🤔 You are what you eat…IT’S TRUE
⁃ You can be processed substances or real food with real nutrients
EAT MORE PLANTS 🥦🍎🥬🍓🥕🥔🍑🥑
⁃ Half of your meals should be fruits and veggies
- These are full of essential nutrients (vitamins and minerals) we need to function efficiently
- Fiber: Helps by keeping digestion moving regularly
- Add volume to meals without a ton of calories
- EXAMPLES: Carrot Sticks, Celery Sticks, Broccoli, Asparagus, Mushrooms, Zucchini, Baby Tomatoes, Lettuce/Spinach, Zucchini
PROTEIN 🥩🍗🍤🥜🌰🍳
- Essential for thousands of functions in the body
- Keeps us in an anabolic state (muscle building/maintaining)
- Not easily stored as fat: so, great for weight loss
Recommendation:
Men: 30-40 Grams every 2-3 hours.
Women: 20-30 Grams every 2-3 hours.
- Daily total: 1 gram per pound of GOAL body weight. (Yes, you can consume more than this)
- EXAMPLES: Eggs/Egg Whites, Chicken, Turkey, Beef, Greek Yogurt, Cottage Cheese, Lean Meats, Nuts/Seeds, Edemame, Tofu.
⭐️ Level-1 shakes or bars as needed
⭐️Phormula-1 & ignition post workout
CARBS (WHOLE GRAINS & STARCHES) 🥖🧇🥨🍠🥔🍞
- Main fuel source of the brain
- If we do not have enough, our body will find ways to make glucose (carbs),
🤔 Simply meaning this can convert to breaking down muscle tissue or fat as fuel. - Stick with less processed and avoid refined grains
- Watch for added sugars (honey, syrups, sucrose, etc)
- Fruits, veggies, and starchy veggies are my go-tos: Potatoes, Sweet Potatoes, Rice, Rice Cakes, Rice Cereal, Peas, Beans, English Muffins, Whole Grain Breads, Protein Waffles or Pancakes
FATS 🥑🥜🧈🥓🧀
⁃Essential- Needed for the body but we can’t produce on our own. We have to consume it through whole foods or supplements
- We need these for hormones, joint lubrication, etc
⁃ Energy source not made by the body
Minimum per day:
Men: 50 Grams
Women: 40 Grams
- My Go-To favorites: Avocado, Real Butter, Nuts/Seeds, Peanut Butter, Whole Eggs, Cheese, Olive Oil
DESSERTS/TREATS 🍪🍦🍫🍩🍻🍹🍸🍷
- Sometimes foods! Not for everyday
- Log them ahead of time
- Watch portions
- These can be worked into a healthy lifestyle…plan ahead
WATER 💦🚰
- Vital to life
- Drink more of it
- Recommendation: 100-120 oz daily
- Carry a water bottle with you everywhere
For detailed nutritional guidance that is specific to you, complete a consult request and I’ll get in touch!
