Don’t think you have to dismantle your entire life in order to improve your health. One of the biggest mistakes zealous people make is to try to implement too many health changes too soon. It’s a mistake to: start a nutrition plan start working out quit drinking alcohol plan to increase daily steps and more… … Continued
What gets measured, improves. So think of calories like a budget. Just like managing your finances, tracking your food can help hit your goals. Put another way, imagine if you had money issues, your banker or accountant would likely encourage you to keep track of the money coming in and compare it to the money … Continued
While I’d never dispute scientific findings from @mackinpro – the world’s leading expert on protein and muscle metabolism, I know what makes me feel the best. Dr Stu Phillips caused a big stir with his recent evidence based post recommending 1.6g of protein per 1kg of bodyweight. By this calculation, 90g of protein daily … Continued
Want to be able to ‘trust your gut’ where nutrition is concerned? This is also called being an ‘intuitive eater’. Individual foods are never the problem, it’s your PATTERN OF EATING that may cause health or weight management issues. So you need to recognize your eating pattern: WHY you make some food choices (including possible … Continued
The devil is really in the dose! When you really want to, you can: -Drink the wine. -Have the dessert. -Eat the bread. It’s not what you do SOME of the time, it’s what you do MOST of the time that really matters. If or when you deny yourself ALL life’s little pleasures, you … Continued
Struggle to get enough protein at breakfast? Here’s how you can make your morning coffee even better while boosting your morning protein. If you can tolerate dairy, high protein milk makes for a wonderful protein rich cafe latte. I usually have two coffees in the morning which adds 18-20g of protein (on top of my … Continued
If you’re looking for a strategy to help with weight management, this might be really helpful for you. (*If this video is too quick, just pause to read.) Front-loading calories can suppress evening hunger and help curb late-night cravings — even NIH-linked research shows eating earlier may support better appetite control and weight outcomes. (I … Continued
If you have a sweet tooth, make sure to give @madelainerascan a follow for easy healthy recipes like this one… I used: 150g 2% cottage cheese 12g cocoa powder 12g monk fruit powder 1/8 cup water zest of 1/2 orange 10g Lindt dark chocolate (one square) Macros: 228 cal 9F 19C 24P This recipe isn’t … Continued
When you CHANGE YOUR MIND about who you are, you can BECOME THE PERSON YOU WANT TO BE… Because you can stick to the habits that will make you healthier. Becoming healthier really involves changing how you see yourself. Tell yourself: I’m the person who… Eats intentionally… Enjoys food at home… Food preps… Decides what … Continued
Learning how to delay gratification is a useful skill. One way you can do this with nutrition, particularly when you want a snack (that you might not need) is by setting a 5 minute timer. If you can put TIME between you and a potentially unhealthy snack, you will likely make a better choice. Instead of … Continued