Some revealing nutrition insights from a holistic health coach & body transformation specialist…
What’s the number one way to lose body fat, gain muscle and completely transform your body?
What’s the best way to prevent our top two killers – heart disease & cancer?
What’s the best way to correct thyroid dysfunction, hormone imbalances & numerous other health ailments?
What’s the difference between a professional athlete and a recreational athlete?
What’s the ONE thing that most people struggle with?
Sure, other lifestyle factors such as stress and toxicity also determine our level of health, however it’s our nutrition (or lack of) that takes centre stage.
It’s also why in the domain of fat loss and body transformation you’ll often hear personal trainers throwing around those annoying, cliché sayings…
Saying such as…
Plain annoying, right?!
Here’s why nutrition can be a VERY touchy subject
Some habits become ingrained over time, and let’s face it…
It takes a lot of courage to admit that what we’re doing isn’t working, let alone take a new direction and try something else.
As a health coach and body transformation specialist I can vouch for this 100%, especially when it comes to the very ‘touchy’ subject of nutrition.
For example, many a client has tried to negotiate with me…
“But can’t I just do 3 hours of extra cardio per week and NOT change my nutrition?” (Nope. The body doesn’t work that way…)
“Can I eat or drink XYZ and still lose weight?” (Within reason, maybe)
“How about we just do this workout and talk about nutrition later. (Translation: MUCH later or preferably not at all)
The real question is, why are so many of us unwilling to confront the “elephant in the room?”
Is Good Nutrition Really So BAD?
I believe the reason we’re often unwilling to change our nutritional habits is because of 3 common misperceptions about what it means to eat well…
Misperception 1: “Good nutrition is bland and boring”
Just because bodybuilders are renowned for eating bland foods such as tuna and broccoli, doesn’t mean you have to as well! I certainly don’t eat that way, and I don’t expect my clients to either.
Truth is, you can eat some VERY delicious foods and still get lean. It’s just a matter of using the right ingredients, trying a few clever swaps here and there (your tastebuds won’t know the difference) and knowing how to build this into a well rounded, sustainable nutrition plan.
When it comes to nutrition it’s what you do MOST of the time that really matters. Follow the 80/20 rule and you can’t go wrong. That means eating healthy at least 80% of the time, with the occasional indulgence thrown in. (the other 20%) After all, life’s too short to go on a diet.
My rule of thumb…
BLAND + BORING = DIET = UNSUSTAINABLE!
Misperception 2: “Good nutrition is time consuming”
In fact the opposite is true. I encourage all my clients to take just 20 minutes each evening (or first thing in the morning) to prepare their lunch and a couple of snacks ahead of time. Cooking extra dinner, and taking left overs for lunch will actually save you time. Having food on hand during the day also means you won’t have to interrupt your busy daily schedule to dash to the local coffee shop or fast food outlet. Best of all, you’ll save money as well!
Most of us lead very busy lives, we work part time or fulltime and /or have children, and that’s why I’m NOT a fan of complicated recipes with a ridiculous amount of ingredients.
For that reason the recipes I’ve compiled are super simple so you can keep your time in the kitchen to a minimum. (My body transformation programmes have 60 breakfast, lunch, dinners & snacks to choose from)
Misperception 3: “Good nutrition is expensive”
I certainly recognise that food prices are going up and up (which is just wrong in my opinion) and that we all have varying budgets. This means the majority of us have to be a little creative and do the best with the resources we have.
For example, if you have the space for a garden, go organic and grow as many fruits and vegetables as possible. If you don’t have room for a garden, how about bartering with your neighbour instead?
The efficient use of leftovers also needs to be a priority.
Another tactic is to buy “staple” foods in bulk such as oats, rice, dried beans, lentils etc. For example we’ve found that purchasing meat in bulk directly from the farm is incredibly cost effective. (Plus there’s the added bonus of our meat being free from antibiotics and hormones.)
Are You FRUSTRATED By Your Lack of Results from Exercise? / Is Your Health Suffering Because of Poor Nutrition?
Over the years I’ve seen many clients who were initially quite reluctant to change their eating habits. The majority of these clients did NOT change their eating habits overnight, but eventually they did make the change.
The most common ‘trigger’ that led to this change?
The sheer frustration of not being able to lose weight and/ or change body shape, even when exercising for hours on end – week after week, month after month. (Sorry to harp on, but NO amount of exercise will make up for bad nutritional choices. Exercise on its own will not help you to lose any significant amount of weight)
That, coupled with ongoing health problems that can often be reversed, simply by paying attention to what we eat.
How to Make Nutrition POSSIBLE!
And now it’s time to cut to the chase…
If you truly want to transform your body AND your health, eventually the realisation must be made just how important your food choices are.
It’s no coincidence that some of the healthiest and longest living on the planet have superior eating habits.
And it’s not by chance that successful body transformers and those that maintain a healthy body weight / body composition year round have mastered the art of good nutrition.
JUST DO IT!
Make your nutrition a priority and watch as your body changes on the inside and out within a matter of days.
Here’s how to make good nutrition possible…
1: J.E.R.F (Just eat real food!)
You don’t necessarily have to affiliate yourself with a particular diet such as Paleo, Mediterranean, Ketogenic etc, but what I do advocate is placing an emphasis on eating real food. That simply means cutting out as much junk as possible, namely processed, refined, artificially flavoured & sweetened ‘foods’ and drinks containing preservatives, added sugar, flavour enhancers and chemicals you can’t pronounce. (Pretty much anything in a packet, box or a can) Just eat the good stuff as mother nature intended most of the time. Fruits and vegetables are a great start!
2: Plan & prepare ahead of time
Probably the biggest ‘secret’ of all. Plan your meals & snacks the night before (or first thing in the morning) before your day gets crazy with work, kids, demands & deadlines. Miss your window of prep time and things can get ugly…
3: Make it your own
Forget trying to conform to a particular diet, particularly if it’s time consuming, expensive, doesn’t fit with your lifestyle or it just tastes like cr*p (!) Choose healthy recipes and snacks that taste good (and that meet the criteria of J.E.R.F) that you look forward to and the whole family can enjoy. Keep it simple, make it your own and I guarantee you’ll stick with it long term.
4: Be consistent
It’s true. Eating healthy requires an ongoing commitment, yet it’s really not that difficult. Besides, the benefits are too great. If however you see healthy eating as a mental drudgery, or that you’re somehow ‘missing out,’ you’ve probably missed the point. Like anything in life, if it’s truly important you’ll prioritise it and make it happen.
What’s more, as you start to become more conscious of your daily food choices, something amazing starts to happen…
Eventually healthy eating becomes an automatic habit, something you look forward to each and every day as the benefits to your physical, mental and emotional health become more and more evident.
Part 1: How Often Should You Eat?
Part 3: How to Use Portion Control
Part 4: Cheat Meals? Why, When & How