RYM NUTRITION GUIDELINES
In their simplest form, all diets are effective because they encourage eating less, which creates an energy imbalance that drives the scale down. But you need to find one that you can stick with for the long haul. Be mindful of what works and doesn’t work for YOU.
You can enjoy food and life while eating correctly. Eating correctly (stabilizing blood sugar) will help you to achieve better physical results, and will also lead to more enjoyment of food than ever before.
You will start to understand how you can achieve your goals, and at the same time see how correct nutrition can dramatically improve your quality of life. Just imagine, by implementing the correct calories, nutrient ratios, and intervals per meal your hunger, sugar cravings, tiredness, lethargy, increased chance of disease, and mental fatigue, will all be drastically reduced.
That being said, remember that NO food is off limits. Once you tell yourself that you CAN’T have a food that sits in your subconscious and you end up craving it even more. It’s like trying not to think about a pink elephant. So, now DON’T think about a pink elephant. How did that work?
You get to CHOOSE how to enjoy your calories. You just need to be sure it’s a choice that will make you HAPPY.
I find that I LIKE making healthier choices because it makes me feel GOOD. I like feeling good.
If you decide you want to eat the white bread with butter, then take the time to really enjoy it and don’t beat yourself up about it later. What would that accomplish?
As you embark on this journey, have fun and enjoy the process of enhancing your awareness of nutrition and fitness. Welcome to the beginning of making all your goals a reality!
The most important part of nutrition is being mindful of what you are eating.
A couple of years ago I started hearing about being Mindful in life. As a person who packs as much in her day as possible, this was a hard concept for me to grasp. The more I read about it, the more it makes sense. We are so busying rushing through our day we don’t take time to just think. Faster is better. More is better. But is it really? I had surgery a few years ago in a very small town in Germany, and for two weeks there was nothing to do but read and think. I had such clarity of mind and calmness I swore I would continue with the practice. I hit the ground running as soon as I was able. So, what is mindfulness and mindful eating?
Did you ever find yourself in the kitchen in a fugue state with the remnants of your child’s grilled cheese sandwich on your fingers and wonder “what did I just do and why did I do it?” Me too. We tend to shovel food into our mouth because we are doing more than one thing at a time. Or your brain just shuts down and before you know it half the bag of chips are gone. Mindfulness is deliberately paying attention in the present moment. Recognizing what you are eating and why you are eating it goes a very long way to understanding your food habits, which gives you the ability to change them.
Mindfulness if being aware of your thoughts, emotions and physical sensations in the present moment
With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
Becoming aware of physical hunger and satiety cues guide your decisions to begin and end eating by being mindful and present with every bite you put in your mouth.
The second most important part of your nutrition plan is to keep you ACE in place. ACE stands for Appetite, Cravings, and Energy. When your nutrients are in proper proportion, your ACE should be in place. Appetite and cravings will diminish and energy will increase. This may not happen during the first week while your body is cleaning itself from the foods you ate in the past, but it will happen. If ACE does not stabilize, then we know we need to change your ratios.
Be sure to start your day with hot water and lemon. Why?
- It wakes your liver and lymph system
- It helps flush your digestive tract – though warm water alone may do this; lemon gives you added benefits
- Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight loss
- The vitamin C helps reduce the effects of stress and boosts the immune system, which takes a hit when your cortisol levels are high
Squeeze half a lemon into 24 ounces of hot water. You may need to start with less and work up to this amount if you have high amounts of stomach acid. You can also add sliced ginger or turmeric for additional benefits.
You will also be able to have your Lean Green Drink throughout the day that keeps energy high, flushes out toxins, and keeps you fuller longer. Be sure to buy ingredients to keep it on hand. The recipe is at the end of this Nutrition Guide and in the Recipes section.
Eat no later than 1 hour after waking unless you plan to do your cardio first thing in the morning unless you have low blood sugar. You have just fasted for 12 hours and your body needs regeneration to keep blood sugar levels stable so it’s important to keep your meal intervals at approximately the same time, beginning with breakfast.
Do not eat fruit on an empty stomach – Fruit is a simple carbohydrate that spikes your blood sugar. While all foods begin to break down right away, they are completely broken down differently. Carbs start to dissolve in your mouth, which is why your blood sugar rises when you eat them. Protein dissolves in your stomach, and fat truly dissolves in your intestines. When you eat your food in the proper order you have optimal blood sugar and fat burn levels.
I get it, this is not always practical but do your best. Just try not to have a banana first thing in the morning. When you have a carbohydrate, either eat is with a protein and fat or after your protein and fat.
Meal Intervals – You will be eating 3 meals and 2 snacks per day. You want to be sure to get the proper ratios of protein, fat, and carbohydrates at each meal to keep you full and to stabilize your blood sugar. By keeping sugar levels even, you keep your metabolism running smoothly. When sugar levels rise too high, they inevitably cash, leaving you feeling nutritionally deprived and craving more sugar. Sugar is also enemy #1 when it comes to belly fat, especially during hormonal changes. Artificial sugars are just as bad, if not worse, than natural sugars and should be avoided.
Eat every 3-4 hours even if you are not hungry. It doesn’t have to be a meal. It could be ¼ cup of cottage cheese with 1/8 cup of pineapple and 4 almonds. As long as you eat something to keep your blood sugar from dropping and so you don’t get too hungry later. Try to keep proper ratios.
The optimal mealtime interval for most individuals is between 3 to 4 hours. The goal is to avoid hunger. When it is time to eat, you should feel ready to eat and when the meal is completed, you should feel satisfied. If you are starving after 3 to 4 hours, the calories and/or ratios may need adjustment.
