Nutrition Made Easy : Stop Dieting FOREVER !

1. Introduction: Hello and welcome to nutrition made easy with me, Brendan. You may wonder why I've decided to create a course that to help you give up dieting forever . Well, let me take you through my journey. I am a precision nutrition level one certified coach. What does that mean? Well, it means that I've been through the process before. I'm certified by Precision Nutrition, which is one of the leading organizations for nutrition coaches. And I've understood exactly the trials and tribulations that people like you and I have actually been through. Well, I'm also an exercise enthusiast. I know, I know. You've probably heard that a lot before, but what do I do? I like going to the gym. I like riding my bicycle. I enjoy skiing. I like going for walks. Sometimes I even like just lying on the sofa and doing nothing. But really, I want you to know that I'm just like you. I've bean through my own journey at school. I was really active, but I was never really in shape. A university or you've got to do is ask my friends. My nutrition habits were terrible. Peanut butter on waffles. Bean there, done that So I went through my own transformation. I did a 10 week body transformation using the principles that we're going to go through today. And here I am, over a year later, still feeling fit, healthy and really enjoying my food. But I know how confusing it could be. You're gonna get ALS these different messages from people all over the place. They'll be people in the public domain will be people on social media that we people telling you stuff on the news. All you've got to do is Google or pick up any fitness magazine on. They'll always be a get fit in three weeks or lose 10% body fat in 12 weeks. You know what stuff? All that. I want you to have the habits that will enable you to have good nutrition forever. Why should you be on a diet? It makes no sense. So that's why I created this course. Nutrition made These nutrition is easy. We make it complicated, so I want to take you through the simple steps to give you lifelong sustainable habits so that you can give up dieting forever. 2. Let's Get Started !: Hello and welcome to this lecture. We're gonna dive straight into the good stuff. So let's start learning. I'm gonna go through five tips that you can employ straight away to start your journey. Teoh Nutrition made easy. What I want you to do is to take a look at each of these. Decide which one you're gonna act on first and then take it and run with it. So with that in mind, let's dive in. Take one. Do you know how much protein you need on a daily basis? If the answer is no, don't worry, because I've put a quick calculation together for you. So can you tell me what your weight is? In kilograms? If not, use an online calculator and converted from pounds or stone for whichever when you were in . So let's take me as an example. Let's say I'm 75 kilograms. Okay, I can deal with that. But how much protein do I need? Well, if you divide your weight in kilograms by 10 that will give you the average number of portions of protein that you need on a daily basis. So taking me 75 kilograms divided by 10 is 7.5. Okay, well, that means that I should aim to have 7.5 portions of protein a day. Let's say that a portion of protein is the size of your fist. Well, that could be two portions. So you actually need three and a bit of these in a day. Don't panic because we'll go through the process on the habits of how to break that down and make it more manageable. But just think if you have to eat a good proportion of protein at each meal, we have three meals in the day. What? We're halfway there. Tip one. I want you to be able to tell me how many portions of protein a day you need using the calculation. So tip, too. Do you know how much water your body needs? Well, think about it. Our body is made up mostly of water, so it makes sense that we need to keep refueling the body with water so that we stay hydrated. But we all know that would told it from a young age. But can you tell me how much water you really need? This is a rough and ready calculation but it will easily tell you whether you're getting enough water on a daily basis. So take the weight that you just calculated in kilograms and divided by 25. Okay, so let's let's take me as an example, 75 divided by 25 is three. I need, on average, three liters of water a day. Wow, That's a lot of water. Well, it is. If you have to sit down and drink it in one go. But what happens if you've got ah, half liter bottle? You could buy one from one of the supermarkets that six of those in the day. Well, if you wake up and drink one in the morning before you go to work and then you drink one in the morning when you're at work, Well, that's a liter down already. This is a guideline, remember? But it will easily indicate whether you're actually getting enough water at the moment. If the answer is no, now you need to think about tip three. Plan ahead. So the whole hit and hope approach, it just doesn't work. When was the last time you went to the supermarket? When you were hungry? Man alive. You go down the cake. I'll you go down the take away I'll everything looks delicious. Well, that's not really good for long term sustainable nutrition. I want you to no end up in that situation. So if you could decide what you're going to eat in advance, you're more likely to make a good decision. Remember the days that when your mom and dad used to make your packed lunch or that you've bean somewhere and food has been provided? Well, how much easier is that decision make? So all of a sudden you have to decide what you're gonna eat in front of you rather than so I could have anything pizza. Take away fish and chips. Not necessarily bad choices. But you want to give yourself the best possible chance of making a good choice Time in time , out day in, day out. So I want you to start thinking about how you can plan ahead. Tip full. This is a bit of a harsh lesson. Nothing ever ate itself by mistake. That doughnut that you had at work because it was somebody's birthday. I didn't eat itself. Harsh, harsh, but fair. I know. So don't have a go at me. I just want you to be aware that everything is a cause and effect. So all of a sudden you were hungry and you scouted around the kitchen and you couldn't find anything healthy. So you ate the chocolates that were left over from Christmas. Okay, that's not a problem. But what happens if you then decide that you don't want to eat chocolate? Is there anything else that you can have again? It's all about making good decisions. So I can't feel guilty about eating an entire Terry's chocolate orange, because all of a sudden it didn't need itself. That was my choice. What we're trying to do is to give you the tools and techniques to make the best possible choices. We all have a sweet tooth. I do so don't get me wrong. I do enjoy having a snack, but I just want you to think about it next time. Well, everything we eat is a choice. So, as I've said before, try and make a good decision because it's harder to get back on the wagon or to keep yourself going. If you make tough choices finally tipped five. Consistency is king. You've probably heard this before, but it's the number one driver of results