NWPT Results Manual - Section 5

The bad news is that it’s a lot easier to put the calories in than it is to take the calories out. Think of it this way. How long does it take to burn 1000 calories? About 90 minutes of exercise or 10 miles of running! How long does it take to consume 1000 calories? In about 5-10 minutes! So, nutrition is at least half the battle in terms of overall health, losing body fat and/or maintaining your ideal physique.

There is no trick to eating well. It is finding the motivation and inspiration to make and adhere to very small changes in our nutrition plan that will facilitate success. Finding the motivation to stick to a healthy nutrition plan day-in-day-out is all it takes. Here’s the good news – you don’t have to starve yourself and you don’t have to limit your diet to carrots and broccoli.

With nutrition, the very small changes to your eating habits will often bring about big differences. The new habits just need to be consistent on a long-term basis. Perhaps start with one area at a time. Once you have that habit mastered, tackle the next nutrition goal. One step at a time and soon your nutrition plan will provide you with all the nutrients necessary to achieve optimum health.

In this section, we’re going to provide you with some easy nutrition tips and guide you through designing your own nutrition program. Our philosophy with nutrition is very similar to our take on exercise. If we design your nutrition program for you and tell you that you’ve got to eat broccoli every day, but you hate broccoli, you are not going to experience any success. You have got to be involved in the process. It is necessary for you to design a program that you realistically believe that you could follow for a life-time. Remember, we do not believe in any quick fixes. We’re talking about a life-long effort.

Important Principle: If your goal is to lose body fat, diets DON’T work!

How many studies need to be completed that prove diets don’t work before our society gets it? The diet industry is still a multi-billion dollar one and continues to thrive despite desperate pleading from leading scientists telling us that diets do not work. We need to wake up and take a dose of reality – if it sounds too good to be true, it probably is!

Studies have also shown that dieting actually makes you less likely to move throughout the day – you sit rather than stand, take an elevator instead of the stairs, fidget less at your desk – so that by the end of the day, even though you have reduced your food intake, you have also reduced your energy output. The bottom line: You lose no body fat.

Dieting also sets restrictions and limitations that are unrealistic and unsustainable in the long run. You most likely will end up bingeing and feeling like a failure.

That brings us to the most serious failure of diets: keeping the weight off. That is clearly the most difficult thing to do. Most people associate diets as a short-term phenomenon. They believe that as soon as they achieve the goal weight loss, they can go back to eating their normal diet. Of course, they inevitably gain all the weight back. When on a diet, a person will feel sensations of depression and deprivation. These are emotions they can not wait to rid of and so their thoughts center around the day when their diet finishes. A University of California study found that 90 percent of dieters who follow a prescribed diet eventually regain the weight they have lost. In the 10 percent who were successful in keeping the weight off, 73 percent of them kept the weight off by just making healthy eating and lifestyle choices. So, when you are deciding on a particular eating plan, ask yourself if you can realistically follow the eating plan for life. If not, stay away from it because as soon as you stop the plan, you will regain the weight. If a plan imposes strict limits or requires only a few types of foods, a red warning light should go off.

The bottom line is not new but is worth repeating: The only way to take weight off and keep it off is to exercise regularly and eat nutritiously. It makes sense to realize that if you want to weigh 10 pounds less, ten years from now, it is what you do over the next ten years, not the next 6 weeks! Short-term restrictive diets set people up for failure. A healthy nutrition plan that you believe you can realistically follow for the rest of your life is the only nutrition plan that will work!

Remove Nutrition Confusion:

How does one decide which approach to healthy nutrition they should adopt? Some swear by a vegan or vegetarian approach to promote overall health. Others are convinced that a carnivore approach is necessary to preserve and grow muscle. Some follow an Intermittent Fasting approach while others eat every 3-4 hours throughout the entire day. Some are low fat, high fat, low carb, high carb or high protein. Some promote eating food as soon as you wake up, while others are convinced you should skip the first meal of the day. Unfortunately, scientific studies provide no conclusive evidence to suggest one specific approach is the best for everyone. Nutrition confusion is a reality for most Americans!

Our bodies are all different so there is not one nutrition plan that will work for every person. When it comes to meat, dairy, starchy carbs and meal timing, opinions differ. So how do we proceed? We must focus on the 95% of what we agree on and make personal choices about the other items.

Focus on these foundational nutrition principles and the other details will not be as critical to your overall health:

Nutrition Habit #1

Consume a balanced diet that is rich in Fiber 

In the realm of nutrition, there’s one powerhouse that we should all be paying attention to and that’s the power of fiber. It’s one of the reasons that almost every nutrition plan involves increasing your plant intake. Fiber plays a crucial role in our overall health and well-being, from aiding digestion to reducing the risk of chronic diseases.

Fiber is a type of carbohydrate found in plant-based foods that the body can’t digest or absorb. Instead, it passes relatively intact through the digestive system, providing a range of health benefits along the way.

One of the primary roles of fiber is to promote digestive health. It adds bulk to stool, making it easier to pass, thus preventing constipation and promoting regularity. Additionally, fiber acts as a prebiotic, feeding the beneficial bacteria in our gut microbiome. A healthy gut microbiome has been linked to improved immune function, reduced risk of certain diseases and even improved mental health.

But the benefits of fiber extend far beyond the digestive system. Studies have shown that a high-fiber diet can help lower cholesterol levels, reducing the risk of heart disease. Fiber also plays a crucial role in managing blood sugar levels, making it particularly beneficial for individuals with diabetes. Furthermore, fiber-rich foods tend to be more filling, which can aid in weight management by promoting satiety and reducing overall caloric intake.

So, how much fiber do we need? The recommended daily intake varies depending on factors such as age, sex, and activity level, but as a general guideline, adults should aim for around 28-40 grams per day. Some scientists have even suggested 50 grams of fiber per day would be ideal. However, most people fall short of this target, with the average American consuming 15 grams of fiber per day.

