06/04/2022
Fix yoself a goodness plate! Repeat when hungry again 😉
Nourishing our body is quite an important matter. No gym work will “ make up” for a bad nutrition. And that doesn’t mean so called clean food vs so called “bad” food. I truly believe there is a room for all food in a healthy nutrition. It’s all about consistency , quantity , all food groups , quality, proportion and balance.
Yes there are pretty universal principles that work for if not everyone than a Lot of people. Such as eating mostly wholesome foods ( real vs packaged), staying well hydrated, eating your veggies , getting enough protein, getting in tune with your satiety and hunger cues .
Nutrition isn’t something that we need to think if only if we exercise , want to lose/gain fat /muscle! Nutrition is our fuel that directly translates into how we feel both mentally and physically, our mood , our ability to think , to make decisions , to be /not to be fully participating in life.
We all fall of “track” time to time . It mostly always makes us feel like sh . Bloated , foggy , unmotivated, with no energy, with bad outlook on ourselves and our lives etc. And the fastest way to feel better is to move and to clean up your nutrition act !
It’s not that difficult to whip up a yummy and nutritious meal and have couple more for tomorrow’s /day after tomorrow’s lunch/dinner . How many of us really have hours or energy for leisurely gourmet cooking 5 days a week ?
Here are some tips to make your
Let’s brush up on a Balanced Goodness Nutrition Meal Structure ( I know I religiously come back to this topic , cause it’s important and sometimes we need to remind ourselves)💪🏻⬇️⬇️⬇️
Protein
Veggie/fiber
Fat
If you don’t know how much you need , start with a portion of each! And listen to your body .
Protein - amino acid, a building block for all our tissue build/rebuild. ( hello Muscle recovery and gains)
Veggies - fiber and tones of micronutrients, little chemical compounds that are necessary for our physical and mental well-being. We need a variety, so eat a rainbow 🌈 is my fav advise!
You can always double up on veggies ( pro tip - make them the way You really like them, don’t opt for broccoli ish you hate broccoli)
avoided by lots of dieters, but carbs ( veggies and else) are the Main source of Energy for our lives . Our brain needs them , our bodies need them. FYI muscle recovery/build requires protein WITH carbohydrates . The question is how much , what type, when . The answer will very grim person to person . I’d definitely recommend to NEVER skip carb in your meal after workout and pre endurance workout at the very least .
Some people are sensitive to Grains in general , some people are gluten intolerant . The key is to opt for some form of carb that works for you . Maybe it’s a sweet potato or a carrot, maybe it’s a bean pasta . And eat your fries and pizza when you wanna , just make it a part of your healthy balanced meal and make sure you have enough veggies and protein in it too .
Fats - necessary for balancing our hormones. It is also a source of fatty acids that body can not produce on its own . It helps absorption of several vitamins. Of course, not all fats are the same . I’d opt for unsaturated fats (avocado/olive oil, avocado , nuts, seeds, salmon etc.) most of the time to optimize the benefits and feel good. Does that mean you can never ever eat Mayo for example ? Of course not ! Think moderation and observe how foods make you feel .
I did a super quick meal prep today .
Rice (4 portions )
Tray of charbroiled broccoli +Brussel sprouts ( 6-8 portions - I don’t skimp on those !)
Mustard capers salmon ( 3.5 portions )
Boiled eggs ( 7 I think )
Marinated Chicken breast for air frying later.
I can use left overs for the same meal or mix and match , put salmon on fresh salad , add rice to chicken , snack on boiled eggs with mustard etc.
It really helps to be prepared and have options to make a plate fast when you are hungry and busy .
Want to change your nutritional habits and get on sustainable “ track “ without obsessiveness ! I can help ! 🙋♀️ nutritional coaching journey is fun and covers so many things Life , cause we are not separate from our emotions , character , unique life. PM me if you’d like to take an easy leap ! Special promo price for new clients ! $200/month for 8-12 week program . 💕
Be well ✌🏻
