Eat Balanced Meals and Get Results - Macronutrients 101

In this video, you will be introduced to the topics of this course:

• Goal setting and finding your motivation

• Intro to nutrition philosophy: a framework for building your own

• Why dieting doesn't work long-term and what to do instead

• Assessing your nutrition habits

• Finding barriers to success so that you can eliminate them

• Planning for success

• Why veggies and fruit are so important and how to get more of them

• Why protein is important and how to make sure you get the right amount

• Why it's important to pay attention to carbohydrates, what they are and how to approach them

• What healthy fats are, why you should eat them, and how to get them

• How to put it all together and create your own personalized plan

This is different than other courses because it includes activities designed to help you discover what your individual needs are, rather than having you do a boilerplate diet. This approach isn't a diet; it sets you up for a healthy, happy life!

In this section, you'll outline your goals and be asked to explore the reason(s) behind your goals. After completing this activity, you will be able to:

• Put color behind your specific goals

• Do a self-discovery exercise that helps you dive deeper

• Use your "why" to help you stay motivated

Wherever we are on our nutrition journey, the end goal is being healthy for life. It is really important here to have a nutrition philosophy. In this lecture, we'll talk about what a healthy diet looks like.

• Know that your relationship with food is important and find a balance that feels right for you

• There’s always room in our diet for foods we love

• Eat foods as close to their natural form as possible

• Eat mostly plants, especially vegetables

• Focus on what you are adding, rather than limiting yourself

There are lots of diets out there. some are easier than others, but did you know that 65% of dieters end up where they started (or worse off) within 2 years?

In this section, we talk about a simple mental shift you can make to avoid the diet mentality and the yo-yo diet rollercoaster that so many people find themselves on.

Hey there, awesome learner! ? I'm thrilled you've joined me on this learning adventure, and I want to chat about something super cool today: your thoughts and feedback on the course!

In this quick video, we'll chat about:

1. The Magic of Feedback: Why your thoughts and opinions are like gold and how they can help make this course even more amazing.

2. Your Learning Journey: Take a moment to reflect on your own journey through the course, from day one to now. What have you discovered?

3. Spill the Beans: We'll show you how to easily go to the "My Learning" page (just follow the link in the resources) and spill the beans – rate the course and leave a review!

4. Why It's So Important: Find out how your ratings and reviews can be a guiding light for future students and make our learning community even more awesome.

5. My Pledge: We promise to keep working hard to improve the course and keep the learning party going!

Your voice matters big time, and I can't wait to hear what you have to say. So let's team up and make this course rock even harder! Your review is just a click away on the "My Learning" page. Thanks a million for being a part of my learning crew! ??

Planning your meals is important. The attachment is an idea of how we all would ideally set up our plate. There is a meal planning grid that you can use later to plan out your meals.

You will:

• Learn the definition of vegetables and fruit

• Reorganize how you think about them

• Learn when to buy non-organic produce and when to choose organic

• Learn the ideal amount of servings to get every day

You will:

• Set a realistic goal for yourself based on what you can do 80% or more of the time

In this section, you will:

• Learn what a calorie is

• Learn about Resting Metabolic Rate and calorie needs

• Use the links located in the resource to calculate your Resting Metabolic Rate and calorie needs

You will:

• Describe macronutrients

• Briefly explain what each one is good for

In this lecture you will:

• Learn what protein does in your body

• Learn why protein is so important

• Learn which foods are high in protein

• Learn how much protein you need

• Learn strategies to get enough protein

Here you will:

• Discuss why carbohydrates are the body's preferred source of energy

• Learn how the body uses carbohydrates for energy

• Learn the difference between simple carbs and complex carbs

• Learn which foods are carbohydrate-rich foods

• Discover the right portions size for carbohydrates

• Demonstrate how to limit carbs when necessary

There are lots of different types of fats, so there's a lot to unpack here. After completing this lecture, you will be able to:

• Identify and describe saturated fats, unsaturated fats, medium-chain triglycerides, Omega-3s, Omega-6s, Omega-9s, and trans fats.

• Describe the inflammatory response and how fats play a role in it.

• Know which fats are healthiest and which should be limited or avoided.

In this lecture you will:

• Use thumb-sized portions of healthy fats

• Develop a strategy for getting healthy fats

• Balance your Omega fatty acids

Be sure to see the downloadable resource, too!

You will:

• Review possible macronutrient splits

• Learn what factors to consider when choosing one

• Choose a split that fits your needs

Learn about the fourth macronutrient that nobody ever talks about!

• Why water is good for you

• Why electrolytes are useful

• How to optimize your hydration

• Strategies to make your habit stick

Want to eat better but also don't get much time to cook? It's Ok. We'll discuss:

• What to order at a fast-food restaurant

• What to do before you eat at a fast-casual restaurant (like Chipotle)

• What to do at a casual restaurant

• What to do at a fine dining restaurant

• Meal prep boxes

• Ready-made meals sent to you

Some people like to track their results. Everyone is different, so we'll talk about ways to track and leave it up to you!

Note:

If you find yourself being obsessive about tracking, it's a good idea to stop and do some reflection as to why that is. Obsessive tracking can be a hallmark of a disordered relationship with food and exercise.

Here, you will choose what order to roll your habits out in. Be sure to write down details and be specific about what a successful habit looks like.

• Choose the order you will start the habits in based on your habits assessment sheet. Start with the easiest habit first, then go from there based on least difficult to most difficult

• Fill in the habit tracker tool and keep it somewhere where you can mark things off daily

Be sure to reach out with questions, join my Facebook community group and follow me on social media for additional support and encouragement!