One of the reasons we have had such great success with our fitness training system is not because of the focus on the end result, but because of the focus on the consistent adherence to a process based on science, experience, and as well as the end results. Our nutrition program is no different. The results (good health and proper weight) are the symptoms of the creation of an environment that nurtures a functional metabolism with nutrients being provided in the right combinations, at the right frequencies, by wholesome and natural food sources that are easily recognized by our bodies.
How do we know what is "right?" Most people wait until they are well down the road to disease, illness, or injury before recognizing that what they have been doing is not working. Fortunately, there are some things we can do right now before we go down that road. To keep this from being a dissertation, I'll provide some simple steps to follow.
1) Recognize the symptoms - Many who experience the "symptoms" of poor nutrition simply do not understand or won't admit that the cause of those symptoms may be a result of what they are eating and/or their lifestyle. They look at common issues like: joint pain, back pain, GI problems, blood pressure, high blood sugar, and so on; and they attribute these things to growing old or some other reason. Even worse, some look at everyone else around them and figure it is normal. It's not!!! If you experience any of these symptoms, something needs to be addressed immediately. It could be a medical condition. However, until your nutrition is "cleaned up," how can your doctor really know the cause. Notice I didn't say address the symptom and play whack-a-mole with your body.
2) Create the proper environment - Analogies are never perfect but he's one that may help you visualize what we are trying to accomplish. If a yard is full of weeds, you can run around spraying the weeds which not only damages the ground and the grass, but the weeds eventually pop up again and again. Or, you can create an environment for the grass to flourish which provides a less suitable environment and suffocates the weeds. At the very least, the weeds are kept to a level where the grass is lush and healthy and the yard maintains a certain stability or "vegetational homeostasis." I made that term up but this is just an analogy after all. The environment we want to change in our bodies is the manner in which we create and use sugar for energy. Essentially, are you utilizing dietary sugars/carbs as your primary source of energy (good) or are you breaking down protein and fat to create the sugar needed for energy (bad)? The later method should be reserved for "fight or flight" situations and is not the type of metabolism we want to maintain throughout the day. Stress induces that state which is why so many people have compromised metabolisms and trouble with weight and overall health.
3) Track your responses - Your temperature is one of the best indicators of your metabolic state. If you take your temperature first thing in the morning and 20 minutes after your eat, you will begin to get a picture of how your body reacts to your meals. If your temperature is below 97.8 then you need to start making changes to your macro-nutrient ratios, frequencies, and food choices. In order to do this, YOU MUST LOG YOUR MEALS! There is no way around this part. In the past we recommended an excel spreadsheet which provided a nice pie chart, caloric intake, and macro-nutrient ratios. Unfortunately, you had to look up every ingredient and fill in all the details at each meal Today, with tools like CRONOMETER, there really is no reasonable excuse for not tracking your meals so you can easily make the adjustments needed to create the proper environment. I'm including a link to that app below.
4) Make adjustments - Now that you have all the data from step 3, simply begin making adjustments with your macro-nutrients, frequencies, and food choices. Use the food list in the Horizon HUB as a guideline for what foods are pro-metabolic. If you are experiencing any GI issues, eat only from the GREEN column. As your gut heals, you can slowly integrate from the YELLOW column in moderation. Everyone should stay away from the foods in the RED column. That alone will significantly reduce inflammation and improve your health. I'm including a link below to "The Metabolic Blue Cookbook" by Josh and Jeanne Rubin. In addition to some great recipes, it provides really good information on the concepts we utilize with our nutrition programming.
Follow the steps outlines to improve health and subsequently maintain a healthy weight. You "get healthy to lose weight, you don't lose weight to get healthy." If that doesn't quite make sense yet, make an appointment with your coaches for more explanation. If you would like learn how to access the Horizon HUB and the tools for fitness, nutrition, and mental & lifestyle management, CLICK HERE.
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