All right friends, it’s myth-slaying time.
The concept of a one-size-fits-all nutrition plan is common, but it’s time to challenge this outdated notion.
I’ve seen too many toxic myths about nutrition, ones that all beginners must break away from to achieve their health goals. Because with anything you do, your mindset is what will set you up for success.
“One man’s food is another man’s poison.”
Time to get straight with nutrition!
Nutrition Myth #1: There is a Universal Best Diet for Everyone
This is sooo not true. In fact, it burns me up every time I hear it.
I’ve been a personal chef and nutritionist for years, and in that time I’ve worked with countless clients, each with unique dietary needs, preferences, and responses to food.
The belief in a universal best diet persists because it simplifies the complex world of nutrition. It’s tempting to think there’s one perfect solution, but human bodies are incredibly diverse.
So don’t let anyone tell you there is a universal diet that’s best for everyone.
The truth:
You must find a diet that works for your body. This means considering your lifestyle, health conditions, and personal preferences. What works for one person might not work for another, and that’s perfectly okay. Experiment with different foods and diets to discover what makes you feel your best.
Nutrition Myth #2: Carbs are the Enemy
This one may be surprising. If you have ever tried a low-carb diet, you might have been led to believe that carbohydrates are your worst enemy.
However, carbohydrates are essential to a balanced diet, providing necessary energy for your body.
The demonization of carbs stems from the popularity of fad diets like keto and Atkins, which promise rapid weight loss by drastically reducing carbohydrate intake. There is a misconception that carbs can lead to weight gain. When consumed, carbs are broken down into glucose. This raises your blood sugar levels. Unless you have pancreatic issues and struggle with or cannot produce insulin (diabetes), this is a natural part of digestion and your body is designed to accommodate this.
The truth:
Complex carbohydrates, such as whole grains, vegetables, and legumes, are crucial for sustained energy and overall health. They provide fiber, vitamins, and minerals that your body needs. Instead of cutting out carbs, focus on choosing the right kinds of carbs that nourish your body.
Nutrition Myth #3: You Can Out-Exercise a Bad Diet
I can totally understand why someone would believe this, especially if you don’t have a lot of time to focus on both nutrition and exercise.
I’ve been there myself, and I can tell you that each has a role in helping us achieve optimal health.
It seems logical that burning more calories through exercise can compensate for poor dietary choices.
However, relying on exercise alone without paying attention to what you eat can lead to suboptimal results and even harm your health.
The truth:
A balanced diet is essential for providing the nutrients your body needs to perform well during exercise and recover properly afterward. A balanced diet helps improve energy levels, keep your immune system strong, maintain healthy weight, and reduce the risk of chronic diseases. Physical activity helps strengthen muscles, improve cardiovascular health, boost mood, reduce stress and anxiety, and enhance cognitive function. Aim for a combination of nutritious eating and regular physical activity to achieve the best results. Remember, you can’t out-exercise a bad diet; both nutrition and exercise play vital roles in your health.
Why is it misleading to believe these 3 myths?
Believing in these myths can set you on a path of frustration and unmet goals. It might make you question your ability to achieve optimal health and lead you to take actions that are not aligned with your unique needs.
And I absolutely know you have everything it takes to achieve your health goals. You just need the right guidance to succeed in holistic nutrition. Otherwise, you risk not feeling your best.
Whatever you do, don’t give up!
I’ve seen countless clients achieve health goals by embracing a personalized nutrition plan. There’s nothing mysterious or special about them.
They did it by focusing on their unique needs and persevering through the journey.
I created this free 3-day meal plan to help you create delicious, nutritious meals, in under 30 minutes.
Click here to download my free Meal Plan so you can get started.
Meal planning doesn’t have to be hard. With just 5 easy steps, see how I plan and execute my meals for the week.
I’m going to share with you the exact process I use every week to plan and execute my meals.
The first thing we need to do is take a look at our weekly calendar. Are there any days where you will be eating out? Are there days where you need something super quick because of an evening activity? Are there days where packing leftovers into your lunch would be beneficial? Remember, when you are first starting out, you don’t have to try and conquer 7 days’ worth of meals. Start small. Maybe one or two days, and then build up from there.
BONUS TIP: I always leave one or two days where I will use up any leftovers that I have. This helps me make sure that I am not wasting any food. Also, when looking at your week, pick one day as your planning and grocery shopping day, and another day as your prep day. Some people find it successful to do this all in one day, but for me, I find it easier to break it up into 2 chunks. Do what works best for you!
Decide on a place you will store recipes. Whether these be physical recipes cut out of magazines, or written out by hand. Or digital copies saved from a website or typed out on your computer. Either way, have one place that is your go-to. Start with 3-5 that you are comfortable with. In order to get comfortable and effective in the kitchen, you need practice. Repeating some of the same recipes will help with this. When you are comfortable, start with introducing one or two new ones each week. Now that you have decided which meals you are going to have for the week, start plugging them into the days you will have them. Keep in mind, that leftovers are your friends. Are there certain meals that you can make a double batch and have the leftovers on another day? Look at meals with similar ingredients. Do you have salmon and broccoli down for dinner one night? Is there another recipe that includes broccoli and you can make it another night? Minimizing the number of ingredients is going to help with not getting overwhelmed and will cut down the time it takes you to go shopping.
Go through your meal plan and make a list of all of the ingredients you will need. Have a look at what you already have on hand. Take inventory of your pantry, freezer, and fridge. Are there ingredients that you already have that you can use? Once you exclude the items you have already, make a list of the items you will need to purchase.
BONUS TIP: Organize your list according to where you find the items in the store. For example, group all of your fruits and veggies together. Then group all of your meats together. This will save you time having to scroll through your list as you walk down each aisle. It will also prevent you from forgetting anything. Really strapped for time? Use an online/pick-up option. Since the pandemic, most grocery stores allow you to place an order online, select a pick up time, and be able to pick up your groceries without even having to walk into the store. If you are choosing to go in and shop the traditional way, make
sure NOT to do this on an empty stomach. This is the best way to make sure you aren’t buying additional foods you don’t need or quick snack options to eat on the car ride home.
Time to get out the pen and paper. Go through each recipe and write out what you can do ahead of time to eliminate the length of time it will take the night you are making your meal. Some people, they like cooking all of their meals and then just reheating them each day. If this is easiest for you then do your thing! For me, I like to prepare as much as possible without actually completing my meal. For proteins, this could include cutting them into my desired sizes and putting them in containers with marinades. For vegetables, this is all of my chopping. I also like to blanche my vegetables. This is where you cook them for a couple of minutes in boiling water and then immediately transfer them to an ice water bath. What this does is allow the vegetables to cook through to the center. This way when you are ready to make your meal, your vegetables simply need to be roasted or sauteed, allowing for caramelization on the outside to occur, without having to wait until the centers are cooked. Blanching ahead of time not only cuts down on your cooking time during the week but also ensures even cooking. Nobody wants charred vegetables that are raw on the inside. Lastly, for any of your green vegetables, blanching preserves their bright green color. For starches, making your rice or quinoa during your prep means you simply have to reheat it at mealtime.
Now we get to the easiest step of all – making your meal. Since all of the “work” has already been done, all you have to do is basically put your meal together. Cook-off your protein. Finish off your vegetables. Reheat your starch. VOILA! Let’s Eat!
The best way to be successful in the kitchen is to have a plan and then execute what is on your plan. The more practice you get, the quicker you will be able to do this. At first, it might seem daunting, but practice makes perfect. Take the extra time on your prep days to make sure everything is ready to go, which means that during the week, you aren’t spending hours making a meal, especially after a long day at the office!