consistently doing the same things or the same principles. Time and time and time again will lead to results. Yes, I know that Einstein's definition of insanity was doing the same thing over and over and over again and expecting a different result. But that's not what I'm saying. If you want to lose weight, well, you have to do the same things or the things that work time and time and time again. You can't just expect too fast for two days for the way just to fall off. Little incremental steps done on a regular basis can end up doing enormous enormous results . So I want you to think about that. Consistency is king. If you take the week, have you consistently applied the principles that we will learn later on in the course? If the answer is yes, high five, that's also if the answer is no, don't panic. Have a look at what happened. Is there anything that you could have done to make a better choice and then work on that next week? So there we have it. There are five tips to help get you started straight away. Feel free to download the flyer and keep it and print it out. Put it on the fridge. Have it at work. But there are five tips that you can start using right now. So with that in mind, go printed off. Have a look at it and I'll see you in the next lecture. 3. How This Course Works...: So how does this coursework? Well, we're gonna take a different approach to what we've done before. You may have seen some really detailed food plans, and you gotta exercise this. You gotto by cheer seeds and flax seeds and all this other crazy stuff. Well, that's not what we're about. We're not going to do calorie counter. Yes, there's some benefit to it in terms of educating yourself. So you know what to look for on which foods are better than others. But we all know that that's not necessarily the right thing to do. But we have to accept that calorie counting is not an exact science. You can't determine down to the even tens of calories that you've actually got it right. All you got to do is get on a treadmill, type in your weight, and it will give you an approximation of the number of calories you burn. It doesn't take into account your age, your fitness, your metabolic rape, whether you've just eaten all these other factors just don't get taken into account. So I want you to ignore that. Yes, I have an idea. Put it in a box. But let's leave it there. So, really, all I want you to take away from calorie counting is it could be large fluctuations. So don't get hung up on it. Because the way that we want to operate is we want to work on behaviors, not outcomes. Yes, I want you to get to a goal that you are going to set yourselves. That will make you happy. But I want you to work on the behaviors that will get you there, not the outcome itself. Why? Because let's say we do a 12 week plan after 12 weeks. What happened? If you've been given a prescriptive plan every day for those 12 weeks, have you actually learned the principles that will get you post the 12 weeks into lifelong sustainable nutrition? Maybe, Maybe not. But I want you to understand the behaviors that you can employ now at a moment, of course, starts that will give you those secrets on those habits. For lifelong sustainable nutritional eating 4. You Need To Know This: Harsh But True!: so we're gonna dive into what I call the harsh but true slide. As you can see on screen, there are a number of statements. What do you really want? I want you to find a motivation that really matters to you, something that you can hold on to. It could be your son or daughter is getting married, and you want to be in the best shape of your life. You might be an expectant parent, and you want to be fit and healthy for when your child arrived. You might want to just go on a voyage of self discovery, but it's got to really matter to you, because at some point you're going to have to have a trade off an element that means that you have one thing, but you're gonna have to give up another. It's like a glass of water. You can only put so much water in the glass, but if you want to change what's in the glass, you have to take some out and put some back in. That's exactly the same. I think Homer Simpson had it best when he said Every time I learned something new, it pushes something old out with that in mind an enormous day. The doom is not going to make you ripped and strong. Conversely, a bad day of eating is not going to make you fat. You've just got to learn to let go off that one part on. Decide that tomorrow you're gonna do a little bit better. It's not going to derail your program. You just have to accept that. Sometimes you have to put these to one side to move forward. Another part we're gonna do is we're gonna change one thing at once. Okay. Question for you. New Year's resolutions. What did you decide? Join the gym, eat healthier, get fit, learn to more money, find a new job, whatever it might be. So come the 15th of January. How are you getting on? Chances are that you'd actually failed on some of those already. But what happens if you decided to change one incremental thing at once? You know, come the 15th of January, you could be sat here going. I nailed it. That one little part to make my life a little bit better. I've done well. It takes between 2128 days to form a habit, so why not take one thing at once? I don't want you to change everything all at the same time because you're destined to fail . Conversely, when you get something right, I want you to celebrate success, but not with food. Having a big cheat day. It's fine in some circumstances, but just cause you've had a great day, don't reward yourself with ice cream and snacks. Give yourself something that's tangible. Go for a walk, meet up with some friends, do something that you enjoy. But please don't reward yourself with food because ultimately, if you want something, you're going to have to make time for it. Yes, I know we only have 168 hours in the week. But what happens when life gets busy? Oh, I don't have time is really the adult equivalent of the dog Ate my homework. I don't want you to be those people. We work in pockets of time. So what can we do when we're waiting for the bus? When we're walking to the station, you don't find that pocket and make it count. So really, all you're trying to do is be flexible in this plan, 5. Habit 1: Speed of Eating: Hello and welcome to another lecture today. We're going to look at our first habit. Eat slowly. Okay, I know that sounds obvious, but in actual fact, by eating slower, we can improve our digestion. Take a step back when you sit down to have a meal. Are you one of those people that is waited for at the end? When you're eating in a group or you often one of the first to finish well by eating slower , it will actually help us calm down. But it will help our digestion do its thing. I want you to start feeling more satisfied with food. You know what? If you couldn't begin to enjoy your food a little bit more, savor the taste. You mean you might actually begin to lose weight without actually feeling like you're losing weight? Well, surely, if you're able to enjoy life more, that's gotta be a good thing. Okay, so if you're already eating slowly, why don't we add another level of complexity to or difficulty? Let's say what happens if we