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Speaker 1
is one thing that bothers me so much about the nutrition fitness coaching industry in general. And if you stick along, I'm going to tell you why. Because this week on Tinas arena, we're going to talk about nutrition and healthy eating habits.

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Speaker 1
It's going to come down to a couple of basics, and a couple of basics are the things that you need to repeat and be consistent with over and over and over. And that's going to build your baseline of health. I did not grow up healthy. I grew up chubby. I didn't exercise at all. I was not fed appropriately.

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Speaker 1
I ate fast food all the time.

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I had an eating disorder.

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my health and my fitness has been built

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Speaker 1
brick by brick by brick, over the past decade

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Speaker 1
I have learned,

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Speaker 1
forgotten, made mistakes, and relearned about this whole health journey. And it's taken me a long time to feel comfortable enough in my journey and myself to start talking about it, because I really started off from like no knowledge whatsoever.

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Speaker 1
And so I feel called to share things about nutrition and healthy eating habits because I didn't have any of that baseline growing up.

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Speaker 1
So first thing about nutrition is that we always, always, always want to be eating balanced meals and lots and lots of vegetables, right. So a balanced plate is going to be a lot of vegetables. Serving a protein, usually about a palm size or two palm size depending on what your protein requirements are. And maybe like a handful of small handful of carbs.

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Speaker 1
I would go like this much vegetable,

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Speaker 1
a heaping handful like Oliver when you went to the soup kitchen and he said, please, sir, can I have some more like that much vegetables? And then palm sized, serving 1 to 2 pound size of protein and a small handful, maybe a fist size or less of carbs.

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Speaker 1
So that is an easy visual for you to imagine.

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Speaker 1
And that's going to be based off of maybe 3 to 4 meals a day.

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Speaker 1
So if you're eating more than four meals a day, then obviously you would need to cut back and divide the servings appropriately over the five meals that you are having. Now, for me, how I make this a little bit more easier because I get sick of eating a lot of protein all the time.

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Speaker 1
I have two protein shakes, a day, and that might seem like a lot for some people, but

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Speaker 1
it's working for me so far.

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Speaker 1
I used to absolutely hate protein and would despise drinking it all the time, but I have finally found protein whey protein that works for me, doesn't create any issues with my stomach, and it makes me feel good because I love the taste of it and I'm super happy to drink two of them a day.

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Speaker 1
It is not feel restrictive to me in any way and I feel really good about it.

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Speaker 1
my first protein shake in the morning is coffee flavored, and I might eat a little bit of carbs like just some random snacks from the fridge, like leftover rice or an apple or some sort of fruit.

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Speaker 1
Because in the morning I know I'm going to go to the gym. So just eating a little bit of carb to get that extra energy boost, and then the 25g of protein from my protein shake.

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Speaker 1
my protein shake also contains a little bit of fat for some flavor. So that's a pretty well balanced meal for me.

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Speaker 1
And I'm off to the gym.

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Speaker 1
My second protein shake of the day will just be dispersed throughout the day. Doesn't matter what time I drink it at, whenever I feel thirsty, whenever I want to treat myself like something yummy flavored,

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Speaker 1
it's not really hard at all to be getting an adequate amount of protein in your diet. And you can also incorporate protein based snacks like Greek yogurt.

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Speaker 1
even nuts and seeds and vegetables can also be a source of protein, although they won't be as high in protein as meat or dairy sources.

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Speaker 1
You can still get protein when you're

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Speaker 1
eating tofu and nuts, they all have tiny bits of protein in it. So if you are eating a lot of those, like the protein, grams will still add up over time. It's just when you are not eating lean meat, then the carbs and the fact that are also present in nuts and seeds and whole grain pastas and stuff that will also add up.

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Speaker 1
So if you're watching your calorie intake and you want a high protein intake, it just makes sense to be eating lean protein. However, it's not necessary, and it's not like the end of the world if you don't.

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Speaker 1
And that's why I think that it's so important for us to experiment and find out what works for us.

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Speaker 1
I used to be all about eating breakfast and would love breakfast, have a whole meal, make it fancy.

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Speaker 1
But at this point and stage in my life, I don't really want that extra

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Speaker 1
drain on my willpower to think every day of what I need to be eating for breakfast. So although it might seem like an incredibly small, basic, simple breakfast to many people, my protein shake and my apple is absolutely perfect. I don't have to think about anything.

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Speaker 1
I love the way my protein shake tastes, and it doesn't feel restrictive to me at all.

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Speaker 1
My breakfast is usually about 300 calories, which might seem like a little bit to some people, but if you are going on a calorie deficit, then it just makes sense to make your meal smaller.

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Speaker 1
That's how a calorie deficit work.

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Speaker 1
my protein shake is probably around 150 calories. And then, depending on what snack I eat with the protein shake, it's another 100 to 150 calories.

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Speaker 1
Although that may seem small to some people, I know for myself, I snack throughout the day, probably having a tiny snack

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Speaker 1
after the gym,

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Speaker 1
so I don't feel restricted at all.

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Speaker 1
the smaller breakfast in the morning leaves me with a little bit more room at dinner because I like to feel full at dinner. I don't have to feel full in the morning. That makes me feel slower and grow here. But at night time, before I sleep, I like I cannot sleep on an empty stomach, so I.

