Sustainable Nutrition
Full Body Strength & Conditioning

Full Body Strength & Conditioning

This advanced strength endurance outline is designed for a gym. It ...
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Smoothie Recipies

Smoothie Recipies

Over 25 smoothie recipes complete with nutrition facts.
To ...
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Push-Up Gains

Push-Up Gains

An easy 30-day push-up routine to develop your push-ups.
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Strength Endurance Workout

Strength Endurance Workout

Hamstring strength workout designed for the gym with quick demo videos ...
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Sustainable Nutrition

Our Philosophy

Our belief is good nutrition is not about weight loss, it’s about being HEALTHY and feeling healthy.  Whether a person is underweight or overweight, the solution should be simple, sustainable, and balanced.  We don’t advocate for quick weight loss or weight gaining solutions…unless you’re preparing for an upcoming movie role!

Weight Loss/Gain Strategies

1.| Check with your physician before you make any major changes and if you have any medical conditions.

2.| Consider starting with keeping track of WHAT you’re actually consuming.  Use a pen and paper or use an online based food journal such as MyFitnessPal, Fitbit, or Myplate to name a few.

3.| Work on your mindset. WHY do you overeat?  WHY do you not eat enough? WHY do you want to lose/gain weight? Why is it important to you?  Is changing your eating habits more important to you than remaining the same?

4.| Make small changes. Pick one or two things and work on them until they become habits.  You will experience ups and downs, so don’t expect perfection, it doesn’t exist.

5.| Find accountability and motivation sources. These could be an online group of individuals who are on the same journey as you. It could be a neighborhood group initiative. It could be a personal trainer or it could be a sport/fitness event that you sign up for to give you a date and a goal to prepare for.

6.| Start today! Don’t wait until Monday. Don’t wait until January 1st.

Supplements

Whole food first. Supplements should be secondary to fill any gaps or for convenience in situations when it’s not practical for you to eat enough whole foods.

Healthy Snack Ideas

Snacks are a good way to fill the gaps between meals. This helps control your appetite and minimize the chances of overeating during your next meal.

Below you will find an example list of snacks that are delicious and good for you!

1.| Protein Shake or Protein Bar. It’s common to use a protein shake or bar as a snack, but again, if you can, try whole food first. Some of our trainers use Gold Standard Whey and Dymatize ISO 100.

2.| A cup of Mangos

3.| A cup of pinneapples

4.| Carrots plain or with some hummus

5.| Cashew or Peanut Butter with fruit or veggie

6.| Cauliflower Mash

7.| Orange Slices

8.| Popcorn

9.| Sliced Roasted Bell Peppers

10.| Grapes

11.| Greek Yogurt with or without nuts or fruit

12.|  Grapefruit

13.| A cup of Watermelon

14.| Three baby cucumbers or cucumber slices

15.| Apple with string cheese

16.| Low Fat Cottage Cheese and fruit

17.| Unsalted almonds, cashews, or pistachios

18.| Hard boiled eggs

19.| Turkey Roll-ups (turkey breast slices rolled up with a cucumber or pickle slice)

20.| Greek Yogurt with your veggie of choice

21.| Tuna

22.| Peanut or Cashew Butter and Celery sticks.

23.| Roasted Chickpeas

24.| Pumpkin Seeds

25.| Edamame

26.| Egg Muffins

27.| Smoothies

Smoothie Recipes

Banana Ginger Smoothie

SERVINGS: 2

1 banana, sliced

¾ c (6 oz) vanilla yogurt

1 Tbsp honey

½ tsp freshly grated ginger

COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.

NUTRITION (per serving) 157 cal, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein


Orange Dream Creamsicle

SERVINGS: 1

1 navel orange, peeled

¼ c fat-free half-and-half or fat-free yogurt

2 Tbsp frozen orange juice concentrate

¼ tsp vanilla extract

4 ice cubes

COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium


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Trusted Resources

1. | Consider consulting with a Registered Dietitian, not a “nutritionist” or a “nutrition expert”.

2.| More information on healthy nutrition: Nutrition.Gov

3.| App-Based Food Journals

4.| Body Weight Calculator

What It looks like.

Are you eating too much or maybe not enough? If you don’t know, you need to. Use this calculator to approximate how many calories you should be consuming to reach your goal, click here.

 

  Clarification/Myth Busting:

When you hear people say, “to lose weight I had to eat more…”, they don’t mean more calories, they mean more FOOD!  Look at the two 1500 cal examples below.  When the calories come from processed foods, you can easily overconsume calories because those foods have a much higher caloric value. In comparison, unprocessed foods typically have a lower caloric value but are more nutrient rich, loaded with fiber, vitamins and minerals that help satiate your hunger.

1500-ish...And I Had a Salad!

Breakfast: 560cal
Bacon Egg Cheese Muffin w/ Hashbrowns
(Not counting the drink)

Lunch: 1020cal
#1 From Whataburger, no cheese, med fries, med unsweet tea

You’re at 1,580 calories by noon, AT LEAST. Everything after this point WILL exceed your caloric goal. And given you haven’t consumed much in terms of nutrient dense foods, you will most likely be hungry for the rest of the day and will eat a large dinner.

DINNER: 372cal

1,952 CALORIE TOTAL

THOUGHT EXPERIMENT

Let’s say you worked out before lunch and burned an “estimated” 600 calories, bringing down your daily total to 1,352cal.  That’s great right?! But that’s just one day.  You have a habit of eating 1,900 calories and more on most days. And since you don’t track it, you really don’t know. So do workout everyday? Are you really burning as many calories as your watch is telling you?

1500-Home Cooking

Breakfast: 400cal
Egg Omelet and Toast

Snack: 100cal
A Cup of Pineapples

Lunch: 400cal
Baked Chicken Chalupas

Snack: 100cal
A cup of carrots

Dinner: 400cal
Chicken Fajita Salad

Snack: 100cal
1/2 Cantaloupe

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CONTACT US

If any links are broken or if you have any questions, please feel free to contact us.

CALL/TEXT: 512-348-7113

EMAIL: info@outrightfitness.com