Smart Nutrition Steps

WHICH STAGE ON THE NUTRITION SPECTRUM ARE YOU?

Too many people go to extremes looking for a short term fix when it comes to nutrition. That’s exactly why diets are destined to fail, by their very definition they are something that you must ‘go off’. Instead, I recommend all clients to gradually progress through the ‘clean eating’ spectrum, building ONE healthy habit at a time. One habit that becomes unconscious, part of you, your life. It shouldn’t be an effort, the benefits of this habit should outweigh the temptations to break it. A strong mind leads to a strong body. Don’t overcomplicate it. Add more water. Pre-prepare your lunches. Write up a weekly meal plan (with meals you LOVE to cook and eat). Remove an allergen. Take your time and FEEL the difference in your energy levels, your sleep quality, your mindset as well as your physique.  Here’s a little blueprint to help you uncover the psychological barriers, then learn to plan, shop and cook for PERMANENT health (and an improved body composition).

STEP 1: NUTRITION PREPARATIONS

READY TO TRANSFORM – BEHAVIOUR CONTROL

– removal of toxic foods/drinks

– beliefs, stress, sleep and routine

– addictions and self-sabotage, relationships and situations

– your compelling reason to transform

– why diets always fail. Hormones, calories & establishing healthy habits

 

STEP 2: NUTRITION FOUNDATIONS

THE PILLARS OF CLEAN EATING

– clean eating, unprocessed foods and understanding ingredients

– food quality – free range, organic, grass-fed, line-caught…

– increasing fruit and vegetable intake

– planned and ‘cook-up’ eating

– caloric balance and maintaining a deficit (portion control)

– the power of protein

– the essential calorie free element : water and hydration

paleo-food-pyramid

STEP 3: NUTRITION ESSENTIALS

THE INSULIN EPIDEMIC – SUGAR, INSULIN AND FRUCTOSE

– macronutrients (PCF) and micronutrients (essential minerals and vitamins)

– insulin, blood sugar and refined carbs, grains and starches

– insulin sensitivity and diabetes

– turning on ‘the fat burning switch’

– the fructose to fat relationship

– HFCS – the hidden killer

 

STEP 4: NUTRITION TRANSFORMATIONS

CARB CYCLING, INTERMITTENT FASTING

– the anabolic window – utilise, manipulate, lean body mass

– strategic starchy carb and natural sugar intake

– green faces meals (protein + vegetables)

– treat meals

– intermittent fasting, is breakfast essential?

 

STEP 5: NUTRITION ORIGINS

PALEO (REMOVAL OF ALLERGENS AND TOXIC ADDITIVES)

– paleo guidelines – hunted, gathered, fished or plucked

– removal of  – Processed Foods, Alcohol, Grains, Legumes, Soy, Sugar & Dairy

– bacteria, digestion and gut health

– hormonal benefits

 

 

 

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