Batman had the joker.
Luke Skywalker battled the Empire.
Every day I battle spoons, forks, and knives.
Nutrition has never exactly been my strong point. However, I absolutely believe that having strong nutritional principles is crucial for achieving 90% of our fitness, strength, and physique goals.
Looking to shred some fat for the summer? Familiarize yourself with the term “caloric deficit”.
Just to set the table (pun intended, I think?), I’m not here to talk about macro-nutrients or nutrient timing.
I coach people on how how to get strong, not on how many grams of carbohydrates they need after squatting. If that’s what you are looking for, open up google and type in “Registered Dietitian” and your zip code.
Now that we have that out of the way, What I am here to do is offer up a few lifestyle hacks regarding nutrition, meal prepping, and keeping nutrition on the easier side of things.
- Identify your ‘struggle times’
I actually put this on my intake form for prospective clients. This where I like to start offering suggestions on attacking nutrition. Ask yourself “When do I feel I struggle with my nutrition the most”?
Notice the question has NOTHING to do with WHAT you eat, but rather WHEN you feel that you struggle the most. The answers are endless.
Maybe you don’t eat breakfast? Maybe you stop at McDonalds and get a few McGriddles to go? Maybe for dinner you eat a tub of yogurt because that’s what is in your fridge?
For me personally, If I don’t have lunch prepared I will almost always go to a grocery store and over spend on food and it typically isn’t always the healthiest alternative.
Once you’ve identified your ‘struggle time’, now we can talk about what makes it a struggle.
Is it what you eat? Maybe you don’t eat? Maybe it’s a good food, but you’re missing out on other nutrients?
Again, there are endless answers, but working to find healthier alternatives or actionable strategies to improve on your current situation is the end-goal.
Identify the weak point in your day to day, create an actionable improvement for that time of day, work to implement that action item going forward. When that weak point becomes a strength, move on to the next one.
- Package your leftovers before you eat dinner
This suggestion has been a huge help for a lot of my clients that struggle with overeating at meal time. It sounds overly simple, and it is. That’s part of the reason I like it.
If you’re like me, you cook a bunch of extra food at dinner time with the intention of eating the leftovers for lunch the next day. That’s all fine and dandy until you start helping yourself to seconds and thirds at dinner time. Uh oh. Now there’s no lunch for the next day.
What I always suggest is to make your dinner plate, then get your tupperware out and put the food away. This will help ensure you don’t overeat at dinner, and also make sure you have healthy food for lunch the next day.
- Outsource your meals
Whenever I suggest this eight out of ten people tell me it’s too expensive. The other two out of ten just laugh at me. People always assume it is too expensive without looking at where they currently spend their money.
When I start talking nutrition with prospective and current clients, I always like to ask how many meals they eat at a restaurant or order take out. When that number is three times a week or more, I make the suggestion that those funds could be reallocated towards a pre-made meal service.
Now that doesn’t mean go by a bunch of frozen lean cuisines, but rather something like MetabolicMeals.com, or a different local service.
I actually emailed a local chef and asked if he would cook three different meals for me portioned out into five servings per day. Boom 15 precooked and packaged meals that instantly took care of lunches for me and my wife each week.
As I mentioned above, this was my ‘struggle time’. The cost was actually cheaper than the take-out sandwiches and salad bar I would routinely get three or four times per week. Plus it reallocated part of my grocery shopping budget and saved me a lot of TIME on Sunday afternoons.
Nutrition doesn’t have to be a hard fought battle. Like most things, if you can implement some simple strategies that target your weak spots, eventually those weaknesses dissipate and could even become foundational blocks to your overall health.
Give these three a try. If you ever have any questions, or need more help, you can check out my website at www.CoachCaseyLee.com