15 Mar

My Top 5 Nutrition Tips

My Top 5 Nutrition Tips

Pairing protein with fiber, incorporating fresh produce and staying hydrating are the unwavering essentials of nutrition. If you want to see changes in your body start here. If you want to loose weight and or gain muscle this is where we begin. Personal Trining and your physical fitness are equally important, but nutrition is where the body changes the fastest. Make this easy on yourself by planing and prepping these meals for your week. In our household we make Sunday mornings the family prep time. This has allowed for less mental stress during the week and given us back precious family time after work and school.

For A Summary & Details of My Top Nutrition Tips- Scroll to the bottom!

My Top Nutrition Tips, Protein, Meal Prep

My Top 5 Nutrition TIps

1. Prioritize Protein: Consume 1 gram/protein per goal body weight.

              A) Filling up on protein v carbohydrates aligns with weight loss and sculpting goals.

               B) Protein is essential for:

                     -Sustaining Energy Levels

                     -Building Muscle Tone

                     -Decreasing Body Fat

                     -Muscle Repair & Recovery

  1. Consume Fiber: Strive for 25-30 Grams of fiber/day.
 
                A) Fiber and protein go hand in hand for nutrition. Fiber helps process the protein and lets the body absorb the nutrients within.     
                B) Fiber is Essential for:

                     -Aiding in Digestion

                     -Gut Health

                     -Protein Absorption

                     -Vitamin & Mineral Absorption

                     -Lower cholesterol levels

                     -Regular Bowel Movements

                     -Stabilize blood sugar levels

                     -Promote Satiety: Reducing the risk of overeating and obesity

 

 

3 . Meal Plan & Prep: Saves You Time, Money & Calories. Creates Healthy Habits & Routines.

                A) Portion controlled meals can help prevent excessive calorie intake and support weight management goals.

                B) Reduces Impluse Eating: Having nutritious meals readily available can help you stick to your health goals and resist temptation.

Saves Time and Effort: Spending time on meal planning and preparation upfront can save you a significant amount of time and effort throughout the week.

4. Incorporate Fresh: Shoot for five servings per day in an array of colors.

Ultimately, the goal is to fill half your plate with fruits and vegetables at each meal and include them in snacks throughout the day to meet your body’s nutritional needs and support overall health and well-being.

                     -Improves Gut Health: Promotes healthy balance of gut microbiota

                     *A diverse and thriving gut microbiome is essential for digestive health, immune function, and overall well-being.

                     -Weight Management:

                     Fruits and vegetables are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories overall.

                     -Nutrient dense:

                     Packed with essential vitamins, minerals and antioxidants.

                     Contains Phytonutrients are vital for health and well being.

                     Support various bodily functions and health/weight goals.

                     -Hydration: Most fruits and vegetables have high water content, which contributes to hydration and helps maintain optimal fluid balance in the                           body.

                     -Disease Prevention:

                     Reduced Risk of chronic diseases: heart disease, diabetes, cancer, and obesity.

                     Anti-Inflammatory & Disease Fighting Properties.

                     Protects against cellular damage* & oxidative stress*

                           *Cell damage (also known as cell injury) is a variety of changes of stress that a cell suffers due to external as well as internal environmental                                 changes. Amongst other causes, this can be due to physical, chemical, infectious, biological, nutritional or immunological factors.

                            *Oxidative stress is a phenomenon caused by an imbalance between production and accumulation of oxygen reactive species (ROS) in cells                               and tissues and the ability of a biological system to detoxify these reactive products.

5.   Hydrate, Hydrate, Hydrate: How much? Roughly half of your weight by pounds in ounces.

                A) Ex: If you weight 200 Pounds, then you should drink 100 ounces of water.

                B) Water is essential for :

                     -Regulating body temp

                     -Delivers nutrients to cells

                     -Lubricating joints

                     -Flushes toxins

                     -Skin health

                     -Cognitive function

                     -Energy levels/fatigue

                C)  Drinking an adequate amount of water each day is crucial for maintaining overall health, supporting bodily functions, and promoting optimal well-   being.

My Top 5 Nutrition Tips:

1. Prioritize Protein: Consume 1 gram/protein per goal body weight.

2. Consume Fiber: Strive for 25-30 Grams of fiber/day.

3. Meal Plan & Prep: Saves You Time, Money & Calories. Creates Healthy Habits & Routines.

4. Incorporate Fresh: Shoot for five servings per day in an array of colors.

5. Hydrate, Hydrate, Hydrate: How much? Roughly half of your weight by pounds in ounces.

You Can Do It! If you need guidance we are here to help. Book a Consultation to get started!