NUTRITION

It’s not the latest diet you need…It’s finding the right balance for your body.

 

Stop counting calories!

Focus on the quality of food on your plate. Calories don’t matter if the food quality sucks.

 

Nutrition doesn’t have to be complicated.

Fill your plate with a variety of vegetables and a palm sized portion of lean protein (active men can have 2).

 

Have a sweet tooth? Munch on some fresh or dried fruit after your meal. Still craving sweets? Then go ahead and eat it.

 

Muscles are built after your workout. Focus on your nutrition, it’s about 75% of the muscle building/fat loss equation.

 

A post workout meal needs to have a balance of carbs and protein. Carbs to refuel and protein to rebuild the muscles.

 

Have cravings? Can’t get your diet under control?

Eat whole fruits, veggies, whole grains and meats for one week. No sugar, dairy or processed you know what. Then see how you feel.

 

How to Build Your Own Meal Anytime…

Twice a week cut and prepare your favorite vegetables and proteins.

When it’s time to eat pull out your favorites and build your plate!

Finish by adding your favorite seasonings.

Stop making it complicated!!

 

BALANCED breakfast…

-Scrambled eggs with your favorite veggies

-Toasted sprouted grain bread with grass fed butter

-Piece of fruit

A balance of protein and carbs to rebuild and refuel tired muscles.

 

Don’t like to drink plain water?

…Add lemons, limes, and oranges to your water

…Drink seltzer if you like the bubbly stuff

…Green tea is another way to get your liquids (and antioxidants)

 

A solution for not having enough time to eat right…

Prep your veggies every 3-4 days. That means cutting and cooking so they are ready to grab and eat when you are hungry.

 

What is a balanced snack?

Protein + veggies or fruit + a small amount of carbs.

For example, hummus + bell peppers, cucumbers and carrots + a small handful of pretzel chips.

What do you love to snack on?

 

Did you know your body is made of 50-65% water and it’s important for almost every bodily function?

Time to work up to drinking 1/2 your bodyweight in ounces of water daily. If you weigh 150 lbs, drink 75 oz of water each day.

 

Keep cut up fresh veggies in your fridge for a quick guilt free snack. Add a little hummus for a protein boost to keep you satisfied.

 

Veggie Prep Tip:

Par boil green beans, broccoli and cauliflower in very salty water for 2-4 minutes then shock them in an ice bath to stop the cooking before they get mushy. Tasty and ready to munch!

 

If you have a food in your house you will eventually eat it!

 

“There is no such thing as a good or bad food; there are only good and bad times to eat certain foods.”

 

Eat less CRAP:

• Carbonated Drinks
• Refined Sugar
• Artificial Sweeteners and Colors
• Processed Foods

Eat more FOOD:

• Fruits and Veggies
• Organic Proteins
• Omega 3 Fatty Acids
• Drink Water

 

Don’t diet, eat according to your goals.