Jump Start Nutrition
Good nutrition. Simplified.
What is good nutrition?
If you stick to whole, minimally processed, nutrient dense foods most of the time, you can see big impacts to your health, body composition, and performance in the gym.
Nutrient Dense foods.
Most of the time...
Eating "fat" will make you fat
"Fat" is one of the three macronutrients and healthy fats can be found in cooking oils, avocado, nuts & seeds. Fat is essential for making you feel full and supporting hormone health. Fat is calorically dense, so try to limit your intake to one to two thumb sized portions a meal. Avoid trans fats in processed foods.
Eating "carbs" will make you fat
Carbohydrates are your body's preferred energy source. Low carb diets are trendy, but eating this way is not required to achieve a healthy body composition. As much as possible, opt for whole carbohydrates like fruits, veggies (yes, fruits and veggies are carbs!), rice, and potatoes and avoid processed carbs like bread, pasta, and chips.
Measure veggies by the size of your fist (2-3 fists per meal), and measure starches like rice and potatoes by what would fit into a cupped hand (1-2 per meal).
Portion Control Made Easy
80/20: A Sustainable Approach
This journey is about learning to live a healthy lifestyle... but still living your life!
It's not about being perfect, it's about making progress. We're not suggesting that you never eat a cookie again, but we also want to stress the importance of making consistent effort toward eating in a way that supports your goals.
When you signed up at Vital, it was probably because you wanted to see changes in your body and feel your best.
Working out is definitely an important part of the equation, but we could argue that good nutrition is the foundation.
If you're eating in a way that is supportive of your goals 80% of the time, and leave the 20% for celebrations, comfort food, and social occasions, you'll be well on your way!
Nuts & Seeds
Packaged FoodsUnrecognizable ingredients
We understand that consuming alcohol may be part of your life, but we recommend being selective with the type and quantity of your alcoholic beverages as it may hinder your progress in the gym.
Not only does drinking alcohol add to your caloric intake, but it's also what we call a domino habit.
Domino habits impact other things, like food choices, sleep quality, and workout performance.
Ideas to make improve alcohol consumption:
Choose sugar free mixers like soda water and lime.
Drink a glass of water in between drinks.
Make a plan prior to going out by deciding how many drinks is your max and what time you want to leave.
Want to go a step further? Commit to taking our 28 day nutrition jumpstart challenge and go without drinking. See the difference for yourself.
We believe that your nutrients should come from whole food first, but incorporating quality supplements can help you reach your goals faster..
If I am going to take supplements what should I take?
- Protein shake (post workout)
- Creatine (anytime but easy to mix with your post workout shake)
- Pre-workout should be monitored and are not always recommended. This is due to what may be in the actual blend. Do you know what you are taking and why? The safest pre-workout is caffeine. Other pre-workouts may be recommended but would be based off of the activity.
The 28 day Challenge
We've learned over the years that diet overhauls aren't necessary to see results, nor are they the best strategy to see sustainable change.
Our solution is to work on individual habits that will stack up over time. This approach should feel easier than drastically changing what you're eating overnight, and because of that it should be less overwhelming.
The 28 day challenge will take you through 4 weeks of shifting one habit at a time.
Week 1: Hydration
Week 2: Eat Undistracted
Week 3: Sleep
Week 4: Plan your meals
Want to see even better results? Try to go all 28 days without drinking alcohol.
WEEK 1: Hydration
Why is water intake so important?
Removes waste products
Dehydration leads to decreased metabolism & decreased performance up to 20%
Keeps cells alive by acting as a transporter for nutrients
Regulates body temperature
Acts as a lubricant for your joints, brain and spinal cord
Habit: Drink 2 liters of water a day
Use a special cup or bottle to keep track of how much you're drinking & to keep on you throughout the day
Log it in our tracker (write down how many mL you drink during the day)
Start your morning with a cup of water (especially before having a coffee!)
Add different flavors such as mint, cucumber, strawberries, lemons, limes or oranges to switch up the taste
WEEK 2: Eat Undistracted
Why is eating undistracted important?
When our brain is focused on other things (like watching TV, driving, or working) it's difficult to tune into hunger and fullness cues.
Usually, by eating undistracted, we also slow down our eating, which is key for proper digestion and stopping before we're stuffed.
Habit: Eat Undistracted
We're not suggesting that you isolate yourself completely. Eating with other people and having a conversation doesn't count against you in your "eat undistracted" goal.
Sit at a table when you eat (avoid desks, sofas, and cars wherever possible).
WEEK 3: Sleep
Why is sleep important?
Sleep, like alcohol, is one of those domino habits. If you get this right, you're setting yourself up for success in so many other areas, like performance in the gym!
Have you ever noticed that you're starving after a poor night of sleep? Adequate sleep is key for regulating hormones, including your hunger hormone, ghrelin.
Habit: Be in bed for 7 hours a Night
We can't always control whether or not we get a good night's rest, but the number of hours we're in our bed is in our control.
Blue light emitted from electronics negatively impacts sleep quality. Shut off electronics 1 hour before bed.
Studies show that the optimal sleep environment is dark and cold, so invest in blackout curtains & set the thermostat for 68 degrees. A white noise machine can also help block out outside noises.
WEEK 4: Plan your meals
Why is planning your meals important?
- How many times have you wanted to eat better, but at the end of a long and stressful day, the thought of going to the grocery store & deciding what to cook was too much so you resorted to take-out? Being intentional about executing a plan can be key to success.
Habit: Make a plan for what you'll eat at least a day in advance
Set aside time on the weekends to plan out your meals and even cook for the week.
Don't have hours on the weekend to devote to meal prep? That's ok! At least the day before, write out your meals and make sure you have what you need to execute it well. If you're planning to go to lunch with a friend, that can mean choosing a restaurant and deciding what you'll order ahead of time. Don't wait until you're starving to decide.
Always have staples on hand that you can snack on or whip together quickly, like cut up fruit and veggies, canned tuna or eggs.
Need More Support?
The 28 day challenge is a great place to start, but if you need accountability, individualized guidance, and support, you should consider personalized nutrition coaching.
One on one nutrition coaching is available.
Want a consultation? Fill out the form below.