Nutrition!

“The key to continued weight loss is keeping one’s compensations just slightly ahead of one’s indulgences.” Guiliano

In this week’s module we will look at Nutrition Basics for Weight Management:

Check out this quick presentation on Practical Nutrition. 

It goes for about half an hour, why not grab a pen and paper so you can make notes.  (There is a printable PDF SUMMARY of the Five Key Principles of Nutrition at the bottom of this page.)

The WHAT? Method helps you to summarise the five key principles of nutrition.

Of the Five Key Principles of Nutrition, you will have one or two areas that are probably weaknesses for you, perhaps you were able to figure them out for yourself or maybe you were made aware of them for the first time during your initial assessment?  (What are yours?)
This will be a good place for you to focus or make a start.

For example, you may need to pay attention to the timing you eat, or portion control.  If your greatest challenge is emotional or comfort eating, stay tuned for next weeks module!

(Click on the words below for a printable handout summarising the five key principles of nutrition: W.H.A.T.?)

WHAT? Nutrition Summary

(Nutrition Enthusiasts, I have added more content below… so keep scrolling down to read more about What, How, Amount and Timing to Eat!)

RECAP: Tying Nutrition in with the Master Plan

Remember that to right-size your weight, we want to do three things:
  1. Build and maintain muscle;
  2. Control Blood Sugar and
  3. Support your body through stress.

Nutrition is a crucial starting point. Here’s a reminder why:

  • How does nutrition affect your muscle? If you skip meals or don’t eat properly this can cause your body to break down your muscle to use as fuel.  The less muscle (lean body mass) you have, the slower your metabolism.  A lean body has a fast metabolism.  (Muscle burns more energy than fat!)
  • Why is controlling your blood sugar with nutrition important? Poor eating habits can negatively affect your blood sugar causing you to store excess fat and lose muscle, both of which will negatively impact your weight management efforts.
  • What about nutrition and stress? Stress INCREASES fat receptors in the abdomen, so it can actually make you fatter! Stress can be responsible for all sorts of “bad” eating habits (like comfort eating, or not having enough time or energy to shop or prepare food).  Eating when stressed can affect your ability to digest food, and deplete your body of vital nutrients, and finally eating certain foods can actually “cause stress” on your body or put your body in a stressed state, for example allergies or stimulants (coffee and sugar).

For THE ENTHUSIASTS out there…

Here is more great information for you:

Exploring the first four principles of Nutrition further (you can explore each of these in more detail by clicking on the links, but there is also a summary PDF for you at the end of this section):

1. What to eat:

Imaging of a mushroom

Eat Real and Raw

Forget about diet. Focus on NUTRITION!
Nourish your body with real food, raw food and food that suits your body.
  • Here are some notes and guidelines on Real Food:  Click to read: REAL FOOD
  • And while I don’t really believe in “forbidding” any foods, there are some foods we really do want to keep off our daily foods list, like highly processed or artificial foods. Put these foods on the “Low intake” list.   You can check out more information on how to choose foods that are low in glycaemic load and low in damaging compounds here:  low G.L and low A.G.E
2. How to eat:
In a nutshell, be present (don’t multitask when eating) and eat slowly.
You can find more information here: How to eat
3. Amount to eat:
How much is the right amount?
The simplest way to know is: Eat until satisfied, when you are hungry again, eat some more. Never overeat.  Avoid the temptation and habit of overeating.
There will always be another opportunity to eat.
You can find guidelines on portion control to help you here:
Amount to eat
4. Timing: When to eat:
Eat regularly and don’t skip meals.
Timing to eat
“What saves a man is to take a step. Then another step. It is always the same step, but you have to take it.” Antoine de Saint – Exupery

 

(If you haven’t already, remember to print off your nutrition summary.  Click on the words below for a printable handout summarising the five key principles of nutrition: W.H.A.T.?)

WHAT? Nutrition Summary