If we aren't keeping track, chances are we are not meeting our goals...this goes for anything in life. Keep track of the journey, the progress, the battles, and anything else that makes it just what it is...a journey.
The purpose of this blog is to outline ways to be successful with your nutrition program. Keep in mind that the following information is given with the utmost consideration, compassion, and love. This blog serves as a way to help you with your goals and give you a plan of action as you continue on your journey.
Nutrition Coaching Strategies
Use a journal to track daily to-do lists, accomplish tasks, conversations and what you eat and how you feel. This should also be done with food intake. Write down the times of the day you eat, what you ate, and how you feel about the meals you are eating. Track it and you will find that you will begin to gravitate towards what makes you feel better about yourself afterward instead of what just gives you instant gratification
Get on a schedule - track your foods beforehand (My Fitness Pal)
Pick FOUR (4) Meals from the Recipe Packs that you want to try for the following week
Friday - Make your grocery list; it should include healthy grab and go snacks; Look around your office. If there’s nothing to snack on, you may find yourself shrugging off your hunger for hours or—worse—heading down the hall to the vending machine. Purchase healthy snack-size foods like boxes of raisins or healthy granola bars. Blue Diamond 100-calorie Almond Packs are a great way to get the many health benefits of almonds without eating an entire bag.
Saturday (if possible) - Go grocery shopping. Experts recommend spending most of your time in the outer sections of the grocery store when shopping for food (I learned this when taking my first Nutrition college course and was mind-blown at just how accurate it is). Produce, dairy, meats, poultry, and eggs should make up the majority of your shopping time, keeping you away from the packaged, preservative-filled foods in the center aisles.
Saturday or Sunday (whichever day you have more time) - Get the family involved and PREP meals! Make meals the whole family will enjoy. The more you do on the weekend, the more time you can spend together during the week (I have definitely found this to be true). Once they are prepped, use the extra time (if you are doing this on Saturday, choose this portion of it on Sunday), to measure out some meals and have them ready to go for the work week. If kids are in school, have them help make some sandwiches and have healthy snacks available for them as well. Remember, our kids mimic what we do. Maybe they don’t want to eat healthier at first or they are picky like mine - implement some nutritional shakes and vitamins (I have started using the online wellness shopping club’s products that I started shopping with back in February to help my family be healthier and happier - The kids shakes and vitamins are a hit with the kids and since these are organic and gluten-free and packed with nutrients, I happen to love them too!).
Ask me which vitamins I use. There are tons of vitamins on the market, but I have finally found THE ONE! It’s perfect for anyone and there is a wide selection. Some of the companies sold in stores have been investigated. I would recommend doing your research and making sure you use a company you believe in.
Choose quality. How you do anything is how you do everything (old proverb that has made its way into the western world). Want quality? Or do you want to do things differently? Do you do really well at work, but neglect yourself? This is an area that must be important - self care! When you purchase foods, remember you want foods that will SERVE your body’s needs. Make sure most of your diet includes nutrient-dense foods that let you accomplish more with less. Avoid sugar and empty calories and instead focus on making sure each snack and meal packs as much punch as possible. Remember, you’re going to fuel your body and mind so you can accomplish more (productivity).
Limit Alcohol. As tempting as it can be to indulge in a happy hour drink after work, it’s one of the worst ways to add calories to your diet. While the occasional drink or two won’t hurt, it’s important to moderate your alcohol consumption, especially if the rest of your diet is severely lacking. Just like your food, track your alcohol!
If you take care of your mind and body, you’ll find you’re more productive and have more energy throughout the day. You’ll also keep yourself healthy, which will allow you to avoid visits to the doctor and ongoing illnesses. When you take care of yourself, it is not just your health that benefits
Here’s a great article to read for some brain-healthy foods: https://www.entrepreneur.com/article/226179
I hope this has given you enough to help you get going in the right direction! Have a great one and I will talk to you soon!
Please feel free to comment and share any feedback/experiences you may have! Thank you for reading and I truly hope this information will give you some strategies to help you get going in the right direction!