’ll find it easier to want to care for your body if you respect it. What ever your goal is, first realize that you are your only body in the world. There is no one just like you and who you are is your genetic blueprint. Honor what you’ve got because you may not be able to change body parts to match that of others.

Liquids

  • A good general rule of thumb is to drink water until your urine is a light yellow. If it’s dark, drink up. If it’s clear, slow it down.
  • Reduce sodas and any kind of beverages with added sugar.  Look at the ingredient list for added sugar.  This includes sport drinks like Gatorade and bottled sweet tea.  Stick to water or unsweetened iced tea, coffee or hot tea and coconut water after workouts.  Herbal hot or cold teas can be beneficial in providing antioxidants. Try Unsweetened Sparkling water for a carbonation replacement.
  • Keep alcohol minimal. Think about how alcohol truly makes you feel. Bloated, hungover, sleepy? Why do you want a drink? Are you coping with stress or just at a social event? Either find a different coping mechanism or remember how you may feel in the morning.

Food

  • Along with lean meats, poultry and or fish/shell food, consume unprocessed, nutrient-dense, whole foods (fruits, veggies, nuts and seeds) as often as possible. Fruits are yummy and usually make you feel pretty good after eating them. If so, your body must like them and for good reason, so have them more often.
  • Be aware of sodium & sugar intake. Avoid packaged foods that are 20% or more of grams in sugar to total carbohydrates. Clinical trials recommend staying under 25g of sugar for women and 36g for men.  Keep sodium total around or under 1500mg per day. You’ll need to log your foods using an app like Lose.it to see what your totals look like.
  • Try eating at home often. Explore your kitchen and kitchen skills! Invest in a crockpot or instant pot, they’re great time savers. Pinterest provides tons of recipes.
  • Eat when you’re hungry. Don’t eat when you’re not! Work on determining if your body is wanting food, and not your mind. Practice portion control. If you finish your plate and are truly still hungry then go for a little more but make sure you’re not feeding something else, like an emotion. Each meal should be well balanced with protein, healthy fats, veggies and/or fruits and grains. Contact Me if you need help.

Exercise

  • Find exercise that you enjoy. Don’t exercise because you HAVE to, instead keep in mind of the benefits to exercising, like feeling good during and/or after because of the surge of endorphins that are released. Other benefits is giving love to your heart with cardiovascular training. Your heart is a giant muscle too! Mental clarity is another amazing benefit, especially during cardiovascular training like walking, jogging or cycling.
  • Consider strength training to increase lean muscle mass. There are visual benefits to having a little more muscle as well as strength benefits. Who wouldn’t want to feel and be a little stronger?! More muscle = boosted metabolism.
  • Take REST days when needed.  Realize if you’re becoming obsessive about exercise. When your strength comes to halt or you begin sustaining injuries or wake up with an elevated resting heart rate, even when nutrition and sleep are on point, then you may be over-trained. Take time off and don’t beat yourself over it. It’s okay to hit the “reset” button from time to time.

Sleep

  • Shoot for 7-8 hrs of quality sleep a night. This is the time when powerful hormones are released and your body goes into recovery mode.
  • Try not to have a heavy meal so close to bedtime, give your body about 2 hrs to do it’s digestive thing.
  • Try these tips to prep for bed:
    • Set an alarm 30 min before you want to go to bed and get off your phone/computer/TV
    • Dim the lights around the house
    • Brew a “sleepytime” herbal tea
    • Take a hot bath for 15-20 min
    • Read a book

Tips on making this successful:

  • Explore recipes and plan in advance by buying all the foods that your body is craving.  Maybe it’s easier to create a weekly menu, this is meal planning.
  • Eat plently! If you want to track food by logging, try LoseIt.com, it’s free and super easy to use. Feel free to reach out and I’ll help calculate your daily caloric intake if you want to get all “science-y”.
  • Whatever your goal; write on post-its of self-love comments, read books on coping mechanisms, think “diet freedom”, make your goal visible everywhere to you! Post-its around the house, cell phone wallpaper and computer background pic.
  • Feel your progress. Journaling is a great way express how your mind is feeling. Notice if you’re letting go of self-shaming practices.
  • Buy new clothes! Go shopping for clothes that fit you well NOW. Don’t hold on to old clothes that you hope to fit into one day. Wear what you feel comfortable in and what expresses you!
  • Clean up your social media! Unfollow people that do not give you positive reinforcements.

