“Life is a series of seasons, and what works in one season may not work in the next.
What season are you in right now?
what habits does that season Require?”
James Clear
1:1 Nutrition Coaching
In person/Virtual/Hybrid
Step 1 - Establish Your BaseLines
What is it that you would like to accomplish and how will you know when you get there? Together we will figure out how to turn your goals into action steps and establish a metric to record your progress. We will begin talking about how you will record the foods you eat and track your exercise and movement, as well as the level of accountability you desire from me (daily texts? Weekly reminder email? etc.)
Step 2 - Focus on Food Quality
Using your chosen method of food journaling, we will start by adding more fruits and veggies, and then move on to adding protein (as needed). All the while, looking at the most processed/least nutritious food choices to weed out. How can we replace X processed food with Y whole food?
Step 3 - Focus on Food Quantity
During these weeks we will figure out proper macronutrient (protein/carbohydrates/fat) ratios you need to reach your body composition goals. Based on your preferences, we will either use numbers as listed on food labels or more simple hand measurements. Based on your results and experience, we may start with one method and work our way to a more fine tuned measuring system if needed for goals.
Step 4 - Focus on Mindfulness
At this point, both you and I will know where your problems and sticking points are so that is where we will focus our attention. Exploring hunger and appetite awareness along with eating slowly and mindfully will be a large part of our these sessions together.
#800gChallenge
Virtual Only
This nutrition plan is for you if restrictive diets have left you burned out and frustrated and lacking in long-term habit change. Or if you are just looking to incorporate more whole foods into your diet. The #800gChallenge focuses on all the additions without any restrictions.
The #800gChallenge is eating 800 grams, by weight, of fruits and vegetables of your choice, every day. It’s that simple!
800 grams by weight is approximately 6 cups of fruits and vegetables per day. So if you typically eat 3 meals a day, that’s just 2 cups per meal!
As an affiliate coach with OptimizeMe Nutrition, I can provide you with a 6-week guided program for both the #800gChallenge and/or Lazy Macros programs, including e-books and videos along with email support from me!
Lazy macros
Virtual Only
Tracking true “macros” involves consuming a specific number of grams of the macronutrients of carbohydrates, fats, and protein every day based on your physical goals. This method of eating requires weighing, measuring and tracking everything you eat, every day. It is usually only as successful as it is followed precisely, which is where the rub can be. It’s often too tedious for most people.
Good news! You can make significant changes through a lazier approach. Lazy Macros includes eating 800 grams, per weight, of fruits and vegetables AND also consuming 0.7 grams of protein per pound of your present body weight (or goal weight, if you desire to lose weight).
Like the #800gChallenge, the focus of this plan is to fill our daily meals with mostly whole, minimally processed foods, specifically fruits, veggies, poultry, fish, meats, and dairy products. We do not restrict any foods in either of these plans.