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Questioning if My Meals are ‘Whole’– In Week 4, we learned about personal meal planning for success. Program directors, Kelly and Paul helped us with estimating our daily calorie needs based on activity level and weight loss, maintenance or muscle gain goals. With that information, we used a chart with food serving recommendations based on the given ‘daily calorie goal’. The recommended 8 servings of vegetables a day was an eye opener! Together, we made ‘sample meal’ plans which ensured that we were reaching our recommended daily calorie need and food servings to make complete meals.
Food Servings Based on Calorie Needs + Sample Meal Plan
Replaced Nutrient Dense Foods Instead of ‘Low Calorie’ – In Week 5, we learned about how to interpret food labels and how to read claims on labels to make a well educated decision at the grocery store. Even though labels claim ‘low calorie’, it doesn’t necessarily mean that the ingredients are quality.
Here is one switch I immediately made after this class. Light Style “Soft Wheat” 45 Calorie Bread to Ezekial Bread.
Ezekial 80 Calorie Bread. More Nutrient Dense. Contains Organic Sprouted Wheat, Barley, Millet, Lentils, Soybeans, Spelt and Sea Salt
3. Dining Out Differently– Skipping ahead to week 7, Program Directors Kelly and Paul emphasized strategies for healthy eating when dining out. The biggest takeaway from this class was asking your waiter or waitress how the food is prepared. Often times ‘Healthy’ or ‘heart healthy’ can just be a claim. Kelly talked about choosing local restaurants over chains, because they will have more flexibility in serving your meal the way you want. We actually passed around menus from local restaurants (Blue Sage, Sprig & Vine, Triumph Brewing Co.) and picked the healthiest option available and discussed what we would modify to ensure we were making most healthful decision.
Overall, the 90 Day Commit to Get Fit Program has been hugely beneficial in the way I eat, exercise and manage stress. This program will far exceed past actual 90 day programming – the nutrition strategies learned, stress management, and exercise habits will follow me through to live a sustainable healthy lifestyle. Through my behavior change, I’ve experienced increased energy levels, decreased amounts of stress and better skin!
Try it out for yourself! A new 90 Day Commit to Get Fit session is starting in February. Fill out the form below to get more information.