PREPARING FOR THE CHALLENGE - EATING AND NUTRITION
28 DAY TONE-UP CHALLENGE • 9m 35s
The BBFIT nutrition principles are based on 3 main things; Eating Intuitively, Focusing on Whole Foods and Balancing Blood Sugar. There is no one size fits all nutrition program, so this video is designed to empower you and help you find what works for YOU to nourish your body best. This is about creating long-term healthy habits that you can sustain after this challenge ends!
My take on intuitive eating is that you should always listen to your body. Taking note of your hunger levels, what foods make you feel your best, what makes you feel nourished. It can be hard to start listening to your body, but here are some great questions to ask yourself at meal times to tune in.
How do I want to feel after eating? What foods will allow me to feel this way?
How hungry am I? Am I really hungry or am I avoiding something/ wanting to numb something?
What am I craving? How can I best nourish myself right now?
When you switch the focus from seeing food as a number to what will nourish you and make you FEEL your best, you instinctively make "healthier" choices. * Remember no food is good or bad * there is room for all foods you love in a healthy balanced diet. Indulging in your favourite foods is SO important and food is meant to be enjoy. You should enjoy everything you eat :)
This is a very simple principle, eating food in it's natural state will be the most nutritious for your body, providing you the most energy. Obviously you can stray from this but the more you can focus on adding in more whole foods to your diet, the better. They tend to be more filling and nourishing than the processed alternatives.
BALANCING BLOOD SUGAR
The magic formula, add a healthy fat, a protein, healthy carbs and fibre/veggies to your meals for balanced blood sugar. Adding all four to your meals will allow you to feel satisfied and full from meals, turns of hunger hormones, prevents energy crashes, mood swings and cravings later on.
PROTEIN - fuels our muscles and allows us to feel satisfied.
FAT - slows the absorption of the other macronutrients allowing you to feel full longer.
CARBS - give us energy and fuel our brain and muscles.
FIBER - stretches stomach signalling to our brain we are full, slows blood sugar spike and keeps us regular ;)
Examples of all...
PROTEIN salmon, tuna, chicken, tofu, lentils, tempeh, eggs etc.
FATS avocado, raw nuts and seeds, coconut, extra virgin olive oil, nut butters, coconut yogurt etc.
HEALTHY CARBS *by healthy I mean unprocessed* sweet potato, brown rice, bananas, quinoa, chick peas, black beans etc.
FIBER all non-starchy veggies, load up on these!! berries, chia seeds etc.
ADDING IT ALL TOGETHER
So ideally you will check in with yourself at meal times, assess your hunger levels and decide what you want to eat that will make you feel best in that moment. Then see how you can ADD protein, fat, carbs, fiber to that meal and add in whole foods. It takes a bit to figure out what is best for your body but in the long run really allows you to create a healthy balanced and sustainable relationship with food in the long run.
My favourite nutrition experts and recipe developers:
Laus Healthy Life https://www.instagram.com/laus_healthy_life/?hl=en
Purely Pope https://www.instagram.com/purelypope/?hl=en
Healthy by Marjan https://www.instagram.com/healthybymarjan/?hl=en
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