could eat without any distractions. So no television, no mobile phone, no computer, no newspaper, just you and your food sounds easy. right? Well, when was the last time you tried it? Have you ever tried just savoring your food? Conversely, Next time you're out eating with friends or a loved one or with work colleagues, have you actually taken the time to savor the food and listen to what the other person is saying? You know, if you're able to enjoy each mouthful, noticed that you're taking a longer time to each each mouthful, then that can only be a good thing. You'll begin to savor the flavors. Savor the food. Food is an amazing thing, but more often than not, we end up just shoveling it down our throats and trying to get on with the day. I'd like you to notice on. Observe the texture and the flavors and the context that you're having with your food. It's an experience, but we seem to have lost that experience of light. It all of a sudden becomes just a chore. We just want to get through eating, but that's not how it should be. We should enjoy our food, so really, I want you to take your time. Take your time. It's super simple. Believe me, it works. You might not, but you're going to have to try it. Task for you. Can you add one minute per meal to your daily routine? What does that really mean? Can you take an extra minute in eating your meal? Okay, that should be durable. Next time you having breakfast, put the spoon down if you having cereal. If you're having eggs and salmon, put the knife and fork in between each mouthful. Can you really savor the taste? You know it's easy. Use oclock. Use a timer. Put your mobile phone on. Just have a look at how long it takes you to eat that meal. You know I don't care how long it is at the moment. I want you to use that as a baseline so just recorded. Put it on, eat normally and then notice how long it takes. Once you've got that determined, we can then see how we improve. You know what? Even if you add one minute to eat meal per day, Well, let's say you have three meals. That's three minutes. Then you have seven days in which you have three meals. That's 21 minutes mine alive. Imagine that. Imagine taking 20 yard minutes longer to eat your food seems crazy, but by giving yourself that little bit longer to eat, your body just has time to be ableto a tell you when you're full and be digested rather than feeling like it's having to work on overtime. So next time you sit down to have a meal, I want you to eat slowly. Now you may wonder, how do I do that? Well, this is where you want to sort of make time to do so. So let's try this. Take him out full, put your knife and fork down. My seems joins to begin with, but just try it. Then you have to pick your knife and fork up and eat another mouthful. Then put it down again. You know, as you take a bite, just notice what you're eating. Do it, savor it. Think about it. Pick the knife and fork up. Try again. You know you don't actually have to put it down, but it's just a nisi way to break the habit of just wolfing down your food to try that. I want you to tell me how it goes. I want you to t notice a name and tell me whether it was good, bad or indifferent, because all of this is data, because I want you to begin to understand what we do without even realizing it, because I say, Why rush so busy running around that we don't often take time just to sit back and think about what's going on? Changing a habit is hard. Why? Because habits are the actions that we do over and over and over again. Well, how will you stay on track? Because sometimes it won't be easy the first time you do it. It's novel, you think? OK, that's not too bad. But the next time you come around to dio, you might think it's a bit of a chore. That's when the going gets tough. Will you revert back to type and just shovel your food down? Or will you think? No, I'm going to try this again. Why? Because it matters to me. As we said in a previous lecture, What's your motivation? You know, put a post it note on your computer, put a post it note on your fridge every time that you go to deal with food, Think, let me eat that little bit flower. You know, if you've got a mobile phone little setting off an alarm, and it tells you that you want to take five minutes to eat your food in normally takes three, then that's great. But give yourself a chance to eat slower. So what are the tips? One. Get a timer, mobile phones, stopwatches, all that sort of thing. Just put it down, see how long it takes and see if you can improve it. It could be a game. Can you better get yourself that you could beat your previous time? I hope so. But remember, it's going longer, not quicker. Secondly, is there an app? You know what? There's usually the saying. If there's an app for that, we'll have a look. Is there an app that can help you eat longer? It could be something like weight plate or vibrate, or even eat slowly. Have a look on the respective stores and see if there's an app that can help you change your habit, because I want you to tell me how you go down. I want you to aim for that one minute a day extra. How cool would that be? I'll be super pleased when I get lots of you to tell me that you've added, even if it's 15 30 seconds of meal, that for me will be a great winter start with. So with that in mind, that's our first habit. Take it away. Tell me how you get on and I look forward to seeing you in the next lecture. 6. Habit 2: Eat Until 75% Full: hello and welcome to the next lecture in nutrition. Made easy. Have it too. Eat until you're about 3/4 full. Simple, right? So let's just start out. 3/4 is not a precise number on there's a reason for that. I didn't say eat until 61% full because how would you know that you're 61% full? It's not an exact science, but it's just a NY idea of eating less than you normally would. You know the situation. You know what it feels like to be 100% for even 110%. For now, I don't agree with having 110% of food, But you know when you feel overly full because your stomach is telling you so bright. So in that case, you can work out what 3/4 full feels like. Could you know what it will begin to challenge you on a number of scales? One you'll begin, have to eat less. Well, that could be portion sizes. It could be that you have to go slower, which we learned in the previous lecture. You know what? You're also gonna have to understand what it feels like to be sedated, to be satisfied, to think. Okay, I am probably full rather than I'm going to keep going until my body tells me I fall. And then in 15 minutes I'm gonna feel uncomfortable because I've eaten too much. Some of you may not know what 3/4 full feels like, and that's part of the journey. Next time you sit down in the evening, why don't you try it? Once you get 3/4 of the way through your mail stop. You know, if you really get it wrong, you can finish your meal later. But what happens if you eat 2 3/4 full and in 10 minutes time? You think actually, that feels great? I don't feel lethargic. I don't feel uncomfortable. I'm actually pleasantly replete. Fantastic, because this is all an experiment. You know, you have to get ready to stop. Just eating a little less every day will make a big difference. Now, now, now, don't get me wrong. We're not looking for