Hi Shift Makers!
I am super excited you said YES to YOU and are now a member of the Shift Tribe! And over the moon that you are taking advantage of the nutrition guide. Please keep in mind that this is a general guide to give you an idea of how to eat to fuel your body, mood AND your happiness. This will vary depending on activity level, height & weight. This will also drastically vary depending on your level of self-love. Yes, I said self-love, because The SHIFT is about balance ALL areas, body, head AND heart! The more SELF LOVE the more BALANCE.
Great, now be sure to read this ENTIRE guide before getting started or pondering questions.
This baby is LOADED with info.
Let's start with this one crucial question that needs your attention, well two....Are you eating because you are hungry? Are you eating because you are bored or stressed? I feel this is paramount question I have to ask myself because, you see I'm a grazer. So when I realize I am going in for the "snack or grazing" these questions stop me in my tracks, brings me to the truth of what my body really needs and helps me make wiser decisions. I don't ever want you to feel too hungry but eating out of boredom or stress is not going to resolve our internal issues, this would be the perfect opportunity to look at other resolutions like meditation, self love and affirmations with actions principles, figuring out what's important to you, what makes you happy - going internal to discover truth and reset these habits. Plus eating when bored or stressed is counter productive in accomplishing a balanced and healthy life style.
This guide goes HAND IN HAND with the WHOLE SHIFT program, and should not be used as a "quick fix" to distract your mind if those other issues are still deeply rooted. We must work on the foundation for sustainability as well or the results you achieve will only be temporary. I ask you with kindness to give yourself permission to FAIL because it is all part of the process, learn to forgive yourself when you catch your self criticism and jump back into good choices, self loving choices. ALWAYS acknowledge your challenges & celebrate your wins!
Because at the root, when we love and forgive ourselves, we are more likely to treat ourselves with love and compassion, like the miracle that we are. YOU have loads of Lessons that will help you focus internally, this page is filled with tips to that I use to create MY sustainable healthy and happy habits and lifestyle, hopefully you will find it useful to create healthy, happy habits too!
YOU ARE A MIRACLE
Treat yourself as a frickin' miracle and if you don't believe me here are some fun facts that just might change your mind :)
Dividing 50x you had over 100 trillion cells, more than all the stars in the Milky Way, and then you were born into existence. Each of your cells do over 6 trillion things per second, how a human body knows how to kill germs, digest, make babies and talk, all at the same time...do you believe me NOW? OK... here's more....
Your heart beats 101,000 times per day
Each day you take 23,000 breaths
Your blood travels 60,000 miles per day through your body
Your eyes blink 20,000 each day
Your brain has 100 billion nerve cells
Your bones are 8x stronger than concrete
You shed 600,000 shed particles of skin each hour
Your lungs take in 2 million liters of air a day
Your skin has over 280,000 heat receptors
Your tongue has over 10,000 tastes buds
Your nose can distinguish 10,000 different smells
Your eyes can distinguish up to 1 million color surfaces & take in more info than the largest telescope in the world
NOW..... I hope your are now convinced that you are a miracle!
FUN FOOD FACTS
Always try to eat chemical-free, hormone-free, non-GMO, unprocessed foods. This is the healthiest way to eat for faster results, balanced energy and for your overall optimal health.
HYDRATE, HYDRATE, HYDRATE!
One of our biggest challenges is that we are DEHYDRATED!
Drink water 30 minutes before you eat, this hydrates your body will curb overeating. Let your body digest. A large glass of water 30 minutes after your meal and between meals. Drink as much as possible! Minimum 1 oz. for every pound you weigh. Water keeps all your organs functioning properly and is the way your body flushes fat and toxins out of its system. Limit your caffeine intake.
Sleep is essential, 7 to 9 hours within each 24 cycle is key (that means naps if needed) Stop eating 2-3 hours before you go to bed, if you get a craving hydrate with water. Sleep keeps you clear minded, lean, full of energy and curbs cravings. This is when your body can truly rest, heal & rejuvenate (including generating more of your own body's appetite suppressants). When you lack sleep your body craves carbs- a quick "pick me up"......make getting your ZZZZZZ 's a priority!
Goal: Fat loss
You’ll need to focus on eating less food than your body is burning. Try to have a lean protein at every meal. Protein and healthy fats keep you full for about three hours. Carbs last around 45 minutes. Limit high-sugar fruit to a few times a week.
Goal: Build muscle
It's best to eat slightly more food than your body is burning.
