13.0 | Nutritional Information
Empower Yourself: Understanding Balanced Nutrition and Meal Timing
The Importance of Eating Meals Regularly
Many of my clients have one goal: losing weight fast. Most have been chronic dieters for years with little to no success. From my experience, individuals become desperate to achieve their ideal bodies with fad diets and unproven programs. But the truth is, no magic diet or pill will make you lose weight. It’s simply about listening to your body and making healthier lifestyle choices. And you have the power to make those choices.
Listening to your body's hunger signals is a powerful tool that puts you in control. If you've ever thought, “If I eat breakfast, then I am hungry constantly throughout the day,” you're not alone. But that's your body's way of telling you it's time to fuel up. Most chronic dieters have lost the ability to recognize this physical indicator, but ignoring these signals will ultimately lead to uncontrolled eating or bingeing later in the day. Overcoming this “diet mentality” is the first step towards regaining control of your eating habits.
First, you must understand that food is not the enemy. Your body needs food for energy. Our bodies digest the foods we eat, breaking them down into small pieces that are digested and absorbed by the body. Food in the body helps us get energy and grow and repair muscles and tissue, giving us the power to keep our bodies healthy.
The 3 Primary Macronutrients Your Body Needs to Function:
Carbohydrates: Carbohydrates are the body’s preferred energy source. When you consume carbohydrates, the food is converted into sugars (glucose) that enter the bloodstream. These sugars can be an immediate source of energy or stored for a later time.
Protein: Protein supplies the body with amino acids, which are the building blocks for muscle growth and tissue repair.
Fat: Fat plays a vital role in the body. It provides a source of energy in times of starvation or caloric deprivation. Fat is essential for hormone regulation, cell structure, nutrient transport, and insulation, and it protects vital organs.
Essentially, your body needs to eat regularly to thrive at optimal performance. What kinds of foods you consume and how often you eat will determine how your body functions. Therefore, it is essential to point out that the combination of foods we eat will allow us to stay satiated longer.
A meal of just carbohydrates will leave an individual feeling hungry sooner, as there will be a spike in blood glucose levels followed by a quick crash, leaving one tired and weak. It is essential to include both protein and complex carbohydrates in each meal. It takes about 2 hours for carbohydrates to break down in the body, while protein takes much longer. Therefore, combining these macronutrients will slow the digestion of carbohydrates so the energy from carbohydrates can be released more gradually, keeping us feeling energetic and satisfied before our next meal.
Listening to your body in response to physical hunger will result in a gradual consumption of less food. Additionally, healthier lifestyle choices will help you achieve your weight loss goals.
Meal Plan and Food Choices
Water
Drink 8-12 cups of water daily (8oz servings not including coffee or tea)
Protein Choices:
Have 3-5 servings of 4oz each, unless otherwise stated
- 100% Chicken Breast
- 100% Turkey Breast
- 100% Ground Turkey or Chicken Breast
- Cod
- Tilapia
- Snapper
- Mahi-Mahi
- 1 cup of Egg whites
- Salmon Wild Pacific Fillet - 1 meal-1x per week or 1 can Sockeye Salmon - 1 meal-1x per week
- 1 can Tuna in water
- 1 scoop Isolate Protein Powder - 1-2x daily maximum
- Lean red meat (beef tenderloin) - 1 meal- 1x per week (6oz serving)
Complex Carbs Choices:
Have 3-4 servings of 1/2 cup each
- Rolled oats-Oatmeal= ½ cup dry
- Cream of wheat or rice
- White or brown rice= ½ cup cooked
- Quinoa=1/2 cup cooked
- Sweet Potatoes =½ cup
- Yams= ½ cup
- Russet Potatoes= ½ cup
- Whole grain pasta=1cup
- 2 plain rice cakes
- Whole wheat bread=1x daily maximum
Vegetable Choices:
Have 4-5 servings of 1 cup each
- Broccoli
- Green leaf lettuce
- Green beans
- Mixed greens
- Asparagus
- Cucumbers
- Spinach
- Bell Peppers
- Peas
- Carrots
- Squash
- Corn
- Peppers
- Tomatoes
Fruit Choices:
Have 1-2 servings of 1 cup each or one small piece of fruit
- Mixed Berries
- Melons
- Blueberries
- Apple
- Raspberries
- Oranges
- Applesauce Fruit of your choice
Essential Fats Choices:
Have 2 servings of 2 Tbsp each
- Udos Oil, Hemp Oil, Flaxseed Oil, Olive Oil (1Tsp serving)
- Almonds= 20 nuts 1x daily
- Nuts and seeds = 1/3 cup or handful (approx. 30g serving)
- Almond Butter or Natural Peanut Butter 1Tbsp 2x daily maximum
- Avocado = 1/4 of avocado 1x daily maximum
Condiments:
- Franks Hot Sauce
- White Vinegar
- Apple Cider Vinegar
- Reduced Calorie Salad Dressing
- Lemon juice
- Mrs. Dash
- Yellow Mustard
- Cinnamon
Limit BBQ sauce or ketchup due to high sugar content
Limit mayonnaise-based sauces due to high fat content
Example of a typical day menu plan:
Breakfast: 1 oatmeal and egg white pancake with berries
Snack: protein shake with one piece of fruit
Lunch: 4oz piece of jerked spiced chicken, ½ cup of rice, and 1 cup mixed greens with 1tbsp low-calorie salad dressing
Snack: 2 plain rice cakes with 1tbsp natural peanut butter
Dinner: 4oz turkey burger patty (no bun) with ½ cup sweet potatoes and 1 cup of broccoli
Snack: (optional) protein shake
Serving Size Guide Quick Reference
Animal protein 4oz
Beef tenderloin 6oz
Oats ½ cup dry
Whole Wheat Pasta 1 cup cooked
Rice (Brown or White) ½ cup cooked
Quinoa ½ cup cooked
Vegetables (any kind) 1 cup
Yams 1 medium or ½ cup
Sweet Potatoes 1 medium or ½ cup
Fruit 1 small
Berries 1 cup
Grapes 1 cup
Melons 1 cup