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HOLISTIC NUTRITION WEIGHT LOSS HABITS

Please note this content is for informational purposes only. Persons who are of good health, suspect of their health or are aware of any
conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.

 

Forget obsessing over every meal! With a few small shifts to how
you approach your nutrition, you can start to see huge results.

 

To help you get FIERCE and build healthy habits that support weight
loss holistically for the long haul, add the following each day

 

  • Focus your diet around 80% “quality”

  • Make balanced meals of protein, healthy fat, and carb / fiber

  • Eat satisfying full meals 3x per day vs snacking & grazing all day

  • Drink a min 3 L of water / day

  • Watch your portion sizes – too big or too small can disturb your blood sugar balance!

  • Do not eat when stressed or on the go! Try to be calm when you feed your body for best digestion

TIP #1
FOCUS ON THE 80/20 QUALITY RATIO

The first step in shifting your nutrition is thinking about the QUALITY of
the foods you are eating. Follow the food philosophy of focusing nutrition
around 80% of your diet from “Real, whole food”. This helps guide us to
make more nutritionally dense choices easily!


“Real, whole foods” are foods that are unrefined and unprocessed.

Foods that either grow, run, swim, or fly. Foods that your great-
grandmother would recognize and that your body knows how to

process!

Whether you are cooking it yourself from scratch OR purchasing pre-
made from somewhere else, we want to make sure it is in its most

natural form - in other words, make sure you are reading those labels.


EVERYONE should be eating a diet focusing on whole foods here is a
basic list:

VEGETABLES AND FRUITS
NUTS AND SEEDS
BEANS AND LEGUMES

REAL WHOLE GRAINS (NOT THE PACKAGED “WHOLE GRAIN” PRODUCTS, BUT IN THEIR NATURAL STATE)

OILS — OLIVE OIL, COCONUT OIL, AVOCADO OIL — THINK NATURAL.

MINIMALLY PROCESSED DAIRY PRODUCTS (IF YOU CAN TOLERATE THEM)

The 20% flexibility allows for foods that are “not-so” nutritionally dense
like your favorite candy or chips. This balance helps prevent feeling like
foods are off limits and helps promote a mindset of fueling our body the
majority of the time with the most nutrition possible (hence the 80% of
real whole food!) to promote health & weight loss.

 

Just remember, there are no “magic” foods but the quality does

matter when it comes to your health and goals!

 

TIP #2

BALANCE YOUR MEALS WITH
PROTEIN, FIBER AND FAT

So you may be thinking what the heck does balancing your meals
have to do with weight loss?


When you know how to create and eat balanced meals it means
AUTOMATIC LOW GLYCEMIC EATING. Low glycemic eating is all about
keeping your insulin and blood sugar level. It ensures you do not get the
highs and lows of unbalanced eating. We want to avoid spikes in blood
sugar to regulate weight, hormones, moods & more — it is SO
IMPORTANT for optimal health! It will also help to keep your cravings at
bay during your weight loss journey and will show you how awesome you
feel when your blood sugar is balanced and you are getting the nutrition
you need.


How do you build a balanced meal? It is easy - every meal or snack you
eat should include the following 3 things:

  • Protein

  • Fiber

  • Fat

Example: Eggs (protein) with brussel sprout hash (fiber) cooked in coconut oil (fat).
 

It really is that simple! Just look at your plate and think “Do I have these 3
things: protein, fiber, and fat?” If you had chicken, white rice, and olive oil
this is NOT a “Complete in 3" meal. Why? It has the protein from the
chicken, and healthy fat from olive oil BUT the white rice is processed
with little to no fiber. Swap that for some high-fiber “cauliflower rice”
veggies and you are good to go (aka it becomes balanced.)

 

TIP #3
EAT MORE VOLUME WITH LESS CALORIES

 

In order to lose weight, we have to be at a caloric deficit. That
means eating less than our body needs.
With a Holistic Nutrition
Weight Loss Approach, it is all about supporting your body with the
most nutrition, reducing cravings, and balancing hormones—all
while reaching your goals.


Here are 3 simple ways to eat fewer calories while still feeling
full and satisfied during your weight loss journey:

(Note: Before getting started, it is recommended to calculate your
macros for your personal weight loss goals to make sure your
intake is in line with your goals.)

  • Focus on volume by adding lots of low-glycemic vegetables and fruits so you have more food with fewer calories.

  • Aim to get 7-10g of fiber per meal to feel satisfied.

  • Drink zero to low-calorie beverages such as water, herbal tea, sparkling water, and unsweetened almond milk

NUTRITIOS CARBS

Sugar, flour & processed foods can wreak havoc on our health, energy, and ability to reach our goals. and ability to reach our goals. Try these swaps to replace the white stuff and add more nutritious carbs to your diet.

Instead of pastas try spiralized zucchini, butternut  squash, sweet potato noodles, shiritaki noodles.

Instead of rice try brown rice, quinoa, cauliflower rice, any whole grain.

