The ABC’s of Nutrition: What you need to know and understand. But not take too seriously. Cause #itsjustfood
A- Amino Acids. The smallest unit of protein. 2 types, essential (8 amino acids that must be included in the diet) and non essential (12 amino acids that don’t need to be included as our body can make these). Include meat/fish, eggs, dairy, and beans/legumes in your diet.
B- Breakfast. Eat it or not. Try both and see how it affects the rest of your day from an energy and craving perspective. Also, rethink what is considered “breakfast” foods. Leftover dinners make for a yummy start to the day..plus are much higher in protein than cereal or oatmeal.
C- Carbs. Eat them don’t fear them. However, if you would like to lose some fat, pay attention to when and the types of carbs you are eating. Veggies should be eaten at every meal, but other more starchy carbs are better 1-2 hours post workout (sweet potatoes/rice/whole grain bread)
D- Diets. F them.
E- Eggs. A perfect source of protein. And please eat the whole egg, not just the whites. The yolk is full of most of the nutrients and vitamins. Plus egg whites have no taste (totally my opinion but true)
F- Fats. Include these in your diet. Our bodies and brains need them to perform optimally. Plus they support the metabolism, the immune system, hormone production, and vitamin absorption. Pre and post post workout (3+ hours after your workout) are a good time to eat them. Thumb sized amounts on your plate is a good starting point. Olive oil, avocado and avocado oil, coconut oil, nuts/olives/seeds are good options.
G- Gut. Your second brain home to 75% of your immune system. Take a probiotic (ask your doctor for a good recommendation), eat raw fermented foods, and take note of foods that cause heart burn/bloating/gas…NOT a normal reaction. It’s a sign that you ate something your body cannot tolerate.
H- Hydrate. Drink water before and after your morning tea or coffee, throughout the day, and in the evening in between cocktails/beer/wine.
I- Ingredients. Eat mostly foods with as few ingredients as possible. And if you can’t pronounce or recognize the ingredients, then limit (or even better avoid) your intake.
J- Journal. Journal every day. Brain dump to get to the good stuff. Write down the things you are grateful for each day. *I know, nothing to do with eating, but was having trouble coming up with a J word.
K-kCal. Used to express food energy, represents a Calorie. Which shouldn’t be counted. As you barely have time to workout out, so don’t use what little time you have for that. Follow Precision Nutritions portion sizing guidelines.
L- Leptin. One of about 15 hormones that effect fat loss. It’s ecreted from your fat cells and messages the brain on how much fat you have on your body. Also a thyroid influencer. Eating too much or too little can cause leptin’s message to the brain to become scrambled or ignored. Meaning the brain might think a body with excess fat is actually skinny, leading to weight gain. What can you do? Slow down when you are eating and make sure you are consuming proteins, fats, and slower digesting carbs.
M- Macros. Proteins. Fats. Carbs
N- Nutrition Labels. Shouldn’t be complicated. Avoid foods with trans-fats or too much sugar (sucrose/glucose/maltodextrin/corn syrup). And added chemicals or artificial ingredients. Even better, consume mostly foods with NO labels. See “W” below.
O- #onmyplate Scroll down to learn more!
P- Protein. Technically, “large and complex molecules consisting of amino acids (which contain nitrogen) that are essential for living cells” In other words, the foods that should be on your plate at every meal. (For women, a palm sized amount) Protein helps with satiety (feeling full and satisfied), aids in cell production, transports substances throughout the body, and assists in the growth and repair of muscles. Basically makes you sexy and strong.
Q- Quality. Be a food snob like me. Choose foods (within your budget) that are of highest quality. Nice dark chocolate versus a twinkie. Grass-fed (and local) burger versus McDonalds. You have 1 body, feed it the best you possibly can.
R- Relax. Seriously, #itsjustfood. Do your best each day. Enjoy snacks or sweets when they happen. And don’t use food as a reward. Just eat it and enjoy it for what it is and move on with your day.
S- Snacks. Want some new high protein snack ideas? If so, scroll down and grab #onmyplate
T- Taste Buds. There are 2,000-4,000 taste buds on your tongue, responsible for how we perceive tastes. They cannot be seen by the naked eye. We also have taste buds at the back of our throat, nose, sinuses, and the upper part of the esophagus. #themoreyouknow
U- Unfortunately we can’t eat donuts, bacon, and french fries all the time. But some of the time is okay…remember, relax.
V- Veggies. Eat them at every meal. Even breakfast. Just do it.
W- Whole foods. I’m not referring to the store, but rather a group of foods. Foods that don’t contain ingredients. Fruits/vegetables/lean protein sources. Fill your day with as many of these foods as you can
X- Xymogen. The brand of my favorite probiotic, ProbioMax Daily DF. X is a tricky letter…best I could do.
Y- You. Nutrition is SO individualized. What works for your friend may not work for you. It’s super frustrating and very confusing, but if you can really get to know your body and pay attention to your energy, cravings, digestion, you’ll have a better chance of figuring it all out. Ignore everything you read about food…except this blog, and be your own detective and find what works for YOU.
Z- Zzzzzzz. Sleep is of the utmost importance. More so than what you eat and how much you exercise. Without it you will make bad food choices and have zero energy to workout. SO, start with working on getting a good nights sleep.
Super excited to tell you about #onmyplate
Your visual guide for what to eat pre-workout, post-workout, and everywhere in between. It’s free! And also contains a high protein snack list and some healthy eating guidelines. Grab your free guide here.