Nutrition + Recipes
Training hard isn’t enough. You need to balance your life, and that includes practicing healthy eating habits and understanding what you are putting into your body every day.
We both studied nutrition when we got our certificates in personal training and nutrition consulting. We are not licensed nutritionists; however, we do know how to guide you through basic nutrition and healthy eating.
FOLLOW THis ladder TO REACH YOUR NUTRITION GOALS!
1. WHAT DOES GOOD NUTRITION MEAN?
Every food decision we make sends a message to our bodies. Every food choice is an opportunity to direct, shape, and remake our health, our body composition, our performance, and our wellbeing.
Yes, there are varied diets out there, and many keep people fit and healthy, but what you may not notice is that despite their disparities, most effective nutrition programs are more alike than different.
Good nutrition asks people to care about their food.
Good nutrition focuses on food quality.
Good nutrition helps eliminate nutrient deficiencies.
Good nutrition helps control appetite and food intake.
Good nutrition promotes regular exercise.
2. FOOD AS INFORMATION
Thinking about food only as a fuel reduces food to gasoline, your body to just a machine, and you pretty much to a calorie accountant. You are so much more than that. Food in your body deserves a lot more recognition and honor. The more we research and learn, the more we’re amazed by the power of food.
3. WHAT ARE YOU BUYING
Check your fridge and pull out a fruit or vegetable.
Where was it grown?
How was it grown?
Who picked it for you?
How did it get to you?
How far did it have to travel?
Do you think that people could still be eating that fruit or vegetable in a hundred years? What about 500 years? Why?
In the world of nutrition for health, performance, and body transformation, we don't talk much about where food comes from. Sure, we might check a few labels for the word “organic,” but there is more to know than that.
This day and age, we really need to be thinking about sustainability. Sustainable agriculture is agriculture that we can do for a long time. At its most basic level, sustainable agriculture is about ensuring that we can produce safe, high-quality food for everyone for the immediate and distant future.
5. READING THE LABELS
We encourage you to read the labels and ingredients of what you are putting into your God-given temple. Looking up ingredients you can’t pronounce is another step that will help you understand what you’re letting into your body. It’s important to make reading labels a priority and comprehend what can be good or harmful for you.
The U.S. Food and Drug Administration (FDA) issued new regulations that changed the labels on packaged foods. This is the first major change to the label since it was introduced in 1994. The changes are based on updated science, the most recent dietary recommendations, and input from the public.
Using the new label can help you choose foods for a healthy diet. The label will be required on all packaged foods made in the United States and imported from other countries.
6. VITAMINS AND MINERALS
We need vitamins, minerals, and other compounds such as phytonutrients to be healthy. We also need them in the right amounts. If we don't get enough micronutrients, we won't function properly. We may get sick, and key body functions can break down. If we get too much (usually from supplements, but occasionally from foods too) we may also get sick, or disrupt other key body functions. Let’s take a look at the big picture.
Biochemistry is vast and complex - scientists still don't know all the compounds in food or what they do in our bodies. Even the most common and well-known micronutrients come in many forms, and we sometimes discover new functions they have. When learning about micronutrients, it's easy to get overwhelmed with details. Trust that God made our bodies to be efficient and complex, and with a little additional knowledge, you will get all the micronutrients your body needs.
7. FOOD PREPARATION
Many recipes call for proper ingredient preparation, so using a fruit/veggie wash or spray before eating an apple or orange is highly recommended. Even just taking the time to prepare your foods can teach you patience and help you appreciate the effort that goes into the food. In addition to these simple tasks, ask God to bless the food that you or others have prepared, and remember those who are hungry.
8. EATING BEHAVIORS
Americans aren't very good at consciously making ourselves eat slowly and mindfully. Many of us pride ourselves on our fast-paced, hardworking culture while we gobble food at our desks or in our cars. Why is this a problem? And what are some possible strategies?
9. TOOLS FOR PREPARING FOOD
There are so many cooking recipes we would like to share with you. If you are subscribed to our newsletter, you will be updated when a new video or blog recipe post is up. We hope you find them as satisfying and rewarding to make as we do. We recommend that you invest in tools that you can afford and that help you prepare your meals.
10. MAKE/plan YOUR OWN MEALS daily
At Black Belt rung level 1, you are treating your body like a temple from a nutritional perspective. You are now responsible for what foods you are buying and preparing. You are timing your meals so they support the actual work you are doing. And lastly, you are planning your meals so they have balanced food groups and supporting vitamins and minerals to help you reach your optimal health.
We are not professional cooks, but we enjoy making our own meals, asking God to bless our food, eating the food, and thanking God for the meal.
We put the nine Black Belt levels on the ladder to wish you the best if you want to take it to higher levels and be better at nutrition+ recipes than we are!