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nutrition hacks

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week one

What’s the number one tip to start eating healthy?

quick protein sources

  • tuna
  • salmon
  • jerky
  • protein powder
  • hard-boiled eggs
  • pre-cooked chicken/meat
  • natural, nitrate-free chicken sausage

week two

How much protein do you really need?

What does 30g of protein look like?

5 whole eggs

1 cup of cottage cheese

1 can of tuna

1 chicken breast

1 palm portion of beef or pork

1 serving of Life Time’s All-in-One meal replacement protein

week three

Carbs: friend or foe?

Takeaways:

Everyone’s carbohydrate needs are different – genetics, metabolic fitness, and activity level all play a role.

The form of carbohydrate is important – try to stick to whole food sources and stay away from processed foods (cereals, chips, crackers, etc.)

Coach Anika’s go-to sources: sweet potatoes, cherries, grain-free tortillas, wild rice, fruits and veggies

Aim for one fist-size portion per meal.

 

Fun Fact: did you know if you’re eating ample fruits and vegetables each day (7-9 servings) you’re likely meeting your daily carbohydrate needs?

week four

Why should you limit added sugars?

Takeaways:

To optimize your health, limiting added sugars is key. Aim to stay under 25g of added sugar/day.

Common food culprits:

Condiments

Salad Dressings

Coffee Creamer

Flavored Yogurts

Pasta Sauces

Trail Mix/Dried Fruits

Nut Butters

Whole Food Bars

 

<6g per serving is a good option for bars/snacks.

week five

How big of a deal is alcohol when it comes to my goals?

Takeaways:

1 serving of alcohol:

12 oz.  beer

5 oz. wine

1.5 oz. hard liquor

things to note:

Metabolically, your body will digest alcohol to eliminate above all else. It may be what you’re eating while you’re drinking rather than drinking alone.

Alcohol lowers your blood sugar which leads you to crave high sugar foods and carbohydrates.

Alcohol increases your hunger hormone making you hungrier and may lead to overeating while drinking.

Alcohol impacts your REM sleep, your deep sleep which is crucial for recovery and overall wellness.

coach anika’s tips:

Stretch your amount by spacing your beverages out drinking water between drinks or adding soda water to wine.

Serve protein while drinking.

week six

What are the best snacks to eat?

Takeaways:

check in before you snack:

Are you eating enough protein and fiber in your meals?

Are you hydrated?

Are you getting enough sleep?

Are you bored?

things to note:

Focus on snacks that have fat, fiber and protein.

Prep your snacks or purchase snacks you can grab and go.

coach anika’s favorite snacks:

Protein powder

Portioned, raw nuts and seeds

Nitrate-free lunch meat

Grass-fed, organic cheese

Hummus (remember it’s a condiment)

Veggies

Nitrate-free beef sticks

Life Café energy balls

Dark chocolate (aim for a higher %)

week seven

Why am I not seeing progress?

Takeaways:

other ways to measure your progress:

Fitness: stronger, a better range of motion, quicker, longer runs

Physiological: mood, energy, sleep, feeling better post-meal

Internal markers: vitamin d, glucose, insulin, cortisol

 

check your stress management:

Try breathwork, meditation, yoga, calling a friend, or forcing yourself to laugh

 

check your sleep:

Ensure you’re getting at least 7-8 hours of deep, uninterrupted sleep.

Try: Epsom salt, dark room, cold room, magnesium, or restore PM

Still not seeing results? consider a lab test

week eight

Your final week + what to do next

Takeaways:

next steps:

Write and submit your story for a chance to win prizes beginning April 26

tips:

enroll in another program here

join a virtual 60day

try the d.tox class with Coach Anika

find an accountability buddy

nutrition tips:

prioritize protein at each meal

stay hydrated

check in along the way

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