To ensure you’re getting enough fiber in your diet, focus on incorporating a variety of fiber-rich foods into your meals and snacks. Whole grains such as oats, barley, and quinoa are excellent sources of fiber, as are fruits and vegetables, particularly those with edible skins or seeds. Legumes such as beans, lentils, and chickpeas are also high in fiber and make a great addition to soups, salads, and stir-fries.

Here are some simple tips to help you increase your fiber intake:

• Start your day with a fiber-rich breakfast, such as oatmeal topped with fruit and nuts.
• Snack on raw vegetables with hummus or whole fruit throughout the day. The average fruit or vegetable contains between 3-5 grams of fiber so we encourage our clients to consume at least 5 different servings of fruits or vegetables every day, you’ll be well on your way to achieving the RDA.
• Replace refined grains with whole grains whenever possible.
• Experiment with plant-based meals that feature beans, lentils, or tofu as the main protein source. 
• Add a cup of legumes into your daily nutrition as they are the king of fiber and provide the following:
  • Lentils (1 cup, cooked): 15 grams
  • Black beans (1 cup, cooked): 15 grams
  • Chickpeas (1 cup, cooked): 12 grams
  • Kidney beans (1 cup, cooked): 12 grams
  • Split peas (1 cup, cooked): 16 grams
• Add a handful of seeds to your daily nutrition as they provide a significant amount of fiber also:
  • Chia seeds (1 ounce): 11 grams
  • Flaxseeds (1 ounce): 8 grams
• Make gradual changes to your diet to allow your body time to adjust to higher fiber intake, and be sure to drink plenty of water to help prevent digestive discomfort.

Regardless of whether you are following a vegetarian, paleo, keto, intermittent fasting, low carb, high carb, low protein, high protein, low fat, high fat nutrition plan, eat a balanced diet that is high in fiber content. Each macro-nutrient (protein, carbs and fats) all play a critical role in the overall functioning of our body. Any diet that severely restricts any of these nutrients has consequences and is often not sustainable for the long-term.

Each of us is different and some of us will respond better with more or less protein, more or less carbs, and more or less fats. The most common recommendations are 45-65% carbohydrate intake, 10-35% protein and 20-35% fat intake for overall health although more recent literature has suggested towards the higher range of protein and the lower range of carbs. An easy allotment to manage would be 50% carbs, 25% protein, 25% fat. If you were to imagine a plate, fill half your plate with vegetables. Then fill a 1/4 of your plate with protein. Then the other 1/4 of your plate, fill with a starchy carb. You usually don’t need to go looking for fat intake – it’s easily found within most foods, meats, sauces, oils etc. It’s important to note that the Mediterranean Diet, a diet high in produce, fish, nuts, healthy fats, and low in red meat, sugar and saturated fats tends to get the highest marks in terms of ease to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease. It’s important to get in tune with your body to determine which nutrition approach seems to provide the best results while also making you feel great. If a certain diet produces results but you feel terrible, that’s not the way to go. One suggestion – the more you can lean towards a plant-based diet, the better for your overall health. Every ‘diet’ that exists recommends more vegetables so if you can start there regardless of whether you eat meat or not, eat starchy carbs or not…you will be on the right track. Each diet also recommends staying away from ultra processed foods and refined carbs – so as much as possible get your macro-nutrients from their most natural source.

Here’s a reminder of each key macronutrient, it’s critical role in our body and the best sources.

Carbohydrates (CHO):

Carbohydrates in your diet will be sent to your liver and either used for energy for movement, cell and organ function or stored as fat (70% conversion ratio). The brain’s preferred fuel source is carbohydrates which is why low-carb diets are challenging to sustain. You wind up being tired, irritable and have a hard time focusing.

Your best source of carbohydrates are vegetables and fruit, being sure to include a rainbow of colors to ingest a variety of vitamins and minerals. In addition, whole grains and legumes are a great source of carbohydrates.

Protein:

Protein gets broken down into small amino acids which go to the liver to be used for growth, repair, and maintenance of muscles and tissues. If not used, protein will be converted to glucose and then fat (70% conversion ratio). As we age, protein intake is essential to preserve muscle tissue and to assure optimal functioning of organs and our hormonal system. Insufficient protein consumption can lead to muscle wasting, impaired immune function, and can compromise your overall health.

Try to eat some protein at each meal/snack. The recommended daily protein intake can vary based on factors such as age, gender, weight, physical activity level, and overall health.

The Recommended Dietary Allowance (RDA) for protein for adults aged 19 and older is 0.8 grams of protein per kilogram of body weight per day.

For example, if you weigh 70 kilograms (154 pounds), the recommended protein intake would be approximately 56 grams per day.

Many physiologists now believe this recommendation is too low for most people and are recommending we consume 1 gram of protein per pound of ideal body weight. For example, if your goal weight is 140 pounds, you would try to consume 140 grams of protein per day. This recommendation can be challenging for many to achieve, especially if you do not eat meat, fish and dairy. At the very least, it would be a good idea to try to consume at least 100 grams of protein per day to help gain/preserve muscle.

Most people recognize meat, eggs, and dairy as good sources of protein. But what do you do if you are a vegan or vegetarian? Fortunately, there is a growing awareness of the benefits of incorporating plant-based and non-meat protein sources into our diets.