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Speaker 1
I like saving that extra little calorie room for dinner. It just helps me.

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Speaker 1
Second, nutrition habit that I think everybody needs is to read packaging labels on food. So last week I just bought vector cereal, which one of my friends reminded me that I absolutely love vector cereal, and it actually used to be one of my trigger foods, which now I'm happy to say that I can eat vector cereal without being triggered.

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Speaker 1
So yeah, go me. And also, I picked up after cereal last week and I noticed on the packaging it says 13g of protein right on the front of the packaging. Now it's not lying, but it's misleading you. If you did not read the label, you would think that Vector Cereal had 13g of protein. But if you read the label, it says vector cereal has 13g of protein per serving.

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Speaker 1
If it is eaten with milk. So the vector protein itself only had about five grams of protein, and the other eight came from the milk that you put in it to eat it with.

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Speaker 1
so, if you're eating vector cereal with a plant milk that doesn't contain protein, then you're only getting the five grams.

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Speaker 1
it's very misleading. And it's very important that you read the label so that you know exactly what you're consuming.

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Speaker 1
I also like to read the label so that I know what the ingredients look like. I am not super finicky about ingredients.

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Speaker 1
I would just like to know what I'm consuming and being aware more than anything about the macro ratio.

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Speaker 1
I also like to look at fiber content. So vector had a pretty decent fiber content. So I was really happy with that.

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Speaker 1
And second, reason for you to always read information labels is because I was looking at popcorn packages to buy last week as well.

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Speaker 1
I really enjoy a crunchy snack. And popcorn is a great option for me because popcorn generally is low in sugar. Depending on the flavor that you get, can be low in fat and has fiber content because you're eating the kernels. So popcorn is a very good option. It's lots of air, so it will fill you up as well.

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Speaker 1
And it's high fiber. All of the things I just said. So I was looking at those individual packages that you buy and you just stick in them microwave and microwave. And one of them was butter flavored. And I think I even chose the light butter flavor option, but it had 17g of fat in it, which is not a crazy, crazy amount of fat.

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Speaker 1
But then I looked at the PC Blu menu option and that one for one package of individual serving size or whatever it only had, I think, three grams of fat in it. So if I'm looking at those two options and what am I going to pick? Obviously I'm going to go with the one with the three grams of fat.

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Speaker 1
that's not to say that I hate fat in all of its forms, but if I want to lose weight, I need to watch my calories. And it just makes sense that I would pick the one with the lower fat content,

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Speaker 1
or simply I can eat more of the PC Blu menu option because there's just less calories in it.

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Speaker 1
Third thing. And I'm going to tell you what I hate about the fitness industry. Third thing is just stick to the basics and just keep showing up day after day. Keep on keeping on. And the consistency is what is going to get you there. Time after time after time.

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Speaker 1
If you're trying to be a healthy person, then you absolutely need to be focusing on getting

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Speaker 1
high fiber, high protein, high vegetable

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Speaker 1
every day.

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Speaker 1
the more that you prioritize every single meal, the better off you will be. And the thing that I was telling you about that I hate about the fitness industry, is how people like to rebrand things.

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Speaker 1
You make them fancy. I'm not going to name names, but there are just examples of people just renaming the same thing and hiding it under, lead magnet or something like, you have to sign up to figure out what this exclusive idea that I came up with is, or else I'm not going to tell you. And it's revolutionary.

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Speaker 1
It's groundbreaking. And then you sign up, you pay for the program, and you find out that they're just telling you to prioritize high protein to prioritize high fiber, drink lots of water, get your daily steps in, and eat a ton of vegetables a day. I can't tell you how many times I've paid for programs, and how many times I've paid for online courses where they're telling you like, oh, we've got this exclusive new method and you must sign up to figure out what it is.

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Speaker 1
Well, I'll tell you what it is. It's the basics. It's consistency

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Speaker 1
all of the information is out there and free. You do not need to be signing up for courses that teach you new methods and new revolutionary ideas.

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Speaker 1
I promise you, it's all out there already. You really need to take a look back at your habits and your goals and your actions, and really ask yourself if the actions that you are doing really align with the outcome that you want. If I want to be a fit person, but I haven't been to the gym in a week, am I really performing and acting in the way that I want to be?

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Speaker 1
if you're not, then what are you doing? You're just circling the block and you're not going to get there. So if you really want to get to your goals, then you need to start

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Speaker 1
doing the action.

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Speaker 1
And when it comes to nutrition and healthy eating, balanced plate as much as possible. I'm not going to say every time, all the time balanced plate as much as possible. Read nutrition labels. And if you are constantly eating out where you don't get access to nutrition labels, and that is probably a problem and you need to go back to step one, which is balanced plate as much as possible, and then reduce nutrition labels, and then just stick to the basics all the time and show up time after time again, because that is what's going to take you there.

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Speaker 1
Okay, so I hope that these ideas, I hope that none of these ideas were revolutionary for you, and I hope you've heard them over and over and over again. And I hope that this time when I said it, it clicked something in your head. And you're going to do it, you're going to start. You don't have to. It doesn't have to be perfect.

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Speaker 1
It doesn't have to look good in any way.

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Speaker 1
it's consistency time after time after time. And if you need accountability, that's what I do online. So shoot me a message, send me an email and we'll get you started.