perfection. Sometimes on social media, you may see hashtag progress, not perfection. Now, that's exactly what we're going for here. I want you to keep moving forwards in bite sized chunks. Forgive the pun, because by just making a little step every day you're moving towards your long term go because you might not know what 80% feels like you're gonna have to learn what it does feel like. How would you know without trying? If you eat a little less at every meal until you work out what 3/4 feels like, then that's what you're gonna have to do. All you got to do is to notice when your body is telling you that it's time to stop to stop . Now I know when you're eating that delicious Peter cake. As you can see on screen, it's really difficult to stop, but that's when you need to. Changing habits is hard. If it were easy, everybody would be doing it. So why don't you? Next time you're about toe, have another Peter cake or another final bite of your meal. Just stop. Don't get to the 110% full or 150% for, because you know what that's often caused by 2345 portions. Just give yourself a chance to say I'm actually full. I'm just satisfied, just satisfied for me is eighth. Sometimes it's hard because you want to keep eating, but that's not the answer. I want you to practice with every meal that you have this week. Don't worry. Sometimes it'll go better. Sometimes it will go worse. But once you know what, 80% or 3/4 feels like that's what you're aiming for. So think about it. In terms of a traffic light, when should you begin to stop? Well, if you see the amber on the travel light, that generally means that you might have to stop in due course. Well, why don't you treat your food like Amber? Think about it. If you're almost gonna have to stop. Well, why don't you, rather than trying toe, disappear through and quickly catch it before it goes red? Take a step back, go slower, work out that maybe rushing forward isn't the answer. So just take a step back and eat less 7. Habit 2: Tips !: So here are two tips for you. What? Try a smaller plate. You know we don't need massive plate. How about just having a smaller plate? So they in actual fact, you have to put less on it. It's a simple way of just trying to limit the amount of food that you have there. So therefore, you can give yourself the chance of stopping when you're 3/4 full. Sounds right. Could be a dish. Could be a bowl. Could be ordering one size smaller. Don't go for logical for medium. Wow, Just imagine that you might save money. Andi. Have less food. You know, if you could do that for once or twice today or across the week, I'll be really happy. But I want you to get to the stage that you do that every time. That's our goal. So take one order a smaller size, have a smaller plate. Take two use reminders. Post it notes, notes on the smartphone, writing something on the on the desk. Alleviate lying around, telling your friends to tell you to remember toe eat slower and eat 3/4 for it doesn't really matter what the reminder is as long as you do, remind yourself that even when you're really enjoying your food or your Peter cake, whatever it is just to slow down and to stop when you're 3/4 for put in an arm on yourself . But in alarm on the computer, you know, whatever it is, it's about triggering that action to say, Hold on. I'm almost full. This is a good time to stop again. We've gone through to habits. Now, in actual fact, they're not rocket science. They're reasonably straightforward. The power is in your hands because you know what? These are habits. These are behaviors. I'm not telling you to take on really bizarre fruit. Andi, get some really crazy stuff in the supermarket. This is all in your hands. This is This is your opportunity to make a big difference. Big difference in small steps. So with that in mind, that's the end of the second habit. I want you to eat 2 3/4 full and I want you to tell me how you getting on. So with that in mind, I'll see you in the next lecture. 8. Habit 3: The Power of Protein!: Hello and welcome to another lecture in nutrition made easy habit. Three. Eat protein with every meal. I reckon we can all do that, but the question is at the moment, do you? When you start out for breakfast, what do you have? Serial toast, scrambled eggs, all good choices in moderation. But really, let's learn about why having protein is important. Fundamentally, protein will make you feel full of longer. The protein molecules will interact with the body and keep you fuller and sedated for longer, then sometimes simple carbohydrates, fats or even just toasting butter. So do you know what the good protein sources are? This could be a variety of things, but I'll run through a quick list now lean meats so we could look at things like beef, pork, wild game. If you're in different countries around the world, you be able to look at those. So I'm a big fan of steak, so having a beef is a great one for May. Alternatively, you could be in South Africa and have coup do or some other exotic game game meat. Really, it's entirely up to you, but I want you to be able to know that a lean meat is a good source of protein. Conversely, you could look at poultry. This includes things like chicken and turkey and duck. Yes, I know that you might not like Duck, for example, but do you like turkey? Could you eat chicken instead? This is remember a list that you can choose from. I'm not telling you exactly the ones to eat because it's entirely your choice. The next on the list of fish on seafood, mussels, shrimps, crayfish, sea bass. My word, the list goes on. All you gotta do is Google Seafood, and it will bring up an enormous list of options again. You don't have to be prescriptive. Mix it up a bit. Prawns, one week, sea bass. The next card, one week. Crayfish the next doesn't really matter, but it just becomes one of your options. In terms of having your protein each meal, we can then move on to things I Eggs X have a good proportion of protein in them. Yes, there are facts, but what? We're looking at his actually whole foods that have good sources of lean protein. I'm happy with it. I love eggs in the morning, scrambled eggs with salmon salmon again is a good one because it's a fish. That's a great way to start your debt. There are other options. Such a Scottish cheese or Greek yogurt agree Georg it. It's the actual Greek yogurt, not the Greek style yogurt that makes the difference. You'll notice because the protein content is far higher on the sugar, content is far lower. For me, A Greek yogurt is amazing because you can mix it with fruit. You can mix it with protein powders. You could mix it with everything, and in actual fact, a dollop of honey is great, too. What you're trying to do is to find a mechanism on a on a habit that fits in with your lifetime. Finally, we come to things like cook lentils, beans or tofu. If you're a vegetarian again, these are not right or wrong, good or bad. But there are a list of things a list of proteins that you can choose from. I mentioned it briefly a moment ago because protein powders are the final element of our list Here. Word of caution. Just be careful of the protein powders that you use. You can quite easily be bamboozled by the different types on what they're meant to do and all of the ingredients. I'm