Plant-Based Protein Sources:

• Lentils – 18 grams per cup (cooked)
• Chickpeas – 15 grams per cup (cooked)
• Black Beans – 5 grams per cup (cooked)
• Quinoa – 8 grams per cup (cooked)
• Almonds – 7 grams per ¼ cup
• Chia Seeds – 8 grams per ¼ cup
• Pumpkin Seeds – 8 grams per ¼ cup
• Tofu – 15 grams per cup (firm, raw)
• Tempeh – 31 grams per cup (cooked)
• Edamame – 17 grams per cup (cooked)
• Brown Rice – 5 grams per cup (cooked)
• Oats – 6 grams per cup (cooked)
• Barley – 4 grams per cup (cooked)
• Spinach – 6 grams per cup (cooked)
• Kale – 3 grams per cup (cooked)

Dairy and Fish Protein Sources:

• Salmon – 25 grams per 3.5 ounces (cooked)
• Tuna – 25 grams per 3.5 ounces (cooked)
• Shrimp – 24 grams per 3.5 ounces
• Eggs – 6 grams per large egg
• Milk – 8 grams per cup
• Yogurt (Greek, plain) – 15 grams per 6 ounces
• Cottage cheese – 14 grams per ½ cup
• Cheese (Cheddar) – 7 grams per ounce

Best sources of Meat Protein:

• Chicken Breast  – 31 grams per 3.5 ounces
• Turkey – 29 grams per 3.5 ounces
• Beef (Lean Cuts) – 27 grams per 3.5 ounces
• Pork (Lean Cuts) – 27 grams per 3.5 ounces
• Bison – 22 grams per 3.5 ounces
• Venison (Deer): 29 grams per 3.5 ounces
• Elk – 23 grams per 3.5 ounces

For those who enjoy the taste of meat but are eliminating or reducing it from their diet, meal planning can involve incorporating meat alternatives, such as veggie burgers, plant-based sausages, and meat substitutes made from tofu or tempeh.

Fat:

Fats get broken down into smaller fatty acids and are used for cell functioning, insulation (protection and warmth), production of hormones, and energy. If not used, fat becomes an amazing source of stored energy The average person carrying 30 pounds of body-fat is carrying 105,000 calories of stored energy – that’s enough energy to complete 40 marathons back to back!

It’s important to consume a variety of monounsaturated, polyunsaturated and even some saturated fats. Although most people don’t need to go searching to add extra fat in their diet and consume more than enough – the average American’s diet is 43% fat content – with many fats hidden in the foods we eat. The best sources of healthy fats includes avocados, olive oil, nuts, seeds, and fatty fish. It’s important to mention that many people consume very high amounts of nuts because they’ve heard or read it’s healthy. A healthy amount of nuts is a HANDFUL. More than this and you are consuming a huge number of calories. They call it “Trail-Mix” for a reason! You should be on a HIKING TRAIL expending a huge number of calories to need the energy from the trail-mix. It’s not called “Office-Desk Mix” or “Sitting watching football Mix”! Remember that fats have more than double the caloric content compared to protein and carbohydrates so it’s very easy to over consume fat calories. Be cautious of portion sizes when consuming fats.

Foods to Minimize

Although we should avoid classifying food as good or bad and most food items, even choices that are not considered the healthiest, can be consumed in moderation. With that said, minimizing intake of the following items would provide the greatest health benefits.

• Reduce sugar intake – Sugar may be the new smoking! In a large review of 73 meta-analyses — which included 8,601 studies — high consumption of added sugar was associated with significantly higher risks of 45 negative health outcomes, including diabetes, gout, obesity, high blood pressure, heart attack, stroke, cancer, asthma, tooth decay, depression and early death. Sugar addiction is a serious issue and affects the brain in a similar fashion as drug addictions. The more you consume it, the more you want it. The average American consumes 57 pounds of added sugar per year wreaking havoc on our health. It’s important to note that the sugar that occurs naturally in fruit and vegetables is very different than added sugar. Fruits and vegetables contain fiber, water, vitamins, minerals and nutrients and your body processes and responds very differently to consuming the sugar in a piece of fruit versus added sugar in processed foods. No one gets fat and unhealthy by eating apples! It’s time to get serious about curbing your sweet tooth and sugar cravings. It will require some discipline, but the health benefits will be well worth it! Ideally, we would consume no more than 25-36 grams of added sugars in our daily nutrition. Reducing intake of candy, cookies, pastry, soft drinks and any items with sugar, sucrose, high fructose corn syrup as a top ingredient would positively impact our overall health. It’s important to also limit your intake of some no-fat and low-fat products that may appear to be a healthier option but in fact, often contain very high amounts of sugar.
• Reduce processed food intake – Try to consume whole foods as much as possible. Avoid consuming foods with a large ingredient list of items you can’t pronounce or have never heard of. Go natural, eat clean, and your body will thank you for it!
• Reduce Fried foods – Minimize fried foods that are saturated in fat, oil and calories. Opt for an air-fryer instead!
• Reduce Creams – Minimize creams and sauces that are high in caloric and fat content.
• Reduce High Calorie Drinks – Reduce soft drinks, energy drinks, sugary coffee drinks, shakes and other drinks that are high in calories. Even juices and smoothies, which can offer healthy ingredients, can be high in calories so be aware so you can make educated decisions of how you consume your calories. It’s typically better to eat your calories than to drink them since food with substance will keep your full longer compared to fluids. Often we’ll ask clients to make this one simple change of replacing caloric drinks with water or zero-calorie drinks and even if they change nothing else, that alone will bring forth incredible health benefits. See more details in Habit # 3.
• Reduce alcohol intake – Alcohol provides additional calories, lowers inhibitions causing many to make poor health choices, can affect your sleep, is a toxin to our system, and can interrupt your progress. If you don’t drink, don’t start. If you do drink alcohol, limit your intake to 1-2 glasses one or two days per week.

Yes, you can eat cake!

A balanced diet will help you maintain a healthy body composition and provide you with the nutrients for optimal health and functioning. All foods can be eaten in a healthy diet – you just need to have some boundaries and parameters. A successful nutrition plan will focus on what you need to be consuming every day rather than what you should not be eating. For example, set a goal of eating 5 veggies for the day instead of deciding to not eat any chocolate. If you love pizza, then one day a week allow yourself to indulge in pizza. This will eliminate the feeling of being deprived of your favorite foods and you will be less likely to experience the inevitable binge that goes hand-in-hand with total elimination of your favorites. This type of plan is feasible for most people. You are not telling yourself you are never going to eat chocolate again, but instead, just limiting how much and when you will indulge.

