My Dietary and Nutrition Guidelines

Hello, lovelies! 

Below I have written out the dietary and nutrition guidelines I live and swear by. There are so many ways to implement healthy habits and core goals into your everyday life, and the difference they can make is incredible!

This information serves as a guideline to help you develop healthy habits and additions to your everyday life that will help you get results. These simple habits can help you in countless ways, from fat loss to the overall health of your body’s systems. I encourage you to start implementing these things into your healthy lifestyle! 🙂

1. WATER! I aim for 75 ounces of water a day. Proper hydration has more benefits then I could possibly write about on here. It helps everything from your skin to your bowels to your cells. 

2. PROTEIN. It is so important to fuel your muscles properly, especially when you’re working out regularly and intensely. Especially if you desire to GAIN muscle, you need to provide it with the proper building blocks for growth. Chicken breast, Turkey, Salmon, Tuna, and Greek Yogurt are just a few great options.

3. HEALTHY FATS. Try to consume healthy fats, things like almonds, avocados, cashews and almond butter.

4. VEGGIES. Every day you should be filling your body with nutrient-rich vegetables. There are so many ways to incorporate them into your diet in delicious ways, so try not to be freaked out if you aren’t a fan of your greens. 

5. VITAMINS AND MINERALS. While vitamin supplements can be great, your goal should be to consume as many of your vitamins and minerals from your food as possible. 

6. FRUITS. Again, great way to get your vitamins. I like to have fruit and berries for snacks every day, or include them in my post-workout smoothies.

7. HEALTHY MAJORITY. I am all about intuitive eating. Having strict rules about what you can and cannot eat often leads to an unhealthy relationship with food. So instead, I encourage women to be aware of what they eat and to be thoughtful about what they consume. The idea is to make the majority or bulk of what you eat healthy. This allows room for occasional treats without you feeling like you’ve ruined everything. That being said, what I’ve found is that the longer you eat healthy the more your body craves healthy, nutrient-rich foods. Over time you’ll find yourself reaching for unhealthy treats less and less.

8. HEALTHY TREATS. Dark chocolate and dried fruit are great for when you’re craving something sweet but don’t want to indulge in the unhealthy.

9. GREEN TEA. Have a cup of Green Tea every day. The antioxidant power is super good for you, not to mention it’s ability to help you fight belly fat. 

10. CHAMOMILE. Drinking Chamomile before bed can help with sleep, a very important and often neglected part of a healthy lifestyle.

11. MORNING LEMON WATER. Drink a glass of hot or cold water with lemon right when you get up. This will supercharge your digestion, a crucial part of maintaining proper absorption of nutrients and excretion of toxins.

12. STEVIA. Stevia is a great supplement for sugar. Avoid things like splenda as they are extremely bad for you. Stevia, however, is a natural sweetener with lots of health benefits.

13. READ THE LABEL. Get in the habit of reading the nutrition label on the back of your food. This simple habit can help you make tons of healthier choices. For example, you may see one product has a higher sugar content than another and you can then choose the less sugary option. Or you may find that one product contains tons of unnatural ingredients and you can then choose a more natural option.

14. ALMOND MILK. Great to have around to add to coffee, smoothies, or just to drink.  It’s much less fattening than regular cow’s milk.

15. MEDICINAL FOOD. Think of food as your medicine, the way you eat can have a drastic impact on you entire body. Partner with your food and try to fuel your body with what it really needs as much as possible. 

16. POST-WORKOUT. Don’t forget to fuel your muscles after your workouts! Below I have my recipe for my post-workout smoothie. You can also workout prior to a high protein meal if you prefer. 

17. MEAL PREPPING. Having healthy meals and snacks available will help you stay on track and provide you with easy, healthy options throughout your week. On the weekend I like to bake a huge batch of veggies and chicken breast and chop lots of fresh fruit to be eaten throughout the week. Below are some easy meal examples:

-Breakfast: Oatmeal with flax meal, chia seeds, raisins, and apple.

                    Egg on top of sauteed yellow squash, zucchini, and bell pepper.

                    Turkey bacon, egg, and sauteed spinach.
-Lunch: Baked Chicken breast with steamed carrots and broccoli.

              Tuna on top of romaine and spinach, drizzled with olive oil and Himalayan salt.

              Spaghetti Squash with ground turkey and Italian herbs.
-Dinner: Bell Peppers stuffed with ground turkey, kale, and a little bit of parmesan.

                Chicken breast with asparagus.

                Baked salmon topped with lemon.
-Snacks: Sliced apple.

                Grapes.

                Almonds, sunflower seeds and raisins.

                Kale chips.
-Post-Workout Smoothie: 

½ cup Greek Yogurt 

Handful Spinach

Handful blueberries and/or strawberries 

½ teaspoon maca root powder (great for balancing hormones)

1 scoop plant based protein powder

1 lemon juiced

1 cup water or ice cubes

1 Tablespoon chia seeds

  

I hope this information has been helpful! The difference each of these things have made in my body have blown me away, so of course I’m thrilled to share them with you all! 🙂 Here’s to a happier and healthier lifestyle! ❤
xoxo, Mary.

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