PMI Health Coaching School FREE 7-Day Mini Course
- Shop the perimeter of the grocery store and read labels.
- Eat the Rainbow
- Healthy eating takes planning and intention.
- Pantry and Processed Food Purge
- Whole Food Hacks
Nutrition - What you’ll learn
- You should focus on whole, nutrient dense foods, not counting calories or fat grams.
- The two critical components to consistent health habits - Sourcing and Preparing.
- 5 life hacks to easily get more whole foods into your diet.
Whole, Nutrient Dense Foods
With all the government games and FDA rules on food labels and descriptions, we are just plain confused. Starting with the very basics such as the definition of a whole food is essential for your success and the success of your clients. Never assume that just because you understand a basic definition or concept that the person coming to you for help knows what you’re talking about. Even if you think they know, inform them anyway!
Ninety percent of your diet should consist of high quality, organic, non gmo, nutrient dense, whole foods.
What are whole foods? A Whole Food is one that is recognizable simply by looking at it. An example of a whole food would be an apple, an ear of corn or chicken breast or oats. This seems elementary and simplistic but must be pointed out. Again, never assume, always inform.
Whole foods are nutrient dense and unprocessed. Exactly what you want for optimal health. Whole foods are located around the perimeter of the store. The produce section, meat department and cold areas are typically around the outer edge of the store. If you stick to shopping the perimeter you’ll fill your cart with whole foods. The aisles in the center of the store are where the dry, packaged goods and ALL the processed foods live. Shop the interior aisles sparingly.
A processed food is one that has been altered in some way either by stripping something away from the original food or by adding something to the food such as preservatives, dyes and fillers, then packaging it up and selling it as a convenience food.
Aim to reduce, as much as possible, all convenience (packaged and processed) foods. This means anything that comes frozen or is sold in a bag, box or can.
If you must get a few of these convenience foods be sure to read the labels. Convenience food should contain only recognizable ingredients that you can pronounce and the list of ingredients should be fairly short.
Whole foods can typically be eaten without the need to count calories. At PMI Health Coaching School we do not encourage counting calories or using a diet that requires such an antiquated way of thinking about food.
A calorie is nothing more than a measurement of a unit of energy. Calories are not to be dreaded or demonized. They are essential for your metabolism, the beating of your heart and the actual thinking going on in your brain.
The building blocks of nutrition are fats, carbs and protein. Depending on the diverse needs of the individual, the balance of these three building blocks could look very different. If you’re dealing with autoimmune issues or you’re a bodybuilder in training, your needs will be very different so adhering to a one size fits all diet is out of the question. However, a general rule of thumb is to eat a balance of all three components with plant based foods topping the categories for carbs and protein.
Fats have been misunderstood for decades and it’s only now with the popularization of the keto diet that fats are enjoying some limelight. We won’t get into the specifics of the keto diet but it’s wise to note, that any highly restrictive diet will have pitfalls and when taken to extremes can also be dangerous.
The key is to eat the rainbow! Eating one food in excess can lead to problems. Designing your plate with many different colors ensures you are getting a wide variety of vitamins and minerals. Aim for 4-5 different colors on your plate. You’ll accomplish a complete nutrient dense dinner plate with 3 different vegetables and a smaller portion of protein.
Planning and Preparing with Intention
Food prep can be enjoyable with a little forethought and intention. You’re reading this mini-course so you’ve already made the decision to eat healthy now you’ll need to take it one step further and put your wise decision into action.
Planning should only take about 10-15 minutes and can be done over morning coffee on the weekend. Do a quick search on pinterest or google for ideas and simply jot down the ingredients for 2-3 meals. Make enough of each meal to have leftovers for quick, nutritious lunches throughout the week.
You may plan meals for your whole week and or you may only plan 3 meals because you know you’ll eat out or prep again midweek. It’s all up to you and what works best for your lifestyle and taste buds. Planning prevents you from making unwise food decisions when you’re starving and have nothing ready to eat.
Sunday is the best day to prep, cook and portion out food for convenience and less stress during the work week. There are many ways to accomplish this task, find what works best for you and then stick to it. Remember it takes 21 days to form a new habit. Consistent action will give you the results you’re after.
Let’s not kid ourselves… we have many food items that can be purged from our pantry and freezer. Grab a garbage bag and throw it ALL out or donate it to your local church or community organization. Don’t take a long time deciding on what to keep and what to get rid of. Just do it and do it quickly so you can start with a fresh pantry.
Here is a list of Pantry Staples to always have on hand. This makes prepping and cooking a breeze.
5 Whole Foods Hacks!
- Morning smoothies - Add roasted root vegetables. The sweetness of root veggies can help you begin to replace fruits like bananas which are very high in sugar.
- Breakfast muffins - replace water or dairy in your favorite muffin recipe with pureed root veggies to give your breakfast that extra whole foods punch you need to get through the day.
- Replace spaghetti with spiralized veggies like zucchini, squash, pumpkin or beets and amp up your Italian cravings with ingredients that are more bio-available and less likely to spike blood sugar levels. Spiralize several vegetables at once so you have them on hand for quick and easy food prep.
- Add several colorful veggies to your soup and use a stick blender to liquify the base. As it reduces you’ll intensify the flavor. Be sure to reserve some chopped veggies to add to your base to provide texture to your soup.
- Chop multi-color carrots, green and red pepper, cucumber, pickles, white and green onion and add to tuna, chicken and egg salad for hearty, nutrient dense lunch. Experiment with all kind of vegetables for lunch salads. You could add chopped broccoli and cauliflower or radish, jicama and peas. Also add fruit but sparingly so you don’t over do your sugar intake.
This nutrition module gives you a great starting point and framework to get started with your own nutritional needs and jump start your health coaching practice by getting the basics under your belt immediately.
Tomorrow we’ll learn about Digestion. Look for our email and be sure to add us to your contacts so you don’t miss a single day of The 7-Day Health Coaching Mini Course.
To jump ahead of the class and get VIP seating to the Free Info Session on How To Become a Health Coach, click below and reserve your seat. Save the Date! September 9th, 2018 5pm EST/4pm CST