Eat every 2 to 3 hours
BEFORE you are TOO hungry is so important to avoid overeating. This keeps your metabolism going, your energy high and your blood sugar levels balanced.
Mini Meals: 5-6 a day. I love Mini meals!! Your body can’t handle too much at one sitting. Big meals will convert overages into fat and store it. So make mini meals for best results.
Each mini meal should include lean protein, healthy fat, starch, veggie and /or fruit. Keep your mini meals to about 200-300 calories each. If you are only eat 3 to 4 times per day, make bigger meals, 350 to 500 calories, try to eat your biggest meal at lunch, especially if you tend to eat dinner in the later evenings.
Protein takes 2 to 3 hours to digest, fats take 3 to 4 hours and carbs only take about 45 minutes. Once food leaves your stomach, your brain gives you signals that you’re hungry again! Stick to clean lean proteins: fish, eggs, chicken, turkey ( not lunch meat- it's processed)
Avocados, nuts, fish, oils (flax seed, coconut, olive) mix up your fats, it's fun and adds flavor to your meals. Your organs need good fat to function. Your skin is your biggest organ, so if you want to glow, you need good healthy fats.
Fruits N Veggies
The brighter the better, fresh Antioxidant-rich berries are a great choice- low-sugar, high in goodness! Veggies: 4 to 5 servings per day. Greens......can't have too many, plus so many to choose from: spinach, asparagus, kale, broccoli, bok choy, so load up on your favorite greens. Bread...if you must, no sugar and gluten. Starches: organic lentils, beans, brown rice, quinoa.. The less processing the better!
Prep your food the day or week before. Cook up your proteins ahead of time since they can often take the longest. Eating out? ALL dressings and sauces on the side - they ALWAYS pour more than needed. Ask for it on the side and save yourself so many needless calories. The average restaurant lunch is 700 to 900 calories. The average restaurant dinner is 1,200 to 2,000 calories: WOW!! That’s a whole day’s worth of food!
Your body cannot process fake foods. SUGAR, TIGGER FOODS: my weakness is ice cream, when it's in my house I MUST HAVE IT or I WILL DIE ( I know very dramatic) it's like a sugar Zombie took over my body. But if it's not in the house I don't even think about it.
Diet sodas, carbonated beverages: they rob your of nutrients. Artificial sweeteners. Fat is not the enemy — artificial sweeteners and fake additives are. Read labels and look for NATURAL ingredients, if the ingredients are unrecognizable words, it's probably not good for you! Never eliminate food groups, you need healthy fats!
Slow, steady and balanced is the only way to be successful. It's ok if you are struggling, it gets easier with patience, compassion, positive self talk and a TON of faith, you are your own cheerleader! See yourself as your already-successful self! It's already DONE- you are healthy, you are strong mentally, emotionally and physically! YOU go THIS; failure is feedback, how can do stay my course, it's all a part of the learning process.
It's not about how many times you fall down, it's about how fast you get back up, get back in motion to being the best version of you!
The average woman burns 1,500-2,000 calories per day at rest – more if you are exercising. On average, a 60-minute workout burns 400-500 calories depending on intensity. You have to create a caloric deficit through exercise and healthy eating if you want to lose weight. Studies have shown that when you have a support group, ( JOIN OUR Facebook Community Now ) accountability partners and other like minded people who are set out to achieve goals have a much higher success rate than those who don’t. A goal without a deadline usually remains just a goal. Accountability is KEY, set small attainable goals and celebrate those "wins" with new healthy reward system that will excite you when your reach your goals! Mani/pedi, girls weekend, massage....
Knowledge gives you power to make the best decisions for yourself when it comes to make healthy decisions, not just with your food, but going deeper with your thoughts & words. You've heard it before, "you are what you eat", "what you put in is what you get out". so when you are eating crappy food you feel crappy, we've all been there, craving those cookies, chips, fast food and processed foods...and we all know what we feel like afterwards, CRAPPY. Educate yourself and reclaim your path to a happier healthier you. Your food is the fuel for your being.....it effects your mood, your energy, your sleep, your bathroom habits, your hair, skins & nails, everything is effected by what you eat. Take small steps to a healthier you, start each day with good intentions, focus on being kind throughout your Shift, YOU CAN DO THIS! If you stay focused you will start seeing changes in the first week, more energy, more clarity, less stress, less anxiety. Keep moving forward with compassion, when you feel overwhelmed go back to your "why", see yourself as healthy, whole & complete. You are perfect, you are falling in love with yourself, the process and the progress...see it as done!