What’s the number one tip to start eating healthy?
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
Carbs: friend or foe?
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?
Why should you limit added sugars?
To optimize your health, limiting added sugars is key. Aim to stay under 25g of added sugar/day.
Common food culprits:
Trail Mix/Dried Fruits
Whole Food Bars
<6g per serving is a good option for bars/snacks.
How big of a deal is alcohol when it comes to my goals?
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.
What are the best snacks to eat?
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:
Portioned, raw nuts and seeds
Nitrate-free lunch meat
Grass-fed, organic cheese
Hummus (remember it’s a condiment)
Nitrate-free beef sticks
Life Café energy balls
Dark chocolate (aim for a higher %)
Why am I not seeing progress?
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
Your final week + what to do next
Write and submit your story for a chance to win prizes beginning October 31
enroll in another program here
join a virtual 60day
try the d.tox class with Coach Anika
find an accountability buddy
prioritize protein at each meal
check in along the way