The FitStop Times: Nutrition Edition

Food. It's everywhere you go. It's the first thing most think about in the morning. It's what we reach for as soon as we get home. We need it to survive and thrive in this life. But how much do we need? And which foods do we actually need? Which ones are real? And which are fake?

Keep reading... you just never know what you may learn.

There's a stigma around "healthy" eating. Some believe that you have to just eat salads all day, everyday. Not really, but if you like salads, go ahead! However, there's more to nutrition than just lettuce. Proper nutrition helps keep our energy levels up and protects against many age related illnesses and diseases like heart disease cancer and diabetes. The foods we choose to eat can either help and heal us, or hinder and poison us. Unfortunately, there are so many foods out there that aren't quote unquote healthy. They are actually quite fake, due to the fact that they are "made" in factories. So, today I wanted to talk about REAL, NATURAL, NUTRITIONALLY DENSE foods!

The quickest way to figure out what is best for you is to walk into a grocery store and set your eyes on the first things you see. Produce. Bada Boom bada bing. There you have it. Your health food. Walk a little further and you reach the fish and deli/meat department. Here's a catchy way I've learned to remember what is good for you: as long as it grows, swims, flies or walks as nature intended, it's good for you. For example:

• Grow:

This refers to fruits, vegetables, and grains, which are abundant in vitamins, minerals, fiber, and antioxidants.

• Swim:

  This encompasses seafood, which is a great source of protein, omega-3 fatty acids, and other essential nutrients.

• Fly:

  This refers to poultry, which is a lean source of protein and can be a healthier alternative to red meat.

• Walk:

  This refers to lean red meats (including wild game) and eggs, which are good sources of protein, iron, and other nutrients.

Have a walk around the perimeter of the grocery store and fill your cart with natural health food.

But aren't those foods expensive? Sometimes they are, yes.

However, so is being sick and buying medicine. So is feeling awful and missing work. So is buying chips and pop, alcohol and fried food, candy and chocolates. They all add up--not just in your bank account but in your body too. Natural foods can be a bit more money, but the benefits are priceless!!

Here's a little chart showing what nutrient dense foods mean:

Nutritious foods keep us feeling fuller longer as well as allowing us to feel good (inside and out).

So, here's the kicker. The reason packaged food is a lot cheaper is because they use cheap ingredients to make them in the factory. They may say they are enriched with, or have vitamins added, but are you looking at the other ingredients? Added sugars are hidden every where. If it ends in "ose" leave it there. If you can't pronounce any ingredients, leave it there. It doesn't belong in your body.

Here is a little suggestion, take it or leave it: the only shelved items to buy are tuna/fish in water. You can also get chicken pieces in water. Canned beans in water, canned tomatoes, canned coconut milk, canned pure pumpkin. There are other items, like chia seeds, quinoa, oats, spices that are great to have on hand for cooking/baking. And there is probably more that I am not writing down here.

What about the frozen section? Yes, your fruit and veggies bagged up and frozen are excellent to bring home. And they are cost-effective too.

Ok, you've gone shopping, now what???

You may be thinking: "But how do I maintain a healthy affordable eating routine without constantly dieting and counting calories", a lifestyle we all know is impossible to keep up with long term. 

This is where help comes in! You've read this far, keep going.

If you know you want to make a change, you know you need a little help, reach out to myself tracy.jones@summerside.ca or Adrienne MacDonald at Food2Flourish@gmail.com. We are both qualified to guide you through your nutrition journey!!

Our nutrition program here at FitStop is called Food 2 Flourish. Its general focus: Nutrition health, meal prepping, meal planning, weight loss and maintenance and mindset.

Specific goals can include: lowering blood pressure, sugars and/or cholesterol.

Price: $80/month with a 3 month commitment.

What is included:

-weekly sessions with Adrienne for 1/2 hour.

-a specialized journal

-monthly measurements

-personalized nutrition plans

-monthly session with Tracy for personalized gym plan and follow up.

Sign up today and let's live life to the fullest!

Your coach,

Tracy