Real Life: Planning & Awareness in Action - The Nutrition Series S7Ep3

12/09/20 • 54 min

Beast over Burden powered by Barbell Logic

You understand the basics and understand the importance of preparation: how does this look in real life? How does a potential meal, day, or week look? Gillian & Niki delve into how to approach nutrition plans practically.

Looking at the week and the day helps. When you look at a week, think about when you go grocery shopping, which meals will be eaten outside the house, how much food you need and how many meals you need to prepare. What staples do you always keep in the house, regardless of meals? What meals or snacks do you have on hand if you cannot cook, get unexpectedly hungry, or life just gets in the way of your plans?

If you look at a day, look at the meals and snacks you’ll eat. Are there certain meals you know you’ll have to prepare ahead of time versus certain meals you can cook right before you eat? Do certain times of day tend to cause you to deviate from your planned meals or snacks? What causes this to happen?

Once again, planning ahead increase your compliance and aids you in accomplishing your goals, faster. This means planning for the grocery store, meals, days, and weeks. It also means incorporating habits that you enjoy into the plan, such as a drink at the end of the day or dessert.

Learn the practices, including specific recipe ideas, that help make healthy eating more fun.

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Learn the practices, including specific recipe ideas, that help make healthy eating more fun.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

Connect with the show

Previous Episode

6 Components of Success & Common Pitfalls - The Nutrition Series S7Ep2

Reaching our goals through nutrition comes with common pitfalls. Help us arm you with tips to overcome these common obstacles.

First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat. This means, we don’t cut calories to 1200 or double your calories. We first observe so we can understand your habits, metabolism, and intake. We then can recommend small, realistic changes to begin progressing you toward your goals. This cannot and should not be rushed. We don’t want to play all of our cards and end up with stalled progress and little or nothing more we can do.

The biggest issues come from lack of preparation and meeting hunger or a surprise challenge, such as someone offering a treat or confronting what you do with the food left on your kids’ plate. Developing plans for these things that align with your goals and nutrition plan helps you through these obstacles and help prevent backslide and regret, ultimately helping you achieve your goals faster.

Tips to combat these are having emergency meals or snacks if you get hungry--at home or on the go. Portion out foods ahead of time. With complicated foods--such as lasagna or a stew--weigh & measure it once so you have the information. The initial work will enable you to better understand your calorie intake.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

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Next Episode

Making Good Decisions During the Best & Worst of Times - The Nutrition Series S7Ep4

The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss).

The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals.

First, leave room in your food & training journal to assess why you deviated from your plan. This isn’t to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item?

Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense.

For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you’re done, wait 15 minutes before getting seconds.

For dessert, assess whether you’re hungry or not. Take a dessert home if you really want it--you don’t have to try every type of pie that meal or that day!

Finally, Niki & Gillian discuss the idea of “volume eaters” and “intensity eaters.” Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?).

Arm yourselves with the knowledge and tips to better battle the holidays!

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

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Connect with the show