Nourish'd Nutrition

Let’s be real... it’s not hard to find carbs. But every so often, clients ask me about what kind of carbs are the best to eat. Here’s the thing, I’m all about QUALITY whole foods. But I also know that they aren’t the only thing my clients want to eat.... So here are some carb ideas with whole foods options and some processed options. I’m all about the 80/20 rule. 80% whole foods and 20% whatever your heart desires. What’s your favourite carb option???

Want to lose weight but don’t want to count macros? Here’s where to start. In your 3 main meals fill 1 plate with food! Im not talking your Grandma Fayes special thanksgiving plates.. I’m talking a normal, everyday sized plate. Fill 1/2 your plate with Veggies.... 1/4 of your plate with Lean Protein 1/4 of your plate with Starchy carbs and Fats. It doesn’t just stop here. There are other factors that go into losing weight. But if you aren’t interested or ready to count macros, this is the place to start! Always start with 1-2 things and do them consistently every single day. Then you can add in other factors to help you along the way. Start by filling your plate like this, and see how you do! Do you count macros? Or would you rather fill your plate like this?

How to go from a SCARCITY mindset to and ABUNDANT mindset. I’ll be honest, I lived with that scarcity mindset for SOO long. It’s crazy to me to see the changes I have made over the last few years. It all stems from stepping out of my comfort zone, finding other people aligned with my beliefs and opening up to change.... I invested in myself, I changed my environment, I educated myself, and worked on self development. I’m constantly adjusting and learning. And I’m so thankful that I am on this path. I want everyone to feel the way that I do, and to finally let go of their scarcity mindset. It will change the trajectory of your life. Have you lived in a scarcity mindset? And what did you do to change it? Tell me below.

HOW TO READ A NUTRITION LABEL. I don’t know how many times a client has come to me, and has no idea how to read a nutrition label. This may be one of the first steps to healthy eating, and of course tracking macros.... The serving is one of the most important parts. As well as how many grams of protein, carbs and fat is included in 1 serving. The other problem I see with clients is that they think a certain food source is a protein when really it’s a fat OR even a carb. And yes food can contain high values or almost the same values for 2 of those macros, like geek yogurt. Its high in both protein & carbs. But I get many people thinking peanut butter is a protein, when really it’s a fat. Yes... it’s a fat. And you would add it towards your fat intake for the day, not protein. So here’s how you can read a nutrition label like a BOSS: 1. Look at all macros (protein, carbs & fat) and see which one has the highest value. Whichever one, out of the 3 is the highest. That is your macro. boom. 2. THEN look at the serving size. For example. Say Peanut butter has 18g of fat per 2TBSP of PB, and for a more accurate measurement it will say how much the serving is in grams... so say 30g. 3. When you go to measure your PB and you only need 9g of fat. You would measure 15g of peanut butter, out of the jar. Make sense? Counting macros isn’t for everyone, and I wouldn’t start all my clients there. Some are farther a long then others. But a great starting point is learning how to read the label properly, and be able to identify a food source as a specific macro. If you are wanting to making a healthier switches, start reading nutrition labels. Know what a protein, carb and fat is, and keep moving forward from there. Start looking at what is in the food, so looking at the ingredient lists. It’s a good idea to know what is in your food. I’m curious... did you know how to read the nutrition label?

WHY I DON'T GIVE OUT MEAL PLANS. It’s like riding a bike with training wheels. You rely on those training wheels everyday to hold you up, so you can ride on your own. You never take them off because you don’t know how to balance and ride by yourself. So you keep them on to stay comfortable. As soon as you try and take them off, you fall, and rather then getting the tools, knowledge, and courage to ride your bike by yourself... you put the training wheels back on.... You are never properly shown how to ride your bike without training wheels. That’s the same with Meal plans. Your coach doesn’t show you how to navigate food properly, and you are left with no knowledge of how to conquer food on your own. You may get results but then once those meal plans are gone, what happens next? Meal plans don’t give you the freedom, knowledge and confidence to do it on your own. Instead you are still relying on someone to give you the answers. I give my clients the tools to navigate nutrition on their own. They know once they leave me, they won’t rebound. Why? Because they were educated. They aren’t scared of food, they don’t see it as good or bad. It’s just food. You arent left thinking now what do I do?. You are given the knowledge to build your confidence and take the training wheels off and ride on your own. When you fall down, I help you back up and we try again. I help you navigate nutrition to set yourself up to ride your bike on your own. You will always have your nutrition tools in your tool box to use anytime you need, and help you navigate through life. I don’t just help you lose weight, but also help you keep it off. Meal plans aren’t included.