Let Food be your medicine and medicine be your food.
- Hippocrates
Sustainable Nutrition
-Nutrition is no a one size fits all situation. Lifestyle, career, health history and so much more go into your choices. But one thing that does fit across the board is a focus on eating whole, sustainable foods as close to natural form as possible. I teach my clients that if it was eaten before your great great grandmother was alive then there is good chances its a good option. But what about modern conveniences? What about all the successful fast acting diets. you see in the magazines and on social media? I have far too much to say about those to fit on this page. Below are some key points that I encourage everyone who wants to improve their health to follow. Have you ever hit the gym 5-6 days a week, pushing yourself in workouts or fitness classes, yet find it hard to lose more than a few pounds? The answer likely lies in your nutrition. What you eat—or how much you eat—could significantly impact your results. With so many diets, meal plans, and recipes online, it can be overwhelming to determine what works and what will yield the quickest results. Th My philosophy is to focus on science, not fleeting trends or fads in the dieting world. Our commitment is to empower you with the knowledge you need to lead a healthy and fulfilling life!
Simple vs Complex Carbs
Simple carbs are quickly absorbed into the body being easy for our body to digest. They are usually processed in some way and lack fiber. These are things like bread, pasta, white rice, packaged cakes, cookies, chips and crackers. Also fruit juices, sodas and other drinks with sugar added.
Complex carbohydrates are digested much slower due to higher fiber content, lack of processing, and little to no added sugars. These include brown rice, lentils, beans, potatoes, sweet potatoes, vegetables and fruit.
Why is every diet restrictive
It seems like every diet that comes across magazines or is touted for fast results requires extreme restriction or eliminating food groups entirely. What every one of those diets have at least one thing in common. Caloric deficit. That being said, you can indeed lose weight while still indulging in some of your favorite things on occasion while still moving forward towards you’re goals and avoid following such extremes diets.
Can I have alcohol and lose weight?
Alcohol is what we could classify as the 4th macronutrient. Once ingested alcohol basically turns to a carb or sugar. That being said, it is packed with calories (with a few exceptions) and should be eliminated from your diet or severely restricted when working towards weight loss. Temporary sacrifices for long term goals!
I emphasizes that the “secret” to success is meal prepping. We understand that life can be hectic, and let’s face it—fast food burgers are often tastier and more convenient than a home-cooked meal. Unfortunately, the reality is that our food system in the U.S. operates under minimal standards set by the FDA, meaning what you eat at restaurants can be loaded with chemicals, additives, unhealthy fats, and excess sugar. Without a solid meal plan for the week, your health goals may end up on next year’s New Year’s resolution list yet again.
It’s time to ditch the junk food and the excuses and learn how to prepare and cook healthier meals. Prioritizing your health now will pay off in the future. Step out of your comfort zone and take the necessary steps to achieve the changes you desire. And I am here to guide you every step of the way.
Here are key things I teach along the journey with my clients:
But what do I eat?
We always encourage our clients to eat a 80% whole foods diet. Shopping the outer “ring” of your grocery stores is where all your fresh food is typically placed. Fresh meat, dairy products, eggs, veggies, fruits and nuts. If you build your meals mostly out of these you will see massive changes not only on the scale but also your sleep and energy will improve.
How do I calculate my calories?
It all is based on your particular goals. Are you looking to gain mass/ muscle or to lose weight? Putting yourself in a caloric surplus can be fairly simple. Eat more protein and carbs. A caloric deficit however is where most people struggle. Start with following the Mifflin-St. Jeor Equation for finding your calorie bracket.
What are macronutrients?
Our food is all built by 3 basic components, proteins, carbohydrates and fats. Protein and fat are considered essential to human survival and carbs are considered non-essential. Carbs are however the quickest form of energy and therefore they are good for our everyday function in moderate amounts.