Emergency Meal Kit. Buy foods that fit into your ratios and are portable so you always have something on hand to eat if your blood sugar drops. This would include shake packets (which you can make with baggies) and food bars, and keep them handy at all times – in your car, your purse, your gym bag, etc.
Weighing and measuring your food with a food scale is the most accurate way of determining your portion sizes. While many people hesitate at the idea of weighing and measuring food, it’s important to understand that this is only temporary and will teach you how to “eye ball” your portion sizes for life. Imagine, no more guessing what to eat, how much to eat, and when to eat. By taking this time to learn what is optimal for you, you lessen any future frustration.
Learning your individual food portion sizes is very important to achieving your nutrition and fitness goals.
The Importance of Proper Nutrient Ratios at Each Meal
Too many carbohydrates at each meal will increase fat storage and reduce energy during and after exercise.
Too few carbohydrates at each meal will inhibit fat burning and reduce energy before, during, and after exercise.
The correct ratio of complete proteins and carbohydrates causes the blood sugar to remain stable.
Fat intake is also important regarding regulating blood sugar levels because it prolongs the emptying time of the stomach, creating longer sensation of meal satisfaction and slowing the digestion.
For your health and fitness goals to be achieved, each meal needs to be looked upon as its own entity: it must contain the correct ratio of protein, carbohydrates and fats per meal) for the proper breakdown and release of fat. But, again, this is not a perfect world, so do the best you can and congratulate yourself that you are being mindful and taking steps in the right direction.
It’s hard to be exact at every meal, even if you plan, but do your best. I call this being less bad. Your meal may not be perfect, but it is less bad than you would have eaten in the past.
We will be using Myfitnesspal and focusing on ratios of food. The ratios as 45% protein, 30% carbs, 25% fat, 16g sugar, and 1500 mg sodium. You can set and keep track of these ratios on the app. If you decide you want to have a glass of wine with dinner, just arrange your meals to allow this.
If you go over on the ratios, don’t stress about it. Be nice to yourself, and get back on track the next day.
There are detailed instructions for setting up Myfitnesspal in the Forms and Instructions Section in your member site.
YOUR NUTRITION PLAN
Use part of your weekend for your OPPS
Organize your weekly meal plan
Purchase your ingredients
Prepare the ingredients
Store them in containers
Organizing is the key to keeping your meal plans simple and fun. You don’t need gourmet meals to enjoy what you are eating. Use leftovers from one night to make lunch and dinner the next night.
Preparing your ingredients and storing them in advance makes it easy to stay on target and takes all the guesswork of “What’s for Dinner?”
You’ll be amazed how simple it is to multi-task while arranging your foods for the week. Make a big pot of spaghetti sauce to use over spiralized zucchini one night then over chicken breast for chicken parmesan the next. Put together Mason Jar Salads for a quick lunch or dinner. Cook your rice while blanching your vegetables.
Your OPPS will actually save you time and take the stress out of meal preparation.
For some people eating the same foods every day takes all the confusion and decision making out of weight loss. For others, it is too rigid – they need the variety of flavors and textures or they get bored. Both work with the RYM Program. Either way, you will be planning your meals in advance to take the guesswork and the “what do I feel like eating” decisions out of your meals.
We will be employing the practice of intermittent fasting. Figure out the time you will be eating breakfast – optimally 1 hour after waking – and stop eating 12 hours before this time. There are several studies showing that intermittent fasting creates better health and sleep.
Before you go WHOA! let me explain what that is. Say you get up at 6:30 am and eat breakfast at 7 am. You would want to stop eating the night before at 7 pm to get a 12-hour intermittent fast. If you have low or high blood sugar this is NOT a good idea. Just try not to eat too late at night. If you are starving and feel like you can’t wait, then grab yourself a little protein snack. I keep grilled chicken breast and sliced turkey breast in my refrigerator when I need an extra snack. See how little you can eat to feel ok then stop. You usually need less than you think you do.
And what about calories? You have the option of focusing on just being mindful about what you eat and not worry about calories. This alone is very eye opening. If you’d like to know how many calories you should be eating to lose weight, go to the Formulas & Instructions.
Pick one meal per week to eat and drink whatever you want. Don’t measure. Don’t weigh. Just enjoy.
When you are tempted to eat the delicious cheesecake your neighbor brought over, hold it until then. When you feel your will power waning, remember you get your cheat meal to eat ANYTHING you want.
What you will find is that your taste buds have changed, so the chocolate you used to crave will start to taste overly sweet. Your body will be so happy with the lovely foods you are feeding it that the cheesecake you craved earlier will sit in our stomach like a lump. Then the next time you are tempted you will remember how you felt and it won’t be worth it. Granted, it may take a few times for this to happen before it sinks in, but it will sink in.
SO WHAT DO WE EAT?
For a list of suggested foods and menu ideas, please check out the Food & Menu Ideas Document in the Nutrition Section
All foods are included in this program but you do want to use common sense. so don’t think these are the only foods you can eat. But you do want to focus on nutritious, calorie dense, low-sugar foods.
I cook a lot of food in advance and freeze it to keep on hand. A good example is chicken breasts and spaghetti sauce. You can do a TON with just these two ingredients.
I would also suggest getting a spiralizer to make zucchini noodles, which I ADORE. You can find them on Amazon for $10. I chose this one because of all the different blades and I love it, but get what you want – if you want one.
Lean Mean Green Drink
2 cups water
2 cups (or handfuls) of spinach
2 celery stalks
1 whole pear
1 small cucumber
1/2 lemon with rind cut off.
Throw all in a blender to mix and refrigerate. I use a Vitamix so it blends everything up smoothly. You may need to just juice the lemon, peel the cucumber, core the pear, and peel the celery.
Feel free to add ginger, turmeric, or other herbs such as parsley. Kale is good too if you’d rather have that.