Nutrition
Food Matters
Have you ever worked out 5-6 days a week, pushing yourself hard at the gym or in your fitness classes and cannot seem to lose more than a few pounds? The key more than likely is in your nutrition. What you are eating or perhaps how much or how little could be gravely affecting your results. The internet seems to have a myriad of ideas, diets, meal plans and recipes. But which ones are good and which one are right or will give the fastest results? That’s where our philosophy at Mind and Body comes into play. We teach science, not the latest trend or fads in the diet world. We are committed to supporting you in learning everything that you need to know to live a healthy and happy life!
Meal prep
Our coach Amber PREACHES the “secret sauce” of success is meal prepping. We know that everyone has busy lives and honestly the burger from that fast food restaurant is just so much tastier and more convenient than a home cooked meal. The sad truth is that our food systems here in the U.S. are held to very minimum standards by the FDA and often what we are consuming at restaurants is filled with chemicals, additives, extra fat and lots of added sugar. By not setting yourself up for success with a well-rounded plan for meals through the week you’re dooming your health goals to be written another year on your New Years Resolution sheet.
It’s time to quite the junk food and the excuses and learn how to prep food and cook better. It’s time to prioritize your health now and your health in the future. It’s time to get yourself out of your comfort one and do the things that need to be done to make the changes you want to make. And our coaches are here to help you do just that.
Food FAQs
But what do I eat?
We always encourage our clients to eat a 80% whole foods diet. Shopping the outer “ring” of your grocery stores is where all your fresh food is typically placed. Fresh meat, dairy products, eggs, veggies, fruits and nuts. If you build your meals mostly out of these you will see massive changes not only on the scale but also your sleep and energy will improve.
Simple vs Complex Carbs
Simple carbs are quickly absorbed into the body being easy for our body to digest. They are usually processed in some way and lack fiber. These are things like bread, pasta, white rice, packaged cakes, cookies, chips and crackers. Also fruit juices, sodas and other drinks with sugar added.
Complex carbohydrates are digested much slower due to higher fiber content, lack of processing, and little to no added sugars. These include brown rice, lentils, beans, potatoes, sweet potatoes, vegetables and fruit.
How do I calculate my calories?
It all is based on your particular goals. Are you looking to gain mass/ muscle or to lose weight? Putting yourself in a caloric surplus can be fairly simple. Eat more protein and carbs. A caloric deficit however is where most people struggle. Start with following the Mifflin-St. Jeor Equation for finding your calorie bracket.
Why is every diet restrictive
It seems like every diet that comes across magazines or is touted for fast results requires extreme restriction or eliminating food groups entirely. What every one of those diets have at least one thing in common. Caloric deficit. That being said, you can indeed lose weight while still indulging in some of your favorite things on occasion while still moving forward towards you’re goals and avoid following such extremes diets.
What are macronutrients?
Our food is all built by 3 basic components, proteins, carbohydrates and fats. Protein and fat are considered essential to human survival and carbs are considered non-essential. Carbs are however the quickest form of energy and therefore they are good for our everyday function in moderate amounts.
Can I have alcohol and lose weight?
Alcohol is what we could classify as the 4th macronutrient. Once ingested alcohol basically turns to a carb or sugar. That being said, it is packed with calories (with a few exceptions) and should be eliminated from your diet or severely restricted when working towards weight loss. Temporary sacrifices for long term goals!
