5 Nutrients Your Body Needs

  1. Carbohydrates – they are preferred source of energy for your body and give it fuel for daily activities. The energy comes from the break down of starches and sugars into it’s simplest form, monosaccharide, in which your cells will convert it to usable power.  Carbs come from fruits, vegetables and grains not just junk food. There are certain organs in your body that require carb fuel source such as the kidneys and brain.
  2. Protein – You can find protein in eggs, soy, legumes, meats, and whole grains. Protein gives your body a pool of amino acids which are the building blocks of all your cells. Protein supports your body structure such as your bone and skin tissue. Protein also repairs cells if they become damaged and antibodies are made up of protein which help fight off with inflammation and infection.
  3. Fat – Fat has twice the amount of calories per gram as a protein or carb but it is highly concentrated energy that can be stored by your body for later use. It provides cell structure to membranes and cushions your internal organs to help prevent damages to tissue. Fat also acts like a vehicle that delivers certain nutrients. Fats can come from animals, plants, fish and nuts.
  4. Vitamins and Minerals – These are small molecule foods that support your health. Vitamins aid in energy production, healing wounds, eye and skin health, and bone formation and immunity. Minerals on the other hand, provide structure for your skeleton, regulate your cardiovascular health, and help regulate your nervous system. Eat a well-balanced diet should be enough to cover all the vitamins and minerals you need. Make sure to get a variety of fruits and veggies to ensure this.
  5. Water – Water is extremely important for your body. After all your body is mostly water! Water helps maintain your body temperature at normal levels, lubricates and cushions joints, protects your spinal cord, and removes waster through urination. Water has to be replaced anytime your body loses water through sweat or evaporation.

Are you getting these 5 nutrients every day? Leave a comment below!


FOR ONLINE PERSONAL TRAINING AND NUTRITION CHECK OUT MY PROGRAMS AT HERE. I can create a nutrition plan just for you!
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5 Basic Nutrition Concepts

  1. Balance – Life is all about balancing what is good or bad for you. The same goes when it comes to nutrition. Get the right amount of the good things and try to limit the bad things that can have a negative effect on your health.
  2. Calorie Control – It’s not all about reducing calories. More important is getting the adequate amount of calories based on how you structure your life to keep you working effectively and efficiently.
  3. Moderation – You can eat almost any food in moderation but make sure that you are only eating foods that may effect your health in small amounts. For example, you can eat a donut once in a while for breakfast but don’t make it a habit.
  4. Variety – Eating the same foods over and over gets boring. Make sure to add variety to the your nutrition by adding different types of veggies, whole grains and meat.
  5. Adequacy – Make sure you are getting all the essential nutrients you need to maintain your health and replace what is lost during the day.
“Remember, there are no bad foods, just healthier ones to eat regularly. Weight loss requires a commitment to change your lifestyle. Keep up the exercise as it increases your metabolic rate and helps maintain your muscles, which burn more calories than body fat does.”
Jaime Ackerman Foster, MPH, RD, LD
Extension Nutrition Associate
Ohio State University

Nutrition does not have to be a hard, grueling task. If you start with these 5 steps you are well on your way to making better nutrition choices. Interested in a customized nutrition plan made just for you and your goals? Click here for 4 weeks of nutrition. I also have 8 and 12 weeks. Check out my store here.

Leave a comment if you have any questions about nutrition! I am here to help!

Tips for Eating out Healthy

  1. Pick water or unsweetened teas to drink
  2. Opt for a salad and get dressing on the side
  3. Share a dish with someone – most restaurant plates are big enough for 2 to 3 people
  4. Customize your meal – put dressings on the side, remove any unnecessary toppings
  5. Pack snacks so you won’t buy unhealthy snacks
  6. Fill your plate with fruits and veggies instead of unnecessary carbs
  7. Look at the calories in their nutrition information online or on the menu
  8. Pass on “buffet” style restaurants
  9. Get whole grains if the option is available
  10. You don’t need to “clean the plate” eat until you are satisfied and stop

Click here to download a free pdf for more information on these 10 tips.

Check out ChooseMyPlate for more healthy tips and tricks!

Have any health or nutrition questions? Leave a comment below!


For online personal training and nutrition check out my programs at here.

Weight Loss Diaries | Week 5| Part 2 (Video)

weight loss diaries

Hello savages,

I had been on my weight loss journey since January and I have lost an overall of 12 lbs. The weight loss diaries was 5 weeks and I lost a total of 6 lbs. I lost about a pound a day which is moderate weight loss. I could have pushed for more aggressive but I chose to not to do that.

I ate 1,300 calories a day for 5 weeks and had a cheat meal about once a week. I also did a lot of walking since I could not work out.

I have finally been cleared to work out by my surgeon and will start working out next week. I have to adjust my macros because I am going to be working out 3x times a week for now.

Thank you for watching and make sure to subscribe to my channel.

I will be creating another series for my work out journey but I’m not sure what I will be calling it. Stay tuned!

  1. Thursday to Saturda
  2. What I eat
  3. How to eat in moderation
  4. Weight Loss results

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!

 


 

 


Any questions feel free to reach out below!

Weight Loss Diaries | Week 4| Part 2 (Video)

weight loss diaries

Hi savages!

Week 4, Part 1 of the weight loss diaries is live!

I have lost 12 lbs total!

Watch the video below. Items I will be covering include:

  1. Thursday to Saturday
  2. What I eat
  3. How to eat in moderation

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!

 


 


Any questions feel free to reach out below!

Weight Loss Diaries | Week 4| Part 1 (Video)

weight loss diaries

weight lossHi savages!

Week 4, Part 1 of the weight loss diaries is live!

Watch the video below. Items I will be covering include:

  1. Sunday to Wednesday
  2. Suggestions on what kind of videos you guys want to se

 

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!


 


Any questions feel free to reach out below!

Weight Loss Diaries | Week 3 | Part 2 (Video)

weight loss diaries

Hi savages!

Week 3, Part 2 of the weight loss diaries is live!

Watch the video below. Items I will be covering include:

  1. Thursday to Saturday
  2. Suggestions on what kind of videos you guys want to se

 

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!


 


Any questions feel free to reach out below!

Weight Loss Diaries | Week 3 | Part 1 (Video)

weight loss

Hi savages!

Week 3, Part 1 of the weight loss diaries is live!

Watch the video below. Items I will be covering include:

  1. Sunday to Wednesday

I will be posting more videos through out the week instead of making them long videos. I know some of you don’t have the time to sit for a 30 minute video. I am hoping to make them at most 10 minutes each.

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!


 


Any questions feel free to reach out below!

Weight Loss Diaries | Week 2 | Part 2 (Video)

weight loss

Hi savages!

Week 2, Part 2 of the weight loss diaries is live!

Watch the video below. Items I will be covering include:

  1. Thursday to Saturday

I will be posting more videos through out the week instead of making them long videos. I know some of you don’t have the time to sit for a 30 minute video. I am hoping to make them at most 10 minutes each.

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!



Any questions feel free to reach out below!

Weight Loss Diaries | Week 2 |Part 1(Video)

Hi savages!

Week 2, Part 1 of the weight loss diaries is live!

Watch the video below. Items I will be covering include:

  1. What I eat Saturday to Wednesday

I will be posting more videos through out the week instead of making them long videos. I know some of you don’t have the time to sit for a 30 minute video. I am hoping to make them at most 10 minutes each.

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!



Any questions feel free to reach out below!