We prefer to follow the 80:20 rule for nutrition, which states that if you are eating well 80 percent of the time, you can allow yourself to indulge the other 20 percent. Eating well 80 percent of the time will definitely keep you healthy and will be a much more enjoyable process. This type of belief system is long-term focused. It is important that you decide to only do things that you can see yourself doing for the rest of your life. The only way to do this is to achieve your goals while upsetting your life as little as possible. Look at it this way – even our Northwest Personal Training Personal Trainers indulge so don’t try to be ‘perfect’. That will just set you up for disappointment!

Nutrition Habit #2

Drink More Water

Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water. Water helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue, cell, organ and system is comprised of water and functions optimally only in the presence of adequate water levels. So all bodily functions, including fat loss, will not occur at an optimal rate if you are in a dehydrated state. Plus, water helps to suppress our appetite.

Water is our life force, in fact, we could only go a few days without water before our body would start to deteriorate and die. According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily through urine and sweat. Just cover your entire arm with a plastic bag and within a few minutes you’ll get a very visual display of how much water we lose in a day. This of course varies based on your size.

To maintain your body’s fluid balance, you need to replace at least the water lost every day. This amount needs to be increased in hot weather conditions or for those who exercise and may lose up to a liter per hour during a workout. Plus, as we age, there is a general loss of water in all tissues – it’s like the plum to prune effect! Here’s a visual for you. Would you prefer to be a healthy, hydrated plum or a dried up, old prune? That should convince you to commit to drinking your daily water goal.

Unfortunately, most people exist in a dehydrated state. In fact, common complaints like headaches, lack of energy, feeling tired and lethargic, being prone to sickness and injury, kidney stones, constipation and achy joints and muscles have been associated with dehydration. If most people would commit to this one simple action step, they would notice a great improvement in their overall health, body composition and energy levels.

Keep in mind though, we obtain water in our diets from all drinks, either plain water or as part of other beverages and from solid foods, especially fruits and vegetables. So, we encourage clients to get at least half their ideal body weight in ounces of pure water daily and see how their body responds. Any other additional fluids you consume in the form of fruits, vegetables, juice, or herbal teas will be a bonus. So if your goal weight is 200 pounds, you should drink 100 ounces of water per day. If your goal weight is 150 pounds, you should drink at least 75 ounces of water per day.

In the beginning, your body and its tissues are not used to this higher fluid intake and so you will be spending a great deal of time in the restroom. Just consider it’s adding to your step count, which is a good thing! But it won’t last long. Eventually, your need to run to the washroom all day should decrease. Your body will soon adapt to your hydrated state. You thirst mechanism will also become more efficient and you’ll find that the more you drink, the thirstier you become. That’s a great sign!

Most people know they should be drinking more water, but they don’t. We’ve found it’s not in the knowing, but it’s in the doing! You’ll have to take some action steps to help you adhere to this goal. For example, purchase a water cooler for home and work so you always have cold, refreshing water available. Be sure to drink some water every time you pass the cooler. You can also purchase a large water bottle from many grocery and department stores so you can fill up your bottle in the morning and make it a goal to finish it once, twice or three times depending on how large it is. This works great for us. Have your bottle with you wherever you go. If you don’t like the big water jug idea, drink a 16-ounce glass of water first thing in the morning and then 20 minutes before each meal and snack. You’ll easily hit your goal.

Water is critically important to your overall health. We hope this clarifies and provides better insight to the importance of water in your diet.

Note for endurance athletes: Many athletes use what’s called a ‘Camel-Back’, a water sack that hooks on like a back pack with a water-hose that allows you to drink easily and continuously throughout long workouts. This is a great way to replenish all those extra fluids during tough workouts. During workouts, you should strive to drink 8 ounces of water every 15 minutes. Note: During long bouts of intense exercise (2 hours or more), you can drink TOO much water if you’re also not replenishing your electrolytes! It’s best to use a sports drink instead of just plain water, as this will help replace sodium and electrolytes lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening!

Nutrition Habit #3

Don’t drink your calories!

One of the simplest action steps you could take to dramatically improve your overall health is to replace anything you drink with water or no-calorie options. If people committed to this and changed nothing else, most of their health metrics would improve significantly.

Many people wonder why they can’t seem to lose any weight when they hardly eat, when in fact they are consuming excessive calories from the drinks they indulge in daily. A basic Frappuccino could easily be 400 calories and a chocolate shake could pack a whopping 700 calories. Even a 16-ounce glass of orange juice will give you 250 calories. You’d have to eat 4 oranges to consume the same number of calories as a glass of OJ.

Soda pop, juices, energy drinks, fancy coffees, shakes, and cocktails make it easy to consume a day’s worth of calories just in the fluids consumed. It is recommended to consume no more than 25-36 grams of added sugars per day, whereas many of these drinks can provide significantly more than this amount in just one drink!

Even juices and smoothies, which can offer healthy ingredients, can be high in calories so be aware so you can make educated decisions of how you consume your calories. It’s typically better to eat your calories than to drink them for the following reasons:

• Liquid calories are not as satiating compared to solid foods. A sugary drink fails to trigger the same feelings of fullness and satisfaction. As a result, you may find yourself consuming additional calories shortly after a drink, leading to excessive caloric intake. This can lead to weight gain and obesity and a host of associated health problems including diabetes and cardiovascular disease. Eating versus drinking your calories will keep you full longer.
• Liquid calories can be consumed quickly and easily. Often, we drink mindlessly. Unlike solid food, which requires utensils and chewing, beverages can be consumed quickly and easily, making it easier to overlook the actual quantity being consumed. You could easily drink 300-800 calories in a very short period without even realizing it.
• Liquid calories can lead to spikes in blood sugar levels. The amount of sugar found in many drinks can wreak havoc on blood glucose causing spikes and crashes in energy leading to feelings of fatigue, irritability, and increased cravings for more sugary foods. The long-term consequences of regularly consuming high-sugar beverages can lead to insulin resistance and an increased risk for developing type 2 diabetes.
• Liquid calories often lack nutritional value. Often the drinks we regularly enjoy lack vitamins, minerals, fiber, and key nutrients. They offer excessive calories with little to no nutritional benefit.
• Liquid calories pose a threat to dental health. Sugars in drinks serve as a feast for bacteria in the mouth and can erode teeth enamel. Over time, this can result in cavities, tooth decay, and other oral health issues. The impact on dental health is often underestimated but can have lasting consequences on health.
• Liquid calories in the form of alcohol can be problematic– Alcohol provides additional calories, lowers inhibitions causing many to make poor health choices, can affect your sleep, is a toxin to our system, and can interrupt your progress.

