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A sound nutrition plan is all about energy balance. This is the relationship between calories in and calories out. Other key factors that contribute to launching a healthy lifestyle include macro and micro nutrients. These play a key role in your metabolism and hormones which contributes to how your body processes food for energy. This nutrition guide will help you launch into a healthy lifestyle whether your looking to lose weight, increase lean body mass, or just looking to improve your eating habits.

Purpose of Each Nutrient

  • Carbohydrates for energy, cognitive function at work, primary fuel source, transports protein
  • Fat for anti-inflammation, cell structure, brain development and nerve function
  • Protein for recovery and repair of muscle tissue and cells, meal satiety
    • Distribution/Timing of protein throughout the day is essential.
  • Fiber for healthy digestive system, positive mood, efficient metabolism
  • Establish balance with proper caloric deficit to have fueling that supports energy needed for workouts while making progress towards body composition


  • Proper hydration is critical for energy, nutrient absorption/digestion and mental clarity
  • ~1 cup of fluids 15-20 minutes before exercise
  • ~1 cup every 15-20 minutes during exercise

Identify Your Energy Needs

Breakfast Example

  • 2 different servings of fruit.
    • For example – 1 whole orange and 1 cup raspberries. It must be fresh or frozen.
  • With 1/4 cup raw walnuts or 20 raw almonds.
  • Plus 6 oz. plain Greek yogurt or 1/3 cup chickpeas or ½ cup quinoa.
  • Drink 16 oz. of water or hot or iced tea or coffee.

Lunch Example

  • Prepare a large salad with variety of veggies (aim for minimum of 3 different colors)
    • (Combining bag salads works well. Be sure to include a dark green)
  • Top with ¼ cup chopped walnuts, or 20 almonds or ¼ cup sunflower seeds
  • Rebuild lean muscle w/ 1/3 cup beans (pinto, kidney, chickpea, black (rinse if canned)).
  • Add 1 apple, diced with skin (or 1 serving any other fruit.)
  • Have with 1 tablespoon of any salad dressing that you like – vinegar and olive oil or salsa are two options. Drink water or alternative beverage such as tea.

MOVE today!

  • Get as much exercise as you can, preferably 1 hour of movement–walking, swimming, stationary bike, etc.

*If you get snackie during the afternoon, have 1 serving fresh fruit or more veggies.

Dinner Example

  • Prepare stir fried vegetables (minimum of 3 colors and use a little olive oil)
  • Top with ¼ cup sliced almonds, walnuts or sunflower seeds
  • Power up with protein from 1/3 cup beans, rinsed (red, pinto, kidney, black.)
  • Flavor the stir fry with fresh herbs and spices or spice mixes.

PM Snack

  • Thaw ¾ cup berries and drizzle 1 small square melted dark chocolate on top.
  • Key is having casein protein: cottage cheese, frozen Greek yogurt, protein shake, milk

Meal Guide

  • Breakfast – Pick from each category:
    • Energizing carb: black beans – whole wheat toast – sweet potato hash – oatmeal
    • Lean protein: Greek yogurt – eggs – hemp seeds – turkey – protein powder
    • Antioxidant fruits: blackberries – strawberries – blueberries – pineapple
  • Lunch – Pick from each category:
    • Lean meat: chicken – ground turkey – white fish
    • Complex carb: quinoa – brown rice – sweet potato – whole wheat pasta – WG bread
    • Vegetable: asparagus – broccoli – peppers – zucchini/squash – kale – and many more!
  • Dinner – Pick from each category:
    • Lean meat (5-6 days/wk): chicken – ground turkey – white fish
    • High fat (omega) meat (1-2 days/wk): salmon – quality steak – tuna

Foods Supporting Digestive Health

  • Ground flaxseed
  • Kiwi
  • Oatmeal
  • Beans
  • Kombucha or other fermented food (sauerkraut, kimchi, miso, kefir)

Anti-Inflamtory Foods

  • Salmon
  • Tuna
  • Walnuts
  • Pineapple
  • Watermelon
  • Tumeric
  • Tart Cherry concentrate

Foods that Boost Fat Metabolism

  • Red grapefruit
  • Coffee (black)
  • Lentils
  • Water
  • Whole grains high in B vitamins

Foods that Increase Endurance

  • Spinach
  • Beets
  • Arugula
  • Celery
  • Potato starch

Foods that Support Immune Function

  • Tomatoes
  • Red Bell Pepper
  • Citrus (oranges, lemons)
  • Yogurt
  • Green tea
  • Ginger

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