HEALTH MATTERS

Drop the diet and stick to the 10/10 principal plan!

Just for the Health of It

With Coach Shelley Gaudet

Do you know what my least favourite four letter word is? DIET.

Although I am a nutrition coach I do not believe that any of my regular clients should go on a diet as it represents something that you would do on a temporary basis. You may hear people say I need to go on a diet to lose 20 pounds or you may have said this many times yourself. But then what happens? You restrict a food group and/or cut out alcohol, pizza, chips, etc and you lose 20 pounds, if you are successful at sticking to your decisions. Then what next?

For most people they celebrate hitting their goal weight with food and/or drinks and as the days and weeks go by they slowly revert back to what they were doing before 'the diet' and those 20 pounds they lost creep right back on again. This happens because we forget this very important principle: whatever you do to get there, you need to do to stay there.

So what do you do instead if you have weight to lose? START a 'nutrition plan' that is flexible and sustainable! If you are on a plan that you can see yourself doing for life and it is getting you slow but reliable results, then you know it is a good one!

Adopt a few principles and you can add to your eating either one by one, or add all 4 at once.

4 Servings of Protein a Day: Prioritize protein at every meal and snack. Protein is the KING of all macros and it not only keeps you fuller longer but will ensure that when you are losing weight that it is fat and not muscle tissue

3+ Servings of Produce Daily: Eat a serving of fruit or veggies at every meal. These colour rich foods are not only low calorie but provide you with so many essential benefits for best health and wellness. Figure out what your favourite ones are and the way you enjoy preparing them the most (baked, fried, fresh) and add them to your plate.

Prioritize protein at every meal and snack. Protein is the KING of all macros and it not only keeps you fuller longer but will ensure that when you are losing weight that it is fat and not muscle tissue.

2+ Servings of Healthy Fats per day. Healthy fats lead to happy hormones Adding healthy fats to your plan is essential and flavourful! Adding cheese to your cooked veg or avocado to your beef bowl just makes everything taste better!

1 serving of starchy carbs post workout or 1 meal a day! Love quinoa, rice or oatmeal? These yummy carbs are perfect post workout, as a great start to your day or if you prefer at the end of the day for supper to keep you full and out of the fridge after dinner is done The choice is yours (your body doesn't know what time it is lol)