Instead of tortilla wraps try lettuce wraps, nori wraps, any hearty leaf like cabbage

Instead of potatoes try sweet potatoes, beet, squash.

Instead of cereals try oats, chia pudding, protein power bowls.

Instead of sugar try xylitol.

Instead of fries try veggies fries in the air fryer like green beans, turnips, carrots.

LOW SUGAR SMOOTHIES

When making a green smoothie, it can quickly turn into a sugar bomb. Try these easy swaps to reduce the sugar in your smoothies without reducing the taste or nutrition.

Instead of banans try avocado. Not only does this keep the same creamy texture but adds a ton of fiber while cutting the sugar by up to 90%

Instead of milk or orange juice try unsweetened cashew milk. One cup has zero grams of sugar and tastes delicious.

LOW CALORIE SUGAR BEVERAGES

Drinks and liquids are some of the biggest sources of empty calories and sugar in our diet. Depending on what you normally drink, if you follow these simple swaps you can cut your sugar intake by up to 50%

Instead of soft drinks, milk, alcoholic beverages, sweetened coffee try unsweetened almond or cashew milk, black coffee, green tea, herbal teas, black tea, mint infused hot water.

DAIRY FREE

Whether you are avoiding dairy due to intolerances or making a personal choice, here are some easy and amazing swaps for some of your favorite foods while replacing dairy.

Instead of: Milk try unsweetened  almond, cashew, oat, rice, coconut or any nut or seed milk.

                  Cream try coconut milk, coconut cream.

                  Yogurt try plain coconut, cashew or almond yogurt 

                  Cheese try non dairy cheese or nutritional yeast.

                  Milk kefir try coconut kefir, kombucha, raw sauerkraut.

                  Whey protein powder try vegan protein powder, chia, or hemp seeds in your smoothies.

                  Dairy ice cream make your own dairy free ice cream by blending together cashew butter and frozen bananas.

NOTE – Calcium-rich Non-Dairy Foods
Including these calcium superstars like almonds, kale collard greens, sesame seeds, oranges, and oats in your diet will ensure you are getting enough calcium.

HOLISTIC HABITS TO REDUCE CRAVINGS AND BALANCE HORMONES

These easy to implement tricks & habits will help you balance hormones and reduce cravings to get to your health
and/or weight loss goals without getting overwhelmed.

 

FOLLOW THE 80/20 RULE

When we try to be 100% perfect with our eating, it can lead to a negative "good or bad" / "on or off" relationship with nutrition which can then lead to cravings. Aim to focus your plate, meal, or day around 80% from nutritionally dense foods (think real, whole foods) and leave 20% not so nutritionally dense (think processed, refined foods) so there are no foods that are considered off limits

 

BALANCED MEALS = BALANCED HORMONES To easily balance hormones, every meal or snack should include a balance of protein, fiber (preferably low glycemic or complex carbs), and healthy fat. This not only helps to balance blood sugar but it will help with cravings especially if weight loss is your goal.

ADEQUATE PROTEIN AT EVERY MEAL

Protein is the most satiating macronutrient. It will keep you feeling full for longer periods. This will also keep you from snacking in between meals. A good range to start is 20-25g per meal. Protein can come in many forms from animal or plant-based sources.

HYDRATE, HYDRATE, HYDRATE

Thirst can often be confused with hunger. If you are dehydrated, you may have strong cravings for food while in fact, you just need to hydrate. Before grabbing for a snack, have a cup of water first. Daily goal? Aim to drink 2-3L throughout to make sure you are not dehydrated.

ESSENTIAL FATS ARE A MUST
Fats are important for hormonal balance and help to control our appetite. Most fats can be manufactured by the human body except for essential fatty acids like omega 3’s. These must come from our diet and are key to combating inflammation. Include cold-water fatty fish, such as salmon, mackerel, tuna, herring, sardines, chia seeds, flax seeds, walnuts, egg yolks, and supplements.

DITCH THE FAKE SUGARS
While fake sugars do not impact blood sugar or have zero to low calories, they have been shown to increase sweet
cravings and contribute to bloating and / or digestive issues. Avoid fake sweeteners like aspartame, Acesulfame-K, sucralose, saccharin, etc.

GET YOUR ZZZ’S

Sleep is sooo important to reduce cravings, balance hormones and helps our bodies regulate. Also it has been shown that hunger hormones can be higher when we are sleep deprived (feeling extra starving in the morning?) Aim for 7-9 hours a night.

STRESS LESS AND PRACTICE SELF CARE
Stress can lead to high sugar cravings due to cortisol being released. It can also make it harder to lose weight.

Deep breathing, walks in nature, dancing, meditation, yoga, and exercise are a few ways to help de-stress. Additionally, adding a self-care routine can be key to supporting a shift in nutrition, especially when it comes to our mindset and thoughts. Journaling can be very helpful. To start, write out 15 reasons why you want to make this shift and any thoughts or feelings that come up about it. Do not judge them. Journal them out and love yourself through all the feels.

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