not gonna tell you which ones are right or wrong, but an easy way to understand which you think a better for you than others are to look at the ingredients list. Do you recognize or know or understand all of the ingredients that I mentioned? If there are more that you don't know, then that you do know the chances are he's going to be less good for you because think about it. If we take out sugars and we replace it with chemicals, what are those chemicals doing to the body now? I'm not saying to be scared of protein powders because there are some really good ones out there. And if you want to know which ones I use, then please get in touch. But what I want you to remember is that protein powders are a way of supplementing your daily food intakes. We're trying to include lean protein with every meal. Well, if you're struggling to get protein in for a certain part of the day that maybe resort to a protein shake, but I don't want you to become reliant on the protein shake of getting your daily protein allowance. Let's go for Whole Foods. Whole foods amongst the list that we've got so lean meat. We've got fish, We've got poultry. We've got eggs without cottage cheese about Greek yogurt. There's an enormous list. If you're not sure re watch this lecture, write them down. Google Search what you want. I picked one of those. 9. Habit 3: Protein Is In Your Hands: I want you to remember that the power is in your hands. Why? Because how do you know how much protein tohave she's? This our hands? Because if you can use your hand to determine how much protein you need, then you're halfway there. So let's take the palm of your hand. A protein source is good if it fits the side of the palm of your hand again, I'm not going to tell you that it's got away. X amount. It's got to be this centimeters wide. That doesn't matter. It's an approximation because we're not calorie counting. Well, why don't we have eggs for breakfast, you know, and then salmon for eat in the evening, a little bit of cottage cheese with with your salmon or or even throw in some tofu. The end this party time. Why not? I'm not telling you to cut anything out. I'm saying eat more of the good stuff. So if there's a protein source that you really like, go for it. But remember, eat slowly and eat until you're 3/4 full. So those are the habits that we looked have previously, and I want you to build on those just because you've done that, Lecter doesn't mean it's done. I want you to build on it and keep moving forward. So remember, as we keep eating our protein sources, we remember the habits that we've learned to date, and we build on them going forward. So let's keep it simple. You've got to know which foods are high in protein. You stock up on them at the supermarket so that when you are in a moment of need or you're beginning to plan and prepare, you've got them. You can that way, begin to include them in your regular meals. It's easier to use regular protein in your meals if you got them ready to Matt ready to hand. If you then have to go to the supermarket and buy your lean meat when you want to get when you want to eat now it's harder. It's harder to make it a choice. Sometimes you can buy your proteins of remade things like rotisserie chicken. Smoked salmon can tune can tuner is a great one or can fish. In other instances, we let's say you're traveling, having a whole food ready to go as and when you need it could be a great option. Just remember, you choose the sources which you like, and then build them into your life. That's it. So the second part I want you to remember is to plan and prepare your protein, getting into a good habit of planning your meals on a weekly basis. It's a great way to do this. They could become so easy and convenient. Oh, you could cook up a whole batch of stuff, cut it up, put it in some tub where put it in the fridge or freezer. I in fact, I did it the other day. I cooked a huge batch of chili far too much for one evening, in fact, and I put myself on amount on a smaller plate, so I didn't overeat. The remainder of it I put into Tupperware and I put in the freezer. So let's say I've come back from the gym or I've been working late and I haven't thought about my meals. I've got a great ready to go to resource in terms of having a good whole food meal. You can do that, too, so please just think about the next time that you're making a meal perhaps make more and then use it as a way to plan in the future. Because having a protein source that's being ready made by yourself in the moment of need is a great way to make it good choices possible as always. Here the two tips one. I want you to learn your protein sources. I want you to be able to tell me all the protein sources that are available on those that you prefer the best. You know what if you are able to tell me what they are, It means the next time you're at the supermarket you be able to think. Actually, I don't want chicken. This time I'll have turkey. We'll have a fish or I'll have some steak, Whatever it might be, your then beginning to think outside the box and not just revert to type. I know that previously I used to default to the same thing. Chicken, grilled vegetables, sweet potato. Sometimes I can get a bit bland, but in actual fact, what happens if I'm at the supermarket next time? And I think, oh, grilled fish would go down Well, I can still have drilled vegetables to it, but all the time you're just mixing and matching all of your different protein sources with your meals. The second tip is to spread your protein intake throughout the day. Have you ever found it hard when you've left something to the last moment and all of a sudden is taking up more time than you thought? Protein and take is exactly the same. Let's say that you didn't have any protein for breakfast. You didn't have any protein for lunch, and all of a sudden you've got to the end of the day and you need to have your protein allowance. That could be quite a large amount of protein on your plate. If you're tired or you want to go to bed early, how are you going to do it? Well, wouldn't it be great if you know that you've gotta have seven portions of protein in the day that you split them out? Eggs for breakfast. One portion snack mid morning, some sliced ham. Second portion some chicken at lunchtime, three pushes. All of a sudden you're halfway through. What I don't want you to do is to get to the end of day and feel massively overwhelmed because our bodies. Unfortunately, don't work in a way that if you cram it like you do with an example, wouldn't it be great if we could just eat an enormous stake? Will have a large amount of tofu and that ticks are protein box for the day. Unfortunately, as I mentioned, the bodies don't work that way and can't absorb everything that you give it. If you have a 400 grams steak, imagine the protein content. But in actual fact, sometimes the body can't take it all in, so you'd be better off splitting that stake into three and eating it periodically throughout the day. No, how about we split our protein intake throughout the day? So if you do get the munchies towards the end of the day, you could have something. You know. It's actually a great way of spectating, any hunger because rather than your hunger levels, fluctuating high