Jun 20, 2019
When many people think about changing their eating habits they
often forget to consider their total nutrition. A lot of people
focus on taking things out of their diet when they should actually
think about putting things into their diet. When you think about
adding things to your diet you begin to think in terms of abundance
rather than lack. How have you been thinking about your total
nutrition? Do you think about adding or subtracting things from
your diet? Listen to this episode to hear what you can add to your
diet to ensure that you are getting everything you need to live a
Outline of This Episode
- [1:22] Water is so important!
- [5:29] Eat protein with every meal
- [10:41] Eat non-starchy vegetables
- [19:02] Replace unhealthy fats with healthy fats
- [23:12] Time your carbs
- [25:45] Eat whole foods
- [32:06] Drink zero-calorie beverages
7 habits you can remember to ensure total nutrition
- Drink more water. Yes, we know we talk about
this a lot, but it’s because drinking enough water is so important!
Make sure to drink half your body weight in ounces of water each
day. You’ll want to add even more if you have been eating things
you wouldn’t normally eat. You can add lemon, frozen berries, or
cucumber to change the taste. What do you like to add to your water
to ensure you drink enough?
- Eat protein with every meal. Did you know that
most women need 100 grams of protein a day and most men need 160
grams of protein? A portion of protein equals about a palm-size of
meat. If you have trouble getting enough protein then consider
using whey protein isolate in your protein shakes.
- Eat non-starchy vegetables with every meal.
First, let’s define what a is a non-starchy vegetable is.
Basically, it’s any vegetable besides winter squashes. And sorry
but, peas, corn, and potatoes (these are carbs) are also not
included. Non-starchy vegetables are nutritional powerhouses that
contain many micronutrients. One way to cheat is to sneak veggies
into your diet by adding spinach to your shakes. If you still are
having a hard time eating enough vegetables, find ways to replace
vegetables for carbs.
- Eat healthy fats with each meal. Healthy fats
include coconut oil, olive oil, ghee, bacon grease, and avocado.
Try not to use canola or vegetable oils when cooking. Remember
you’re not trying to add fat, just switch to healthier oils. It’s
easy to overdo it on the healthy fats by adding too many nuts or
avocados to a salad. What do your salads look like?
- Time your carbohydrates. It’s best to eat
carbs post workout and before sleep. Timing this can be tricky, so
figure out what works best for you. If fat loss is your goal then
be aware of how many carbohydrates you’re getting as well as the
timing of them. If you slip up don’t worry, just make a different
choice at the next meal. Where are you getting your carbohydrates?
Are they coming from quinoa or wild rice? Or are they baked goods?
Make you’re eating complex carbs from whole sources rather than
simple carbohydrates from baked goods or packaged foods.
- Eat a wide variety of whole foods. A good rule
of thumb is don’t eat things that come in a package. Another rule
is, can you pronounce and read the ingredients? If your grandmother
wouldn’t recognize it as food then don’t eat it. Eat things that
will go bad in a reasonable amount of time
- Drink zero-calorie beverages (but not diet
soda!). Sodas, alcohol, juices, and those fancy coffees
are all full of calories and have little or no nutritional value.
Try adding supplements, lemon, cucumber, or berries to your water
and skip the empty calories and excess sugar.
Think of total nutrition in terms of abundance rather than
When you change your mindset about your diet you start thinking
in terms of abundance rather than focusing on what you can’t have.
Once you start replacing the junk with healthier options you will
ensure total nutrition and start to look and feel better. How have
you been changing your diet?
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