NUTRITION TIPS

It can feel like the wild west when it comes to nutrition. Meat? No meat? Low fat? Full fat? Carbs? No carbs?
Here are some tools that will help you feel more informed and confident with your nutrition.
Consult a nutrition professional prior to implementing any of the following information.

  • Don’t overwhelm yourself by trying to implement every tip below! Pick 1 or 2 at a time.
  • Stick with a strategy for 3-4 weeks before evaluating if it is working for you or not.
  • Not sure how to manage your nutrition to support your goals? Contact me!
  • Download the Nutrition Guide (LOTS of tips in one pdf) HERE.

THE BEST DIET

“Diet” is simply the foods you habitually eat. So what is the best diet for you?

HEALTHY EATING

Strive for improvement, not perfection. Keep in mind, there’s always room for improvement!

  • Regardless of fitness goals, we can all benefit from eating healthier.

Gentle Tips

  • Limit your eating out to 0-2 times per week.
  • Cook in larger portions so you have leftovers the next day(s).
  • Reduce your junk food intake (less is better).
  • Start buying your meats / eggs / etc at a local butcher.

Tenacious Tips

  • Cut out foods / drinks high in refined sugars (juice, pop, pastries…)
  • Cut out packaged / processed foods (lunch meats, frozen meals, foods in wrappers…).
  • Limit your alcohol intake to 0-2 days per week (and reduce servings).

WEIGHT LOSS

Weight loss does not have to be calorie counting, plain chicken breast and broccoli every day…

Gentle Tips

  • Keep all your eating (including snacks) within a 10 – 12 hour window each day (eg. 8am – 8pm).
  • Drink a glass of water before each meal and snack.
  • Do the dishes or pack the next day’s lunch before going back for seconds.
  • Limit your eating out to 0-2 times per week.
  • Cut out foods / drinks high in refined sugars (juice, pop, pastries…)
  • Limit your alcohol intake to 0-2 days per week (and reduce servings).
  • Consume protein every meal, accumulating around 1g per kg of bodyweight every day.
  • Remember it is OK to feel hungry. When we don’t constantly introduce food to our stomach, our body has an opportunity to perform necessary “cleaning” and “repairing” processes.

Tenacious Tips

  • Keep all your eating within a 6 – 8 hour window each day (eg. 11am – 7pm).
  • Track your caloric intake using an app such as MyFitnessPal.
  • Cut out packaged / processed foods (lunch meats, frozen meals, foods in wrappers…).
  • Limit or cut out high carb foods (pasta, bread, rice).

MUSCLE GROWTH

Muscle growth does not require you to eat 5,000 calories per day!

  • Growing muscle can be done with a caloric deficit or surplus. You just need adequate protein and nutrients to sustain muscle growth.
  • You will likely grow 0.5-1 lbs of muscle per month. If you’re putting on more than that, you’re likely storing fat!
  • The biggest determinant in muscle growth is an appropriate volume of resistance training.

Gentle Tips

  • Consume protein every meal, accumulating at least 1-1.5 g per kg of bodyweight every day.
  • Drink a glass of water with each meal and snack.
  • Cut out foods / drinks high in refined sugars (juice, pop, pastries…)

Tenacious Tips

  • Track your macronutrient intake using an app such as MyFitnessPal.

PAIN / DISEASE MANAGEMENT

Countless people have managed pain and the effects of disease simply by changing their diet.

  • Every chronic disease or condition affects the body differently. As such, the nutritional intervention will be unique to each situation.
  • Research, second opinions and experimenting for yourself can make an incredible difference. If pharmaceutical solutions are not for you, then find people that have found success using other methods (such as diet based).

Gentle Tips

  • Reduce foods that cause inflammation (stick to natural, non-processed foods).
  • Keep all your eating within a 8 – 10 hour window each day (eg. 10am – 7pm).

Tenacious Tips

  • Keep all your eating within a 6 – 8 hour window each day (eg. 11am – 6pm).
  • Research your condition to see what has been successful for other people.

ENJOYABLE / AFFORDABLE / SUSTAINABLE

You can reach your goals while still enjoying family gatherings and a night out with friends.

  • Plan for long term success by setting realistic expectations for yourself. Acknowledge your successes and build confidence from those wins. Reflect on times when you don’t stick to the plan, then establish a game plan to reduce how often it happens in the future.

Gentle Tips

  • Make menu choices that best align with your goals when you do go out.
  • Plan potlucks or host events at your home instead of eating out.
  • Save money by cutting out foods that do not provide nutritional value.

Tenacious Tips

  • Set a food budget for the month.

NOW WHAT?

DID THESE TIPS HELP YOU?

Let me know the results!

CAN THEY HELP SOMEONE YOU KNOW?

Pass this on to your friends, family, coworkers, etc.

NEED EXTRA NUTRITION GUIDANCE?

I work on nutrition strategies with my clients, and refer out to a Holistic Nutritionist as needed!

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