and low protein will help keep you fuller for longer. If your protein levels keep you full of a longer and stop the peaks and troughs and level it up, well, you're gonna feel better, right? And it's quite simple. None of this is rocket science, just a little bit of forward planning on a little bit of thought will go a long way. And so there we have it, the two tips that I want you to take away at the moment. One. Learn your protein sources. Print a list out, stick it on the fridge. Great choice to split your protein out throughout the day because it's not much fun trying to cram. And I don't want you to lose heart if you begin to get to the end of the day and you haven't quite got to where you want to be. So that's it. As always, if you've got any questions, you're not sure on which protein sources to take, Let me know, asked me a question. Get in touch. I'd love to share with you my knowledge on pointing in the right direction. If you're unsure. With that in mind, I hope all goes well and I'll see you in the next lecture 10. Habit 4: Let's Talk About Fats: Hello and welcome to another lecture in nutrition Made Easy habit Number four. Eating healthy Fats Well, this lecture will basically focus on three things. One. Eating healthy fats to knowing the amount of serving size that you should have with your fat and three being consistent with your fat intake. But let's tackle the question first of why healthy fast Back in the day, fat got a really bad rep. You all you had to do was look in the modern day press on, noticed that everything would be low fat, cut fat out fat is bad, but we didn't really know why. The part to remember is there were two types of fats. Good fats and bad fats. I'm not going to go into the vast amount of detail here because it can get really complicated. But suffice it to say that there are healthier fats than others. You know, people used to think that fat made you slow and fat and give you heart attacks. It's not necessarily true, but it depends on which fats you focus on. Healthy fats can help you recover faster, can give your fatty tissues like your brain, eyes and cell membranes the support that it needs to function but also can give you vitamins that you made as well has been able to keep your muscle building hormones going. So just because fat has had a bad rep in the past doesn't mean that you shouldn't include it in your daily daily diet now, because healthy fats, just like lean protein, could be taken in every meal. But you need to know the source is right. Okay, so let's have a look at the list. Now. You can have things such as oils, and they could be olive oil, coconut oil, flax seed, hemp seed and so forth. Omega threes are often mentioned as well, and they're a good source of healthy fats as well. Then we get under things like butter and olive have Ricardo's nuts. Nut Butters, you know, peanut seeds that the list goes on. What I want you to remember is that just because you have fats in the diet doesn't mean that you should cut them all out. Having healthy fats is good for the body, so don't just think all fat is bad. Obviously, some are better than others on the ones I've just listed other healthy fat superstars. So how much should you aim toe having a meal? Thumbs up for this one? Because it all comes around to the thumb. If you can have a thumb sized portion of your healthy fats in a meal, you get a thumbs up from me. Now I thumb well. That could be eight or nine Arment love out or a tea spoonful of peanut butter. You know I love that. Have a car, does Olive or all these sorts of things? Just think. Is it about a thumb size? We can all do that. So next time you look at your plate, have a look. How much do I have again? It's not about being right or wrong, but we're trying to create consistently good choices and good habits. Of course, this is a place to start. You will have good days. You'll have bad days, but I want you to use your thumb is the basis of whether you've got the mount right amount of healthy fats on there. So the second part is to make sure that you included in most meals. You know, I know that we can't have fats in every meal pout. But the best part is to pick one from the list and try and included. You're gonna go out for breakfast. Scrambled eggs on toast. Well, how about a slice or two of other Cardo in the evening? You goingto have a salad with some with some fish. I brought a little bit of olive oil, A snatcher in the day, some arms. You know what we're doing Well, but don't go crazy over them. A thumb sized portion is absolutely spot on. So let's say that you've got good at working out with the thumb size amount. Looks like Okay, now we're looking for consistency, quality and improvement. As with everything, the more you do it, the better you become at it. The 10,000 hours rule was discovered years ago and has been widely accepted that if you did something for 10,000 hours, you become pretty proficient at it. I'm not suggesting that you spend 10,000 hours on learning your healthy fats, but why not try and improve a little bit every day? If you have got good at your healthy fats in your meal, maybe look to broaden the list. What is this? Some slightly more exotic, healthy fats that you could use. Have a look at those and build those into meals, because the last thing I want you to do is to just resort to type and get bored in what you're eating. Healthy fats make you feel good. You might not realize it, but they're naturally occurring, such as the fat in our lives and seeds. That's great. More often than not, they're relatively minimally processed. That's great because it means that ever is close to the whole foods we can get. Whole foods is key, you know, if you are able to keep your brain happy and smart in your fatty tissues are well lived in your body. Chemistry is working well. The new will feel better. It's fact. If you want to know why, then I suggest that you go and look into it because it can be quite complicated. But suffice it to say, is if you give your body the healthy fats that it needs to look after the vital organs to give the body what it needs, you will feel better. Plus, healthy fats tastes really good. I love peanut butter. I love nuts. I love sea to love avocado. You know it's all about moderation, but don't fight it. Just embrace it 11. Habit 4: "Bad" Fats: because the raw facts that you should avoid these are known as trans fats. Transfats are created in an industrial process that basically transforms high altitude into vegetable sealed in oils and makes them more solid. The's are generally referred to a sort of partially hydrogenated. I know we're getting slightly complicated, but all it just means is toe have an awareness that not all fats are good. You know that things like Marjorie mean you know what battered food, frozen dinners, thes colonel have trans fats in them. All it takes is to have a quick look in the ingredients list and see if there's anything that you don't recognize if you don't look it up. You know some of the seeds and oils have gone through more processing than others. I don't agree with having good or bad foods here in nutrition made easy, it's about consistency. It's about trying to do the right thing every day. Some days are better than others. I get that. It's what you consistently do that makes the changes so today. Try and include healthy fats in one meal. If you could do one meal, try to meals. If you could do three meals a day. Why don't you have a look at a slightly more exotic list of healthy fence? Because you don't need to keep doing the same thing over and over and over again. Just keep learning. And if you think you've got this one, now move on to the next habit or try and teach somebody else the benefits of having healthy fence. So with that in mind, I'm gonna leave it there as ever. If you've got any questions, let me know. I look forward to hearing from you, and I will see you in the next lecture. 