Coaches Corner

Balanced Nutrition, the gold standard of ‘diets”

 

Atkin’s, The Zone, Vegetarian, Weight Watchers, South Beach, Raw Food, Mediterranean, Low-Carb, Low-Fat, Juice Cleanse, and Paleo are just a few of the hundreds of different types of diets around. One may diet to gain weight, to adhere to certain beliefs, to lower cholesterol, to gain muscle, or to help with the sustainability of the world. However, the most common reason to diet is to lose weight. Big surprise there, right? As a coach, I have noticed that close to 75% of our clients wish to lose weight. What diet should I use? I tried Low-Carb, but I couldn’t deal with the lack of energy. I tried Paleo, but my kids won’t eat the vegetables and I can’t make 2 different dinners every night. Diets come and go the same way the Ab Crusher 200 and Belly Belt came and went. Something new and exciting is always right around the corner, and it catches on for a few months then fades into only our memory. However, balanced nutrition is the Gold Standard of “diets”.

Balanced nutrition doesn’t have a catchy name, it doesn’t promise you’ll lose 20 pounds in 10 days, it doesn’t even say it will be easy; but is anything worthwhile easy? Balanced nutrition isn’t cutting out Carbs and Fat, or eating more Protein. It is about finding the proper ratio of these three macronutrients that will balance your body’s digestive systems and allow them to work at their most efficient levels. 40% Carbs, 30% Protein and 30% Fat is a safe-bet if you are wanting a bench-mark. After all, your body needs Carbohydrates (your body’s main energy source) in order to break down Protein. Your body needs Protein in order to rebuild tired and broken down muscle tissue. Your body needs Fat (unsaturated) to store, transport and absorb vitamins as well as protect all your vital organs. However, too many Carbs, and/or too many refined carbs, in the diet will lead to weight gain and potentially metabolic syndrome. Too much Protein may lead to dehydration, organ dysfunction or gastro-intestinal stress. Too much Saturated and Trans-Fat may lead to artery disease or heart disease. Here is a picture of what you dinner plate should look like:

It’s easy to know what to eat; fruits, veggies, brown carbohydrates, and bird or fish protein. But what is bad for me? A McDonald’s burger only has 30 g Carbs, 20 g Proteins and 15 g Fats. That fits into the ratio, right? Ok, maybe McDonald’s was a bad example. What about Lean Cuisine or Healthy Choice microwavable meals? Those have to be healthy if they say they’re healthy. They can’t lie to me. If it’s in a package or made in seconds in the microwave, it most likely isn’t the healthiest choice.

If your goal is to lose weight, and you are serious about it, the Elite coaching staff want to personally challenge you to give up these 6 items for the next 2 months and tell me of any changes, good or bad, that you notice.

  1. Trans, Hydrogenated and Saturated Fats
    1. These increase your risk of cardiovascular disease, stroke, and plaque blockages.
  2. Refined Carbs (white/simple carbs)
    1. Causes Insulin Spikes which place the body into “storage mode” to the store the carbs as fat. They are also addictive, calorically dense, and non-nutritive (NO Nutritional Value)
  3. Alcohol
    1. Very calorie dense, and can cause an increase in cortisol (a stress hormone that causes the breakdown of bodily tissues).
  4. Packaged/Processed Food and drinks
    1. Packed full of preservatives, synthetic chemicals and GMO’s.
  5. Sodium
    1. Causes water retention (bloating) to increase blood pressure, nerve problems and osteoporosis.
  6. High Fructose Corn Syrup
    1. High in modified sugars, increase weight gain, triggers insulin resistance, and breaks down into harmful free radicals in the body.

As coaches, we wish you nothing but the best in your health and wellness journey. We all know how hard it is to make these changes as we have gone through the same process, probably multiple times. We are not perfect with our diets, no one is. But it is the sum of our small efforts day after day after day that lead to success and achieving our goals. If we can do it, that means you can to! We personally challenge you to come to us and tell us what you plan on cutting out of your diet, to help you reach your weight loss goals. We will hold you accountable and support you throughout the whole process! Remember, balance is key. It won’t be easy, but it IS POSSIBLE. Everything worthwhile comes with a challenge. Let’s take this challenge on together!


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