Food Categories

Common Grains – Some of the following are gluten free while some are not. How much of the following to eat is based on personal fitness goals.
Amaranth
Wheat
Rye
Barley
Bran
Bulgar (cracked wheat)
Buckwheat
Couscous
Kamut
Orzo
Semolina
Sorghum
Spelt
Teff
Corn
Popcorn
Cornflour
Cornmeal
Rice
Oats

Legumes
Beans
Lentils
Peas
Peanuts
Soy

Other vegetable starches
Potatoes (white, sweet, red, purple, yam)
Winter Squash
Butternut Squash
Plantain
Taro
Zucchini
Pumpkin
Yam

Non-starch vegetables – eat plentiful!
Artichoke
Asparagus
Avocado
Bamboo shoots
Bok Choy
Broccoli
Brussels sprouts
Cauliflower
Celery
Chicory
Chinese cabbage
Cucumber
Daikon
Eggplant
Fennel
Green onions
Greens (collard, beet greens, dandelion, mustard, kale, turnip)
Hearts of palm
Herbs like thyme, parsley, basil, cilantro, and rosemary
Spices like cumin, cayenne, garam masala, pepper and paprika
Jicama
Leeks
Lettuce
Mushrooms
Okra
Onions
Parsley
Peppers (red, green, yellow, jalapeno, orange)
Radishes
Rhubarb
Scallions
Spinach
Swiss chard
Turnips
Water chestnuts
Watercress
Zucchini

Fruit – some are higher in sugar than others but more importantly watch your per serving consumption. I’d love to eat a whole watermelon by myself but that would just wreak havoc! The following are a few fruits that are lower in sugar:
Avocado
Cranberries
Raspberries
Blackberries
Grapefruit
Papaya
Strawberries
Guava (only the actual fruit, not the guava sweetener)
Rhubarb
Kiwi

Protein – try to shop for free-range, vegetable fed poultry, grass-fed meat, wild caught fish and organic plant based protein.
Chicken
Turkey
Lean red meats
Salmon
Tilapia
Tuna
Shrimp
Cod
Scallops
Pork Chops
Whole Eggs
Egg Whites
Soy “Vegan” substitutes
Quinoa 1/2c cook ~9g
Spriulina 2tbsp ~8g
Nutritional Yeast 3tbsp ~ 12g
Seeds (sunflower, chia, hemp flax, pumpkin) 1/4c ~7-9g
Nuts (almonds, walnuts, cashews, pistachios, brazil nuts) 1/c ~7-9g
Mushrooms

Ideal Fats
Hard Boiled Eggs
Coconut Oil
Avocado Oil
Olive Oil
Ghee
Avocado
Almonds
Animal Fats (beef, duck, pork)
Other fats if not dairy intolerant
Full fat butter
Full fat Greet yogurt
Cheeses
Cottage Cheese
Kiefer
Dairy Free Alternatives like Coconut or Almond based yogurts, cheeses & milk

Meal Planning with macro-nutrient goals

  • Calculate your macros (Proteins, Fats & Carbs) and overall calories.
  • Create a free account on LoseIt.com
  • Create your menu for the week. Your 3 main meals should include protein, fats and carbs.
  • Log all your food into your tracking app and compare your macros to your goals in grams.  If your numbers are off then adjust foods accordingly, like adding more avocado if you’re low on fats. Meeting your macro goals will yield sufficient overall calories for the day so don’t worry much about that number.  Remember to look at sugar and sodium intake. No more than 25 grams of sugar for women and 36 grams for men. Stay ~1500mg of sodium.
  • Be consistent with your foods. Try to eat, if not the same, then foods similar to your plan. It makes everything much easier, like grocery shopping, meal prepping, less food logging and allowing your body to adjust to this plan.
  • If you are following your plan 100% and not seeing results after about 2 weeks then re-evaluate your food choices.  Stick to a plan no less than 2 weeks to see how your body is responding. If you are still not seeing results after changing your food choices then re-evaluate your macros.
Statements made here are not for medical advice, diagnosis, or treatment. All the information contained in this blog is for educational and informational use only. The information contained here is not intended to replace medical advice or be a substitute for a physician. Specific medical advice should be obtained from a licensed health care professional. Please consult your physician before you begin using any new dietary supplement, nutrition, or exercise program. As a user of this blog, you agree that neither the author nor the website assumes any liability for the use or misuse of the information contained in this blog. I hope my information is helpful to you, but make your own health care decisions based upon your research and in partnership with a qualified health care professional.

One thought on “Nutrition Tips

Comments are closed.