RECIPES
& MORE
CALCULATORS, MACRO'S & SOURCES
These calculators are provided to give you a recommendation of what your daily calorie intake and protein consumption should be, depending on your activity level. These numbers are recommendations and don't have to be followed exactly as you may require slightly more or less depending on what your goals are.
The Calculators should give you a general idea of:
- How many calories you should be aiming for on a daily basis
- How much protein in grams you should be aiming for on a daily basis
PROTEIN
Protein is made up of amino acids, think of these as the building blocks of your muscles. Protein is CRUCIAL for building muscle, recovery and important bodily functions. Having a sufficient amount in the diet prevents muscle loss and helps controls hunger and cravings.
Requirements can range from:
0.5-0.8 grams per POUND (lbs) of body mass
1.2-1.7 grams per KILOGRAM (kg) of body mass.
CARBOHYDRATES
Carbs are available in two different forms: simple and complex.
Simple carbohydrates like table sugar (added sugar to foods) and syrups are fast digesting and increase blood sugar levels. Complex carbohydrates like whole food sources like vegetables, grains and fruits are slower digesting which can help balance blood sugar levels. Carbohydrates are important to consume both before and after exercise as they help improve performance as well as muscle recovery.
CARBS ARE YOUR FRIEND NOT YOUR ENEMY!
Requirements can range from:
- 45-60% for your overall daily calories coming from Carbohydrate sources.
HEALTHY FATS
Fat is an essential nutrient that our bodies need to function at it's best. Having sources of good fats in your diet can help combat and decrease stubborn unhealthy body fat.
"Bad Fats" that you want to avoid excessive amounts of are trans fats and saturated fats
"Good Fats" that you can feel comfortable eating are omega's, monounsaturated and polyunsaturated fats.
AVOID FAT FREE-FOODS. ADDED ARTIFICIAL SWEETENERS USED TO SWEETEN FAT-FREE FOODS CAN PUT ON THOSE EXTRA POUNDS!
Requirements can range from:
- 20-30% of your overall daily calories coming from Healthy Fat Sources
NUTRITION TIPS
IT ALL STARTS WITH THE FOOD!
EAT TO CHANGE
During this Challenge I encourage you to eat intuitively to build a healthy relationship with food!
Intuitive eating means listening to your body - eating WHAT you want to eat, WHEN you want to eat and HOW much you want to eat but keeping in mind your health. Combining Intuitive Eating with the Macro Nutrient Calculating you can find your own way of balanced nutrition.
In order to get a general idea of what your overall daily macronutrient and calorie intake is - I recommend trying a nutrition calculator for 1-2 days during this Challenge. Click nutritionix for a easy to use food source / macro nutrient app!
CARVING CRAVINGS
Cravings are something we all experience. Giving into your cravings will often put you over your calorie threshold - but nutrition has to be enjoyed so give yourself grace.
This Challenge I want you to try to focus on your nutrition. I encourage you to eat regularly, have a source of protein with each meal and to create a new habit in replacement for those emotional cravings we deal with!
Below is a blog post on with tips on how to reduce cravings naturally while following a holistic approach!
CLICK HERE TO READ
MEAL PREP TIPS
1. Prep Carbohydrate Sources to have throughout the week
(hearty source like oats, rice or potatoes)
2. Prep Vegetables to add to your meals
(your favourites like broccoli, peppers, zucchini etc.)
3. Prep Protein to have enough to last you for a few main meals throughout the week
(ex: 4 chicken breasts)
Cook in bulk to your liking or use the recipes provided - so you can have easy access to healthy meals and ingredients if you're short on time.
REMEMBER: cooking is a skill! The more you cook for yourself the more confident you will feel with building meals on your own.
GUT BRAIN CONNECTION
Think of your digestive system like a barrel. Whatever goes into the barrel, whatever it's exposed to and surrounded by will ultimately determine the health of the barrel.
Your brain is connected to this barrel. Stress receptors are found in the gut - and when your mind is stressed it can alter the state of the digestive system.
What you eat will determine not only the health of your gut but will also have an impact on your mental health too.
The digestion guide will educate you how to rebuild a relationship with food and comes with a supplement protocol to strengthen the digestive system.
CLICK HERE TO SEE MORE
HEALTHY RECIPES
ABS ARE MADE IN THE KITCHEN!
BREAKFAST
LUNCHES
DINNERS
SNACKS
Calorie Calculator is based on the Mifflin-St Jeor Equation which calculates basal metabolic rate (BMR), and its results are based on an estimated average. The basal metabolic rate is the amount of energy expended per day at rest.
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161
Note: accurate determination of the calories you burn can only be accomplished by individual physiological testing