They say it’s 80% of the game

Food is the fuel that our body uses to serve us. If you put junk into your tank you might find yourself sluggish, unsatisfied, and perhaps gaining or losing unwanted weight. If you consistently fill your tank with quality fuel you’re likely to have more energy, be healthier and overall feel better.

Eating healthy can be the most challenging part of the “fit life”. There is a balance we must find to properly nourish our bodies so we can get through our days while also enjoying our food. I live by the 80/20 rule, you may be familiar with this concept. 80% of the time, I eat balanced, fresh, healthy meals and snacks, while 20% of the time I allow myself to treat myself and eat outside of the strict, healthy scope.

If you follow me on Instagram (@hii_manduuh), you’ll find drool-worthy photos of foods I get to enjoy and wonder how I eat those foods while maintaining a healthy, strong body. What I don’t post are those basic meals and snacks that I eat every day. I aim for balance within each meal- a lean source of protein, a complex carbohydrate, and some healthy fats.

Check out a typical eating day for me:
Breakfast: broccoli rice, 2.5 egg scramble with cheese, on long days I’ll add Ezekiel toast with AB and fruit preserve
Snack: roasted, unsalted mixed nuts
Lunch: kale & hemp seed salad w/ almonds and cheese, chicken breast
Snack: pita crackers and snap peas with spicy hummus
Dinner: roasted butternut squash and brussel sprouts, more chicken
If I’m dying for dessert: small serving of fruit or granola

This is the way I regularly eat on my working days (6 days/wk). I prepare my own meals and bring them to work everyday, I get up earlier in the mornings to make myself breakfast, I pack snacks for the day when I’m out and about. These are all things that we’ve heard before, they’re simple, but who makes it a priority to actually do it?

Nutrition guidelines to keep in mind while making food decisions:

  • Strive for balance- protein, carbs, fat
  • Include fresh veggies or fruit whenever you eat
  • Drink water with every meal or snack
  • Eat your calories instead of drink them- avoid sodas, juices, alcohol, etc.
  • Go for organic and in-season products
  • Don’t wait until you’re STARVING to eat
  • Start with a smaller serving before loading up your plate
  • Chew slowly and do not overstuff your mouth
  • Listen to your body’s fullness cues

If you’re on the road to weight loss, yes, you’re looking for a calorie deficit. However, don’t deprive yourself of your 3 meals. Your body will have a hard time shedding weight when it’s not functioning properly because of lack of nutrition.
And if you’re looking for some gainz, you’re going to need a calorie surplus. Load up on good, quality calories. Something for your body to use to build the results you’re looking for…not junk.

Nourish your body so you may tackle whatever the day has in store for you. Please feel free to reach out with any questions or topics you’d like to learn more about.

#funfact : The first day of spring is March 20.

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