HEALTHY EATING & LIVING GUIDE
Your life does not need to revolve around food. Food is fuel, there to enjoy, but mostly there to keep you alive and performing at your best. Take each day as it comes and set yourself up for success without obsessing over each meal. Live your life and use your meals as an accent. Life is a stage and sometimes you need to just find better lighting. The person who loves walking will walk farther than the person who only loves the destination. When you love the journey, the goals just happen. Enjoy the process, learn from mistakes (they will happen!), and get addicted to feeling good
HEALTHY EATING
Tips and Tactics
★ Eat plenty of high-quality protein, fiber, and unsaturated fats.
★ Limit saturated fat, added sugar, refined carbs, and processed foods.
★ Grocery shop with a plan. Avoid shopping when hungry!
★ Add greens into your breakfast.
★ Focus on getting in 3-5 full, well rounded meals throughout the day.
★ Avoid snacking away your calories for the day. Fill in with 2-3 smart snacks.
★ Start your day off by drinking water and get in at least 1 gallon of water daily.
★ Don’t drink your calories - eliminate juice, soda, fancy coffees, and other flavored beverages.
★ Choose healthy oils (extra virgin olive oil, avocado oil & coconut oil).
★ Stick with the basics. Meal planning does not need to be elaborate to be effective.
★ Set a schedule if possible. Try eating your meals around the same time each day.
★ Repeat what you like. Take note of your favorite, easy meals and reuse them.
★ Don’t forget micro-nutrients. Micro-nutrients come in the form of fruits and veggies (among other things). These are needed in order to help you function and perform everyday.
★ Focus on macro-nutrients. Protein, fats, carbs, and fiber are nutrients required in larger amounts. Use these to your advantage when planning your meals.
GROCERY LIST
HEALTHY LIVING
Tips and Tactics
★ Get 7-9 hours of sleeps per night.
★ Drink water (have we mentioned that yet?)
★ Put electronics away 30 mins to an hour before going to bed.
★ Avoid checking your phone first thing in the morning.
★ Make your bed every morning.
★ Be aware of the negative effects things like alcohol and smoking will have on your results. We recommend cutting them from your life or at least limiting them.
★ Move at least 30 minutes a day.
★ Prioritize healthy relationships in your life.
★ Practice self-care daily, read, journal, listen to a podcast, meet with a friend, etc. Do something that fills you up and recharges your energy.
★ Start small - don’t try to tackle new lifestyle changes all at once.
★ Challenge your mind - learn a new skill, start a hobby, play brain games.
★ Avoid never-ending to do lists. Use a daily calendar to help keep you on pace and moving forward.
★ Invest in your recovery (both physically and mentally). Spend 20-30 mins at least 2-3 times a week investing in your recovery. This could be in the form of yoga, foam rolling, stretching, meditation, prayer, etc.
★ Practice gratitude daily. Say it out loud or write it down. Positive self talk and gratitude is hugely effective in creating a flourishing environment for you to thrive in.