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I recently completed my certification to add the title Level 1 Certified Nutrition Coach<\/strong><\/em> to my name through a great company out of Toronto called Precision Nutrition<\/strong><\/em>.\u00a0 Through this course I learned a lot of new tips and tricks to help clients who struggle with weight loss, gaining muscle, or athletes and weekend warriors wanting to properly fuel their body for exercise.<\/p>\n I wanted to share these very important and easy to follow 5 Habits created by the folks at Precision Nutrition.\u00a0 This is basically a checklist of questions you should ask yourself as you sit down to eat each meal.<\/p>\n <\/p>\n THE HEALTHY EATING CHECKLIST:<\/strong><\/p>\n 1. ARE YOU EATING SLOWLY?<\/em><\/strong> 2. WHERE’S THE PROTEIN?<\/em><\/strong> 3. WHERE ARE THE VEGGIES?<\/em><\/strong> 4. WHERE ARE THE CARBS?<\/em><\/strong> 5. WHERE’S THE FAT COMING FROM?<\/em><\/strong> Email michelle@core-condition.com<\/a> for more information about healthy meal planning or visit www.PrecisionNutrition.com<\/a><\/p>\n
\n– With each meal sit down and take your time, 15-20 minutes to eat a meal is about right.
\n– Make sure you stop eating when you are about 80% full because it will take your body a while to send the signal to your brain that you are full, and often by then it’s too late and the damage of overheating has been done.<\/p>\n
\n– Is there at least 1 palm-sized portion of protein dense food in your meal?
\n– Women should aim for 1 palm-sized portion and men should get about 2 palm-sized portions.<\/p>\n
\n– Do you have at least 1 serving of veggies on your plate?
\n– 1 portion is approximately the size of a fist, they can be prepared any way you like, and you should aim for a 2-3 portions per meal.
\n– Shoot for a rainbow and try to mix up different colored veggies.<\/p>\n
\n– if your goal is fat loss and you haven’t just completed a workout, avoid starchy carbs and opt for a double serving of veggies instead.
\n– if this meal is post-workout (1-2 hours after) its fine to eat a healthy serving of minimally processed starchy carbs such as: whole grain bread, whole grain rice, oats, or potatoes\/yams etc.<\/p>\n
\n– eating fat does not make you fat!
\n– to support weight loss the body needs some fats from various foods, but try to stick with whole food sources such as: eggs, meats, fish, avacado, olives, nuts, and seeds.
\n– Spread these fats with meals throughout the day combining sources of saturated, monosaturated, and polyunsaturated fats (approx. 1\/3 of each).\u00a0 Meals higher in carbs should be lower in at and vice versa.<\/p>\n