12. Habit 5: Choose Smart Carbs !: Hello and welcome to another lecture of nutrition Made easy habit number five Smart cops. Now what we're trying to do here is we tried to look up better carbs, not fewer carbs. All it takes is a quick turn on the news and you'll find that cover hydrate, get a really bad rep a bit like facts, as we discussed in the previous lecture what most people make the choice of just cutting them out completely. You know, they think that actually eating carbohydrates makes them fat. Well, that's not strictly true, because carbs congee your friend. In actual fact, the more active you are, the better the friend that they can be by using smarter carbs. Your body can use these to refuel and give you the energy that you need. But the question is, what is a smart car? Well, smart carbohydrates are those that are generally like full of vitamins, hiring fiber. You know, it's because that generally gives you the sort of longer lasting release of energy keeps you fuller for longer. It could be better for your blood sugar levels. It could be ah, whole food and sometimes even delicious. So for me, a great smartcard choice is sweet potato. The benefits of sweet potato have been proven in research on. I'd encourage you to go and have a look at that. It gives my body the chances to recover and to refuel, especially if I've been active. I had smart cops into everything, you know. Rather than having white rice, I have brown, right? That's a personal preference. But each the time I want you to choose smart cards rather than cut them out. They were actually carbs in a lot of things. Vegetables got carbs in. So by just cutting out carbs on a whole, you just need to think about choosing the right ones, because otherwise it could be really miserable. At the end of the day, we're trying to be nutrient rich, not calorie rich, so nutrient dense food, not calorie dense food. What do I mean by that? Well, let's say that the average male needs to enough 1000 calories a day to function. You could leave in live, in theory, off to enough 1000 calories of Haribo. It would give you the calories that you need to function, but because they're mostly made up of sugar and chemicals, your body will not necessarily get all of the nutrients it needs. Conversely, if the average male needs to in our 1000 calories of food to function and you gave it smart carbs with vegetables and lean meats. Well, just imagine how much better it would be. It's a bit like putting the right fuel into a car. If you put the right fueling the car turns over and run smoothly. You put diesel in a petrol cardinal of seven. It coughs and splutters, and it might go for a while and then it stopped. The same could be said for calorie versus nutrient dense food. 13. Habit 5: Smart Carbs Part 2: because why shouldn't you bring back things that used to eat as a child like games? Vegetables, fruit, oats? All these things can be definitely included into your daily nutrition. What I want you to remember is that I'm not giving you a hard and fast rule of what toe have in equal quantities, because it's about finding what works for you. I'm giving you the principle to say, Why not think about what you're having on your plate and then use it going forward because ultimately your nutrition is entirely your responsibility. All I'm trying to do it guide you on the path to say These are the principles that will help you stop dieting and yo yoing forever. By adopting the principles and the habits that were going through, you will be armed with a habit to create lifelong, sustainable nutrition. Quite simply, that's it. And this is the end of the smartcard lecture. Again, If you've got any questions, please let me know. Have a look at the smart card list and just trying to substitute in a smart car in one meal , change one thing at once and build on incremental improvements. With that in mind, I'll see you on the next lecture 14. Habit 6: Eat The Rainbow: depending on your objective, it could be muscle building or weight loss or just trying to keep up with an active life. You'll need to flex your nutrition around it by giving yourself mawr of the colorful fruits and vegetables. The calories that you take in will be made up of nutrient dense food, and that's a good thing. Just think of all the molecules that make up the fruit and vegetables that your body can then use. Isn't it likely to have a bit more energy? Isn't it likely to feel better? I don't want you to feel the logic and run down on with no end energy. You may have a stressful day job. You may have to look after lots of kids, but what I want you to do is to give yourself the best possible chance of having the right foods and feel better for it, because you could always remember this. Why not eat the rainbow? If you think the rainbow has a variety of colors in it, well, why don't you try and pick fruit and vegetables from each one of the colors? If you could begin to use the rainbow as a precursor to choosing your colorful vegetables. Wouldn't that be quite exciting? There's a whole world of opportunity out there, and Nature's Cabinet has got so many to choose from. Colorful vegetables and fruits can even help boost your immune system and lower inflammation. Having done some long distance endurance events in the past, I know that certain colorful fruits and vegetables have helped me recover quicker. You know, the better you recover, the better you feel, the better you'll be. It's really quite simple. I don't want you to get stuck in the rut. I just want to give you the options on answers that you can use on a daily basis. I love certain fruits over some others. Okay, well, I just substitute one out from the other. Buries I like last, please. I like. Okay, well, let's just build those into my day. What is it that you would like to do? Which meal would you change? Which meal would you substitute colorful vegetables in for? Please tell me, because if you can get your five portions of colorful fruit vegetable a day, you'll be doing well with that in mind. This is the end of the lecture. And if you've got any questions, please ask and I will look forward to see you soon. 15. Habit 6: It's All About Vegetables : Hello and welcome to another lecture of nutrition Made easy habit Number six. Eight. Colorful vegetables, right? Well, color means good stuff on bond. Let's not beat around the bush. We all like good stuff, so breaking it down color means vitamins and minerals. You may even get some of the plant nutrients in your vegetables. Vegetables also have fiber water. Some even have healthy fats and protein. Well, that sounds like a great