Nutrition is key in so many areas of life. With so many options of eating almost making it more confusing as to how we reach out goals, let's talk about three of the most important issues.
First, do you have a nutrient deficiency?If you are an athlete you are more likely to be deficient in iodine, vitamin d, zinc, vitamin e, calcium, and magnesium. Add to this if you are on one of the more popular diet plans vitamin b7, chromium, and molybdenum. Furthermore are you under stress you may need more protein and omega 3.
Blood, saliva, and urine testing are ways to accurately see what is going on. Let's look at something a little easier as a starting point.
Here are a few of the most common
- Water (low-level dehydration) solution, you guessed it drink more water.
- Vitamins and minerals solution, eat more variety of foods rich in vitamins and minerals and supplement with absorbable minerals and vitamins.
- Protein particularly in woman and in men with low appetites solution eat more foods rich in protein. How much protein do you actually need? Ask your coach.
- Essential fats solution, eat more good fats grass fed beef, fatty fish, algae oil coconut oil and or supplement with a whole food omega 3.
Next how much are you putting into your piehole.
For example, men might begin by eating:
- 2 palms of protein dense foods at each meal;
- 2 fists of vegetables at each meal;
- 2 cupped handfuls of carb dense foods at most meals; and
- 2 thumbs of fat dense foods at most meals.
And women might begin by eating:
- 1 palm of protein dense foods at each meal;
- 1 fist of vegetables at each meal;
- 1 cupped handful of carb dense foods at most meals; and
- 1 thumb of fat dense foods at most meals.
This can also be dependant on other factors. How is your digestion and gut health? How is your sleep? What is your body type? Don't know ask your coach for help, we are here for you.
For 9 in 10 people, eliminating nutrient deficiencies and getting food portions right will make a huge difference in how they look and feel.
However, for those who want to go further – because they have more advanced goals or because they’re already doing the first two and still struggling – what is your food composition.
Last but not least meal frequency.
For years dietitians and nutritionists (myself included) thought that the best approach to splitting up your daily food intake was to eat small meals frequently throughout the day.
From early research, we assumed that this would speed up the metabolism, help control the hormones insulin and cortisol, and help better manage the appetite. However, we now know better.
All the latest research suggests that as long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference. Personally, I find eating 2 meals per day works best for me.
Always listen to your body, do a self-check in asking the question "How is that working for you?"
Remember we are here to help, ask the question, and when you feel like you are ready to make changes, don't overwhelm yourself with doing it all at once. The only way to eat an elephant is one bite at a time. When you are struggling don't give up let's problem solve. Realize fixing a long term gut issue or hormone imbalace can take months and the results can be profound. You deserve optimal health and we are here to help. Our staff is extremly knowlegable in many aspec of health with all our own experiences with self experimentation.
Now Go Lift Something Heavy