So this week is dedicated to N – Nutrition:

  ~ First, and most important – EAT!  Please do not ever skip meals, or just give in and eat “crap” simply because it’s convenient.  I completely understand that  we are officially in the holiday season and some days life throws major curve balls, and we just have to go with what we have at the moment.  However, if you’ve intentionally thought out your meals for the week, purchased the groceries needed, and prepped the meals then you’re ahead of the game and so ready for whatever life throws at you! 

~  When planning out your meals, be sure that you include protein in each meal and snack.  Even if it’s only 15 to 20 grams, you’re doing great.  Protein is the building block for muscle.  Firm muscle is what gives that toned look, AND muscle mass aids in burning body fat.  You definitely want to build and feed that muscle!

There are SO many protein-packed foods out there, that can be “dressed up.”  Kodiak and Pamcakes are fantastic pancake/waffle batter mixes you can use.  Simply add Greek yogurt and/or eggs when you mix the batter, and the protein numbers get even better!  You can use natural peanut butter, honey, and/or whipped cream to top these.

Please remember that carbs ARE GOOD!  In fact, complex carbohydrates are necessary.  Our bodies need fiber, and complex carbs give us energy, sustained energy.  These are regular baking potatoes, sweet potatoes, brown/wild rice, jasmine rice, oatmeal – etc.  This does not mean that breads are out forever; however, it does mean you should replace white processed/refined breads with Killer Dave’s grain bread or Ezekiel breads.

Just like those caterpillars we watched form their cocoons way back in the spring, they emerged with transformed bodies and beautiful wings.  Those wings were brand new, and they had to learn how to carry and use them!  Each part of your transformation will bring challenges and surprises on your way to a better, healthier you.

So, carrying on with our transformation journey, let’s keep talking about nutrition.  We’ve covered protein, carbohydrates.  Now it’s time to talk about the fats!   We’ve all seen the low fat foods; keep in mind that these aren’t necessarily healthy.  There are healthy fats, and we need those!  These include avocados, almonds, natural peanut butter, extra virgin olive oil.  These healthy fats are actually essential!  So make sure you’re getting the right amount of these, rather than saturated fats.

We defnintely need a balance in our macronutrients!  Lean protein (at least 20 grams in each meal), complex carbohydrates, and healthy fats.  Whether you’re a fan of vegetables or not, we all really need at least two to three servings of green veggies each day.  I know this isn’t always going to happen. . . so that’s why taking a quality multi-vitamin is so important!

And – finally, tracking meals will be exceptionally helpful!  Be sure you log what you eat so you can track the macros you’re actually getting!  Let’s be intentional with getting in enough of the right foods each day.

We’ve got this!!!! And remember that reclaiming and maintaining your fitness and health is essential, and, without a single doubt, an important investment. If you seem to be struggling – maybe you’re unsure how and where to start, need accountability and/or a balanced plan, or maybe even reached a plateau – please consider enlisting the help of a professional certified trainer to get you heading on the right track. I’m absolutely here to help you any time! (From now until Christmas, you can schedule a consultation with me at no charge! I would love to discuss your goals with you to see if we can work together.)

Feel free to click on the Contact Me link on this site, or email me at Fitteachermom@aol.com.