addition to your diet or your daily nutrition, don't you think? What colorful fruits and vegetables add value to your body now? I would say that's a good thing, wouldn't you? Let's keep it simple. Let's not try to get bogged down in terms of the best kinds of fruits and vegetables because we could have a debate for hours. Some people will argue around the sugar levels of fruits, a bad for you and therefore cut them out. Well, I would say the benefits of actually having fruit and vegetables in your daily nutrition is a good thing. I want you to try and have five portions of fruit and vegetables a day. Yes, you probably heard doctors and experts say that over the last few years, but do you think you could do it? You have a couple of choices. You can just keep doing what you're doing and enjoy the foods that you already like, or you could try new stuff. You're more than welcome to have more than five portions of fruit veg today as well. If you can think you can do that, go for it. You don't have to stop it. Five. As always, if you're on any medication where you think there might be any health implications, please consult a doctor before proceeding with anything like this. I am not a qualified physician nor my handing out nutrition advice. I'm merely saying, Let's try and eat more of the good stuff. Imagine if we could have a bright and colorful plate at every meal. How much would that look? Gone are the days of just dull looking food. No, I haven't always been the greatest of cooking, but the more I got to know about it, the better my plate has looked. The better my plate is look, the more enjoyable it's being. The more enjoyable has bean, the more I want to eat it. How would a typical day of having five fruit and veg look well, why don't we start the day out with some Berries of raspberries? With our porridge? I would be not. Then we could have a snack in the morning with carrots and homis, perhaps a salad with some chicken at lunchtime, a bit of cottage cheese in the afternoon, and then maybe some roasted vegetables were lean meats in the evening. That's it. We've got to the number without really trying. Would it be great to put a tick in the box for each day on your colorful vegetable list? I think so. As we mentioned before, I wanted to add more of the good stuff. Don't take it away. Most people will say, Oh, I'm cutting out this So I'm cutting out that look. My reaction is, Why deprive yourself of that? Why not just build it in? Why don't you eat more of the right foods? You add some color to the plate. Add some pet peppers. A great you know, I love peppers or something more exotic. There is an abundance of fruit and vegetable around in the world, and it doesn't need to look absolutely pristine. Companies in the past. I've tried to make fruit and veg look exactly as you would expect. Well, you know, sometimes a banana isn't the perfect shape or a potato isn't perfectly round. Actually, they're not very often probably around. But you know what I mean. If there was some sprouting grains, have those If there was some character, look a bit wonky, have those. They all taste the same and then all give you the nutritional contents that you need. But it is important to think about quality, not just quantity. 16. 8ONUS Habit: Drink Drink Drink !: Hello and welcome to the bonus lecture of nutrition made easy hydration. You may remember, at the beginning of the course I mentioned that we are about 80% water. Well, wouldn't it make sense to make sure that we're topped up Andi full of the water and fluids that we need? I think so. We also talked about a quick calculation to work out the ideal or rough amount of water you should consume on a daily basis. For me, it was about three liters. Three liters can feel like quite a lot. But as I mentioned before, if you have 1/2 a liter bottle and you drink a pint when you wake up in the morning and some on the way to work and perhaps half a litre at work in the morning, you're already halfway through the amount that you need to take in. There are a number of exercises that you can do on one that I've seen. That works quite well. It is actual fact. Have a big leader and 1/2 bottle, have put some rubber bands on it. So you fill it up in the morning, and each time that you drink the bottle. You take a rubber band off so the rubber bands can indicate the number of liters that you have to drink because sometimes it can be difficult to remember. Was it two or three? Did I have? When did I last fill it up? What do I need to drink next? We'll take the guesswork out of it, because if you give yourself the best possible chance of doing something that will make you feel good, why make it harder than you need to? Another alternative is actually to drink water before every meal. There's a school of thought that it will help you feel sedated. You may even eat a bit less because not only will you be drinking water that will be rehydrating yourself. You'll then be incorporating the habits that we've gone through on this course of eating slower, eating 2 3/4 for, and then diving into your colorful plate, which is made up of all the right food. That would be a good thing. There's no alternative. Try and consume zero calorie drinks. Well, you may not realize that sometimes even some of the smoothie bottles I've got large amount of calories. If there were no added sugars, and they're full of fruits and vegetables. Then that could be okay. But how about drinking zero calorie drinks? So rather than having your sports drink that might be full of sugar and high calorie, you have water and perhaps some scores, or you might have a diet option over a full fat option. These are all little tips and techniques that you can use to try and stay hydrated. One of the things that I know friends and family around me do is they keep one of the little concentrated squash bottles with them because sometimes drinking water can get a bit tedious. Personally, it doesn't bother me, but imagine that if you had a bottle and you could just squeeze a little bit of fruity flavors in there to help make it slightly more enjoyable, I'd rather that you did that and achieved your daily hydration levels than not drank anything at all. Obviously, we now need to talk about teas, coffees and herbal drinks. I'm not going to get into the rights and wrongs of having caffeine because tea and coffee can be very specialized in people get very protective over the mounts that they want. I'm not going to discuss them. What I am going to say is, have some, but perhaps not all the time. That might be times when it would be a good choice to substitute to your coffee for a water or a fruity flavored drink. I could go into a vast amount of depth in terms of the benefits of water within the body. But just think about how you felt last time you were dehydrated. Were you slightly sluggish? Did you get a headache? Some of these things can be put off by being appropriate hydrated. If you feel unwell or unsure in any of this, do you consult somebody that is medically qualified to do so? But alternatively, why not just try and drink some more water? It might make you feel better. With that in mind. This is the end of the bonus lecture, and if you have any questions ever get in touch on, I will speak to you soon.