Opting for water, herbal teas, or other zero-calorie alternatives can help maintain a healthy weight, support stable blood sugar levels, preserve dental health, and ensure that nutritional needs are met through whole, nutrient-dense foods. Commit to eating rather than drinking your calories for one month and track how your body feels. You’ll be pleasantly surprised with the results!

Nutrition Habit #4

Balance your meals throughout the day in a way that allows you to feel great and reach your goals

What’s best? Eating more frequently or less frequently?

We’ve been told for decades that eating smaller meals and snacks more regularly throughout the day is the best way to eat for weight loss. In contrast, more people are adopting an intermittent fasting approach to health and weight loss. So, what are we to believe?

The general theme is that there is no perfect way to eat for everyone. It makes sense that every body is different so each person’s physiology may respond differently to various approaches based on gender, hormones, genetics, age and other variables. So just because one approach is working for your best friend, doesn’t mean that same approach is the best method for you. Some of you may prefer and thrive on 5 small meals/snacks per day, some may do better with 3 meals, while others may thrive on just 2 meals/day. Some may need to consume breakfast while others will do better with skipping breakfast. We can’t stress enough that tracking your nutrition, your energy, goals and health metrics with your trainer/nutrition coach on a weekly basic, can help you determine which approach works best for you.

Here’s some questions to ask yourself when deciding which nutrition plan to adopt:

• Is what I’m currently doing working for me? How is my energy? How is my body composition? Am I at my ideal body weight that allows me to function at my best and keep my risk for disease at a minimum?
• Which nutritional approach allows me to look and feel by best AND that I can sustain for the long term?

Here are the Pros and Cons of higher and lower meal frequency:

Eating more Frequently:

Pros:

• May be easier to sustain long-term.
• May be easier to consume all essential macro and micronutrients.
• May prevent you from getting so hungry that you consume poor food choices and/or binge.
• May be psychologically easier.
• May be socially easier.
• Studies show that if you are trying to build muscle, it’s better to eat more frequently throughout the day with 4 meals/snacks as the ideal number.

Cons:

• Since you’re eating more frequently, there’s a greater chance to over consume calories.
• More chances for blood sugar spikes after each meal.

Eating less Frequently:

Pros:

• Since you’re eating less frequently, it may be easier to stay in a calorie deficit to promote fat loss as long as you’re not gorging during your feeding window
• Practicing intermittent fasting may teach you to be ok with the sensations of hunger which ultimately, you will need to manage when trying to lose weight.
• Less chances for blood sugar spikes throughout the day
• Some studies have shown that intermittent fasting can improve blood glucose levels, lower insulin levels, reduce insulin resistance therefore reducing risk for diabetes, reduce risk for cancers, improve heart health and more.
• There are many approaches to Intermittent Fasting so you can choose an approach that works for you. It’s important to understand that we all do intermittent fasting every single day, when we sleep. The premise of intermittent fasting is just to extend that fasting window a bit further to enhance various health metrics. One of the most popular approaches is to fast for 16 hours and consume all your calories within 8 hours or 15/9 where you eat during a 9-hour period and fast the other 15. Other methods include eating for 6 days and fasting for 1 day per week or fasting every other day. Some approaches use spontaneous meal skipping when it’s convenient. A 13-hour fasting window appears to be a time frame that provides health benefits while also being sustainable for the long term. So that means if your last food/drink is at 7pm, you won’t eat or drink again until 8am. This is doable for most people. The reality is that most Americans are eating right up until they go to bed and then eating again as soon as they wake up. So maybe they are getting only 7-8 hours of no food or drink. That’s not enough time for our bodies to rest, recover, repair and go through the process of autophagy (getting rid of all the bad stuff). We are not big fans of extreme intermittent fasting for most people because it can be very challenging to adhere to, can affect your circadian rhythm if there is no daily routine to your eating habits, and can cause an unhealthy, negative relationship with food. With that said, extreme IF has shown some positive results on some health metrics including cancer treatment so can be helpful and healthy in some scenarios. For most people, instead of not eating for an entire day or days at a time or severely restricting the eating window, it would be beneficial to get on a routine that works for their lifestyle, energy needs, social schedule and normal behaviors. Based on most people’s typical day, if they wanted to extend the fasting window, the 8 or 9 hour feeding window makes the most sense. It allows them to be social, have meals with friends/family and not be so obsessed. So basically if your first meal of the day is at 11am, your last meal of the day would be at 7pm. That allows you to have lunch meetings and dinner with friends and family. Keep in mind, others may thrive better on a 9 , 10 or 11 hour eating window – depending on metabolism and goals. When deciding whether to have the eating window earlier in the day, mid day or later into the evening, research shows having the eating window earlier so that it allows at least 2-3 hours from the last meal to your bed time would provide the greatest health benefits. Bottom line – when considering what works for you, you have to think about adherence, schedule, behaviors, goals, and quality of life.

Cons:

• Not ideal approach if your goal is to build muscle.
• High chance for blood sugar spike if you are gorging during your feeding window.
• May be socially more challenging to adhere to.
• May be psychologically more challenging to adhere to.
• Those with diabetes and/or anyone taking medications should consult with a doctor to assure there would not be a negative impact as a result of this nutrition approach.
• Those struggling with eating disorders may have a hard time maintaining a healthy relationship with food following this approach.
• Some people who follow Intermittent Fasting gorge during their feeding window which is not healthy. You can’t expect to binge on nutrient-poor junk food during the feast periods and expect to lose weight and obtain optimal health. Food quality is critical and intermittent fasting does not give you the license to eat whatever you want during the eating periods.

