Peachtree Integrative Nutrition

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Peachtree City, GA
Peachtree Integrative Nutrition

Providing individualized nutrition coaching and education.

08/17/2022

✨The only person you have to prove anything to is yourself. ✨

08/12/2022

When it comes to making changes related to diet, knowing where to start can be challenging.

There are many ways to make small adjustments on a daily basis, taking your current lifestyle into consideration. Some people like to dive right into larger changes, and they do just fine with that. The concern is always going to be burning yourself out by taking on too much at once.

For most people with no real experience in this area, focusing on adding in certain foods first can be a step in the right direction. Limiting other things can come later.

Pick one meal a day to begin focusing on, slowly adding in other meals and snacks vs overhauling your entire day right off the bat.

Begin reading nutrition labels. Talking to a nutritionist can be a great way to gain a basic knowledge of what’s on a label and how it plays into your individual needs. This also means paying attention to serving sizes. 😬

Gaining an understanding of what your energy needs are is also not a bad idea. That way you have a reference number that’s significant to you. Not everyone should be on a 2000 calorie/day diet.

Ingredient lists and food labeling in general can be difficult to decipher, and oftentimes misleading. I wouldn’t start there. Leading me to my next point.

When comparing items at the store, just know that the more expensive option doesn’t mean it’s the best. Sometimes the nutrient differences don’t justify the cost difference. It can be hard not to feel the pressure from the way foods are marketed to us. Just know that buying whole fresh foods doesn’t need to break the bank.

There’s a reason people who choose trend diets tend to rebound back after hitting their goal weight. Shouldn’t need to spend much time explaining this one. 💔

Everyone’s needs and goals are different, meaning there’s no “one size fits all” approach to this. In reality, there is no finish line for health where you can just stop once you cross. It’s continuous, which is why finding your balance is the key to sustainability. Finding that can take time, so have some grace with yourself. Also, have grace with others. You could never possibly know where someone is in their journey just from a glance.

08/12/2022

The truth is, we will never stop experiencing situations and events that cause us stress, anger, sadness, anxiety and frustration. This is our reality as humans.

Just like food, emotions are neither good nor bad, they just are. When you experience an event that elicits an internal response, pause to identify what it is you’re actually feeling. Once you do this, you can acknowledge it as normal, and now you’re better informed to decide how you will move forward. This allows you to become intentional in your subsequent actions vs reactive. When we label emotions as bad, we become afraid to experience them, which doesn’t allow us to process and move on. We turn to other habits and behaviors that distract us from feeling uncomfortable, yet these habits tend to perpetuate a cycle of guilt.

What practices, exercises, or activities help you get through overwhelming times? Lean on the people and the things that give you positive energy and make you feel strong and capable.

08/12/2022

Do you know how many calories you typically use in a day? 🔥

There are ways to calculate estimates of your daily energy needs using your resting metabolic rate (RMR) along with your activity levels. This gives you your Total Daily Energy Expenditure (TDEE).

Your TDEE gives you a baseline for how much you should be eating to *maintain* weight. You can add to it to make gains or subtract from it to create a calorie deficit. 💪🏻

08/12/2022

A lot of folks who seek help with nutrition want to lose weight. So let’s talk about some weight loss basics.

The science of weight loss is explained in the pages above, and ultimately comes down to eating less calories than you are burning. Our bodies use a certain amount of energy through our normal bodily functions “at rest” and use more with additional exercise and movement. We are all unique with various lifestyles, so we all have different caloric needs.

Weather you are losing fat vs fat and muscle depends on your nutrient intake. Making sure you have adequate protein intake can help preserve muscle while in a weight loss phase, leading to fat loss specifically.

*A special note about fat loss (especially to the women getting targeted posts about thigh gaps and flat bellies) - you cannot target fat loss. You cannot dictate which body part loses more fat. Where we store our fat is determined by genetics, hormones, etc. You CAN target which muscles you build. So let’s begin accepting our body types and normalize the fact that some women store more fat in their midsection, while some store more in their hips and thighs.

This post could go on and on about losing fat, building muscle, metabolism, but I’m trying to stick to the point. There’s so many ways of eating and dietary styles, but the fact remains: weight loss occurs from a consistent calorie deficit.

Exercise has MANY benefits and can certainly help, but as the saying goes, you can’t outrun a poor diet. Nutrition is the foundation for weight loss and your nutrient composition can help determine how that’s achieved.

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Peachtree City, GA

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http://www.peachtreenutrition.com/

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