Our goal is to help you build a foundation for long term, sustainable health without gimmicks or quick-fixes. (Hopefully you’ve got that from my last few posts:-)
At CPMFITness we typically have 3 types of clients when it comes to nutrition…
Client A = They have no clue on what Healthy Nutrition looks like
Client B = The ‘Yo-Yo Dieter’
Client C = I know what to do… But I just can’t do it consistently.
No matter which client we are sitting in front of nothing matters unless they commit to creating and building “Self Discipline” and “Actionable Habits” to become consistent with your daily habits and patterns.
Client A… The information of healthy eating is out there but it won’t matter if you don’t put the healthy meals in your mouth.
Client B…. There is no perfect diet. And diets are usually temporary. Aren’t you are looking for a PERMANENT solution anyway?!?!
Client C… Doesn’t matter than you know it only matters that you DO!
The next step is all about the Skills… Here are my top 5..
#1. CLEAN OUT THE PANTRY (30 minutes)
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauces, (you get my drift).
*Bag it all up
*Take it to a food bank or homeless shelter.
*No the kids do NOT need crackers and Goldfish. If you won’t eat it why can they? They might actually be healthier if YOU are healthier.
#2. Go SHOPPING (1 hour per week)
Now it’s time to fill your cupboards with food worth eating.
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? NO! Conventional options are totally fine. Beans and rice do NOT count (as in Nutrition 101 info) I like to breakdown my protein down into 3 categories:
Land: Pork, Beef, Lamb, etc…
Sea: Trout, Salmon, shrimp, crab. You know… fishy type stuff!
Air: Chicken, turkey, duck, etc…
Round things out wiht some good quality bacon, omega 3 enriched eggs and some items like chicken-apple sausage to help with breakfast on busy days.
Ideally local and organic but again, this is not a deal breaker. Shop with the season which typically means what’s on sale. Mix up the colors. Best practices is 3 colors on a plate (darker the better)
Limit fruit to 1 servings per day if fat loss is your goal (general rule). Berries, melons, citrus, apples, pears, bananas, papayas and mangoes are great for athletes post workout but dodgey for peeps who want to lose weight.
Olive oil (extra virgin), coconut, avocado (oil or whole), macadamia (whole or oil), almonds, walnuts. If fat loss is a goal limit nuts to 1-2oz per day.
Odds and Ends
Mariana sauce, herbs, species-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon cumin, oregano and basil. Get at least 20 herbs and spices, to keep your cooking lively. Stock up on espresso, teas, and mineral water as these are your beverages of choice.
#3. COOK! (2 – 3 hours a week)
The majority of your meals look something like this:
- 4-8 oz of lean protein
- 1-3 servings of vegetables (either raw, steamed or lightly cooked)
- Finally round out the meal with good fats from Avocado, olive oil, or a handful of unsalted nuts.
Schedule 2-3 cookings sessions a week (minimum); just like you schedule a workout. 3-4 meals per day; If you are hungry NO SNACKING; add a meal or add increase portions in each meal. Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.
#4. MEAL PREP (10-15 min a day)
Pair this skill when you are doing your cooking session. Or nightly for the next day (do it before you brush your teeth at night:-)
Pro-Tips on Meal Prep:
- Think about it, 7 days a week x 3 meals a day = 21 meals a week
- 80% of that is 17 meals per week (which is a A in CPM Nutrition)
- Use and abuse Tupperware.
#5. TRAIN YOUR BRAIN (10 minutes or 10 pages a day)
Education feeds motivation. Knowledge is power! And when you continue to increase your knowledge you will began to empower yourself and begin to become unstoppable. Annie and I were all in your shoes as students at one point in our lives. We became so motivated and so inspired that we continued to do something about it and that has lead us to the position that we are in today. When you can plan you day, week and year with informative blogs (like this one:-), pod casts, books, audio programs, seminars and certifications you can become wise beyond what you thought you had in you.