Bottom line, if you are happy with your health and body weight, continue with your current nutrition plan. There are many approaches to optimal health and one size does not fit all.

Nutrition Habit #5

Stop Eating Three Hours before Bedtime

If you have planned your meals correctly throughout the day, you shouldn’t need to eat anything right before bed. Often the calories that are consumed after dinner are those that are eaten not because you are hungry and need the energy, but rather because of habitual patterns or boredom. Think of it this way – you are just going to bed. How much energy do you really need?! Our body uses sleep for repair and recovery. If you eat right before bed, instead of allowing your body the time needed to fully rest and do it’s nighttime functions, it is forced to start the digestion process. Eating right before bed is disruptive to sleep and natural bodily functions. If you find yourself needing to eat late at night, choose something that is low in calories just to get you by until morning. You may not always be able to leave 3 hours between your last meal and sleep, but the more often you can reach this threshold the better. Research indicates that if you adhere to this important habit, you will sleep better and obtain a greater amount of deep REM sleep, which is critical to rest, recovery, repair and overall health, including fat loss.

Nutrition Habit #6

Control your Portion Sizes

You’ve got to pay attention to your portion sizes. We are victims of a society that is hooked on supersizing everything…supersize drinks, monster size cookies, muffins and bagels and astronomical sized restaurant entrees. For many of us, it may not be that our food choices are poor, we may just be eating too much of a good thing. Out of control portions will lead to health issues, weight gain and often cause people to feel lethargic.

Remember, if at the end of the day, you have expended fewer calories than the number of calories you have consumed from any source, even if it’s healthy food items, you will store these calories as fat. Here is how it works:

Let’s say you consume an extra 1,000 carbohydrate calories in the form of pasta. It takes about 30 percent of the calories consumed to break down the dietary carbohydrate and store it as body fat. So out of the 1,000 extra carbohydrate calories, 700 will be stored as body fat. Now, let’s say you consume an extra 1,000 fat calories in the form of creams. It takes about 3% of the calories consumed to break down this dietary fat and store it as body fat. So, out of the 1,000 extra fat calories, 970 will be stored as body fat.

It is obviously better to consume a diet rich in foods that take more energy to digest because less of the excess will actually be stored as body fat. But you will store excess calories as body fat and you will gain weight, regardless of whether the source of excess calories are in the form of protein, carbs or fat.

Ideally, our nutrition plan should include foods that are high in nutrients, lower in calories, high in fiber and that are satiating. It’s important to note that proteins and fats are higher in satiety that carbohydrates. Complex, starchy carbohydrates are more satiating than simple carbohydrates. Bottom line – eat foods that are full of nutrients and that keep you full longer.

It is also wise to pay close attention to serving sizes listed on labels. Sometimes what is listed as one serving size is unrealistically small. So, you may trick yourself into believing that you are consuming an item that is low in caloric content, when in fact, you are consuming four times the listed serving size.

Here are some realistic portion sizes:

• A serving of meat, fish or poultry should be about the size of the palm of your hand
• Your fruit and vegetable servings should be about the size of a tennis ball
• A serving size of rice, pasta, cereal or other starch is the size of a tennis ball
• A slice of bread, one small roll, or a half bagel or bun counts as one serving
• A serving of sandwich cheese is one slice
• A serving size of nuts is a small handful or approximately 20 nuts
• A serving size of fats, oils, and seeds are about the size of your thumb

Examining this list of ideal serving sizes, it becomes clear that most people consume much greater portions than they need, which is leading to our diabetes, obesity and heart disease crisis. Teaching your body to be satisfied with these ideal portion sizes is one of the most important nutrition habits you can learn.

Techniques for Reducing Portion Sizes:

• Use a smaller plate. Instead of using a traditional dinner plate, use an appetizer/salad size plate instead. This will force you to start with fewer calories right away. We’ve been taught as kids to eat what’s on our plate. So, a bigger plate automatically means more calories.
• Divide your plate into 4 parts. A quarter of the plate will be reserved for a starch (whole grain rice, pasta, bread/roll), a quarter of the plate will be reserved for protein and the last half of the plate should be reserved for fruits and/or vegetables.
• 20 minutes before you eat your meal, have a cup of soup, a handful of walnuts, a small salad, or 8-16 ounces of water. This will help to suppress your appetite.
• To help control portions, keep a food log and submit it to your trainer/nutrition coach.
• To help avoid mindless, late-night eating, brush your teeth after dinner. Pop a breath mint or breath strip. Go for a walk. Read a book. Take a bath.
• Buy single serving items or place snacks in small plastic baggies to help control portions.
• Avoid buying in bulk. Studies show that when people buy in bulk, they also eat in bulk. Remember – if it’s there, you will eat it!
• Eat slowly. The brain needs 20 minutes to receive the signal that you’re full.
  • After food is placed in front of you, wait 5 minutes before you eat
  • Place small mouthfuls of food on fork/spoon
  • Completely swallow food before you add more food to fork/spoon
  • Put down utensils in between bites
  • Use smaller utensils
  • Consciously take time to taste, chew and savor food
  • Stretch out meals, making them last 30 minutes. Take a five-minute break about 10 minutes into your meal
  • Take sips of water or other non-caloric beverages between bites
  • Introduce a one or two minute delay between courses
• When eating out:
  • Order one meal and ask for two plates so you can split the meal with your friend
  • Ask the chef/waiter to split your meal with half of the meal in a to-go bag to take home
  • Don’t order super-size meals; opt for regular or kiddie portions instead
  • Share desserts
  • Order water immediately
  • Order butter, sauces and salad dressing on the side
  • Ask for your meat/fish to be grilled versus fried
  • Order a salad instead of french fries
  • Order a tomato instead of cream sauce for pasta dishes
  • Take one piece of bread from the basket and then ask for the basket to be taken away
  • Ask for a complimentary vegetable platter instead of bread basket.
  • Order tomato and broth soups instead of cream-based soups
  • Order fresh fruit desserts
  • Hold the sauce on burgers and instead use ketchup, mustard, relish, tomato and lettuce
  • Do not be afraid to ask for any type of substitution

The Hunger Scale – Learn to use this scale to rate your hunger and fullness

0 – Ravenous, Primal Hunger. I’m so hungry I could die!
1 – Extremely Hungry, dizzy, shaky, faint
2 – Very hungry, irritable, finding it hard to concentrate
3 – Stomach growling
4 – Hungry but not ravenous
5 – Totally comfortable
6 – Feeling like I ate too much
7 – Stomach is stretched/uncomfortable
8 – Very Full/Stuffed
9 – Very Full and Bloated/Overstuffed
10 – So Full it Hurts, Feels like I’m going to explode, Feel sick to my stomach

• LEVELS 0-2: Signifies ravenous hunger. This is when you are most likely to overeat.
• LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food.
• LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger.
  • Eating until you reach level 6 and higher may indicate that you’ve lost touch with your physical hunger.

Become aware of your impulses and urges:

• What traps you into overeating? Is it a certain time of day? Is it the people you hang with? Is it paired with some type of activity? Do you get the urge to eat in certain places? Do you turn to food when you’re tired after work?
• Make a list of substitute activities. They must be activities that compete with the action of eating – ie. it’s difficult to eat while doing the activity.
  • Hobby, gardening, play a game with family/friends, learn a new sport, visit your neighbors/friends, write in a journal, give yourself a manicure, read a magazine/book, plan your next vacation, Relaxation/breathing exercises, walk/jog/swim/bike ride/go to gym/exercise video/dance to some upbeat music, shower, bath, get a massage, listen to music, prayer, meditation, housework, pay bills, balance your check book, complete a home improvement project, rearrange your furniture, wash your car, clean out closets/drawers, run errands, floss, take dog for a walk, video games
• Then when your impulse or urge surfaces, immediately start your substitute activity. The urge should pass.

The 5 Best Foods to Eat to Fill you up!

If your physician instructed you to lose weight to improve your health, it would be wise to achieve that goal without feeling like you’re starving all the time. It’s hard to stick to a nutrition plan if you’re miserable! A key step to reducing caloric intake and portion sizes is to assure you are eating foods that fill you up and give you a sense of satiety. An important principle is to consume foods that are high in nutrient value, low in caloric content and effective in their ability to cause you to feel satisfied. Here’s the top foods to include in your nutrition plan:

1. Vegetables – They are full of nutrients, water content and most importantly, fiber, which provides that critical sense of satiety. It’s almost impossible to consume too many vegetables so make them the largest portion of your dietary consumption.
2. Protein – Eating protein-rich foods has been shown to increase our feelings of fullness. Try having some form of protein with each meal or snack whether it is almond butter, eggs, nuts, yogurt, and/or meat.
3. Soup – Having a broth-based soup before dinner has shown to increase fullness and decrease the overall caloric intake of the meal.
4. Nuts – A handful of unsalted nuts can curb cravings. Be careful not to overdue though as nuts contain a lot of calories so keep it to a small portion.
5. Berries – Fruits are also full of nutrients, water content and fiber which will help to keep you full. Try to combine fruits with a protein to slow down absorption and keep you full longer such as fruit and yogurt, banana and almond butter, berries and chia pudding, cottage cheese and fruit etc.

Other helpful tips:

Water – Drink adequate water throughout the day to help combat hunger. Strive to sip half your body weight in ounces of water per day.

Balanced Nutrition – All macronutrients, carbohydrates, protein and fat, are important to overall health. Try to include each macronutrient at all meals. A balanced diet is key to satiety and health.

If you start to focus on controlling your portion sizes, you may initially feel a bit hungry for a few weeks. But that hunger-sensation won’t last long. Your stomach is capable of shrinking and will learn to be satisfied with smaller meals. Plus, when you’re eating the right type of foods, you may find that you can actually eat more food while consuming fewer calories and feel more satiated making your plan much easier to adhere to.

Nutrition Habit #7

Commit to Shopping at least once per week and stocking up on healthy choices.

What happens if you get home and you are starved and there is nothing to eat? You are more likely to choose a less-healthy item or dial up a take-out restaurant and order something high in calories and not as healthy. If you want to commit to a healthy diet, you have got to commit to setting up a framework for success. This includes planning a trip to the grocery shop weekly and then potentially one or two smaller trips during the week to top up on fresh fruits and veggies. You can’t expect to adhere to a healthy diet without making this very important commitment to yourself.

• Shop from a grocery list prepared when you are not hungry or stressed out
• Determine exactly what you need for a particular period of time. This is where meal-planning for the week ahead really helps. For example, keep what you’ll eat for breakfast, lunch and snacks pretty simple and consistent. Then decide what you’ll eat for dinners each night. For example, Monday you’ll make a home-made pizza. Tuesday, you’ll make salmon, vegetables and rice. Wednesday, you’ll do a chicken, vegetable pasta marinara and salad. Thursday, you’ll do a shrimp and vegetable stir-fry. Friday, you’ll eat out. Saturday, you’ll do chicken burgers, vegetables and salad. Sunday, you’ll make chicken, bean and vegetable burritos. Perhaps, you’ll prepare a bunch of chicken on Sunday that you’ll use all week for chicken salads, chicken burritos, chicken/veggies bowls, etc. Then buy what you need to make each meal throughout the week. Don’t overbuy – Be careful of bulk buying.
• Never go grocery shopping when you’re hungry.
• As soon as you get home, plan time to clean, cut and chop fresh produce to ensure it’s ready to be eaten (unless you buy the pre-cut and washed). Cook-a-thons will also make sticking to your nutrition plan a lot easier. Opening the fridge to find a bowl of chili, home-made soup, pasta salad or chopped vegetables will make it more likely that you grab for these healthier items.

Great foods to put in your shopping cart:

Produce: Fruits/Vegetables 

• You’ve got complete freedom in this area. Buy what you love. Here’s some favorites…
• 3-5 bags of salad mix like Romaine, Spinach or Mixed Greens (make it easy to make salads everyday)
• Bag of frozen, cut-up stir-fry veggies
• Bag(s) of frozen edamame for high protein snacks
• Bag of frozen fruit for smoothies
• Carrots, broccoli, snap peas, cauliflower, celery, green beans, asparagus, mushrooms (Feel free to purchase pre-cut and washed veggies if available – make it easy to eat your veggies!)
• Peppers – red, yellow, orange, green
• Tomatoes/Cucumbers/Onions/Avocados
• Blueberries/Blackberries/Apples/Pears/Grapes/Bananas/Oranges/Grapefruit/Tangerines – buy whatever is in season

Meats:

• Chicken Breast or Thighs
• Salmon or other Fatty Fish
• Lean Ground Turkey/Beef
• Lean Cuts of Beef
• Pork chops
• Wild game meat
• Turkey/Beef patties
• Tofu or Tempeh (for plant-based protein)

Dairy:

• Greek Yogurt (Low/Zero sugar, High protein)
• Cottage Cheese
• Feta/Goat Cheese
• Shredded mozzarella cheese
• Milk – almond, coconut, oat, soy, cashew, whole/skim/low fat based on preference
• Eggs/Egg whites

Grains:

• Quinoa
• Brown Rice
• Whole Wheat Pasta, Brown Rice Pasta or Plant-based Pasta
• Oats (Rolled or Steel-Cut)
• Barley
• Whole Grain/Sourdough Bread, English Muffins, Pitas, Tortillas,

Canned/Jarred Foods:

• Beans
• Soups – look for low sugar
• Tomato Sauce – look for low sugar

Drinks:

• Green Tea and Herbal Teas (without added sugars)

Snacks/Sweet Treats (if you have a sweet tooth):

• Dark Chocolate (70% cocoa or higher)
• Cacao/cocoa to add sweetness
• Nuts – purchase single serving size snack packs to avoid over consumption
• Dried Fruits (with no added sugars)
• High protein ice cream – individual servings
• Weight-watcher frozen deserts – they typically keep them at 100 calories per serving

Spices/Extras: 

• Extra virgin Olive oil
• Avocado oil spray
• Salt/Pepper/Garlic
• Soy sauce – low sodium
• Balsamic vinegar
• Salad dressing/Salad spritzers – vinaigrettes are a great choice
• Cinnamon/honey/maple syrup (for natural sweetness)
• Other favorite spices/herbs

Nutrition Habit #8

Eliminate any unhealthy temptations from your environment (work, home, car) and replace with healthy alternatives.

If you’re like most people, if it’s there staring you in the face, you’ll eat it. We’re not suggesting that you can never eat these foods, just make it more difficult to access the foods that stumble you and sabotage your efforts. For example, you may want to consider eliminating some of the following from your environment:

• Cookies, chocolate bars, pastries, candy and any high-calorie, sweetened snack foods
• Salty foods such as potato chips, pretzels, crackers, and other packaged munchies
• White bread, white rolls, white buns
• High-sugar ice cream/frozen deserts
• Ultra-processed foods
• High-calorie spreads and dips
• Sugared soft drinks and beverages
• Alcoholic beverages
• Any food that you habitually binge on

Nutrition Habit #9

Plan to Meal Prep

You’ve got to get the kids ready for school…laundry started….dishwasher emptied. You’ve got emails to answer…Appointments and meetings to make…Projects to complete…Your daughter needs to be dropped off at soccer practice; your son at basketball. Many people report that life is so busy that it’s difficult to stick to a healthy eating plan and instead, they find themselves resorting to fast-food way too often. Having a plan and eating well is what’s going to provide you the energy and the mental stamina to perform at your best. Having quick and easy meal and snack options readily available can help you adhere to great nutrition even when you’re busy.

Here are some quick solutions to eating healthy:

Quick and easy Breakfast options:

• Greek yogurt with fruit and granola
• Oatmeal with almond milk and fruit
• Avocado toast, eggs and fruit
• Hard boiled eggs and fruit
• Fruit smoothie with added protein, almond milk, spinach and frozen fruit
• Protein bar

Quick and easy Lunch options:

• Raw veggies with a container of hummus for dipping
• Sandwiches (tuna in pita bread or whole wheat bread, vegetables & cheese on a bagel, turkey & vegetables in pita bread, ricotta cheese & jam on your favorite bread, hummus & tomato on a baguette, cottage cheese & pineapple on a kaiser bun)
• Pita pizzas with vegetables and tomato sauce
• Left-overs from dinner
• Soup or chili made on the weekend
• Baked potato and chicken
• pasta salad made on the weekend

Quick and easy dinner options:

• Vegetable pasta with marinara/meat sauce
• Salmon, Tuna or other fish option with vegetables and rice
• Vegetable stir fry with chicken, beef or fish
• Chili
• Homemade Pizza
• Hearty salad with chicken, nuts and crunched tortilla chips

Nutrition Habit #10

Consider Supplementation

As an insurance to a healthy diet, some people supplement their diets with various vitamins, minerals and products. Some clients like to consume proteins shakes, powders and bars to assure they are obtaining enough protein in their diet. Some clients like to consume a super greens powder to assure they are obtaining all the benefits of vegetables. Some clients like to take various vitamins and minerals and some like to take one multi-vitamin a day. In order to customize your supplementation plan, we suggest first obtaining an extensive blood panel to determine what you may be deficient in versus blindly supplementing. Speak to your trainer/nutrition coach for recommendations on how to obtain these tests.

It’s difficult to achieve great things and be great, when you don’t feel great. So, make the commitment to paying better attention to your nutrition, and enjoy the positive consequences to all areas of your life. It’s true – you are what you eat and what you put into your body. If you are serious about your health and fitness, adhere to the suggestions in this chapter. Looking good, feeling great and living life to the fullest is definitely within your reach.