Nutrition By Letisha

Repeat after me: My food journal is NOT another place to judge, sabotage, or beat myself up!

Tracking is a highly-effective tool for creating consciousness around your daily habits. But, our reality check doesn't have to be a place to lay the hammer down on ourselves.

Here's the framework I use with clients to avoid them being hella negative with themselves:

1) What are 3 small wins that you made this week?
2) What are 1-2 things you could improve upon this week?
3) What might get in the way of you reaching your goals this week?
4) How can you prepare for these potential barriers?

The key: focus on progress over perfection.

One-on-one or group coaching is a great way to stay on track and make sustainable edits in your life. Shoot me an email or DM.

An after dinner sweet tooth is common for a few reasons, but one of them often surprises people: your metabolism. 🍭

One component of our metabolism is called the thermic effect of food, or TEF. This means it actually costs us calories to digest food and absorb nutrients. The amount of calories used to digest food varies between all 3 macronutrients (protein being the highest) and the type of food (whole foods cost more calories to digest than highly processed foods). Sometimes, your body craves a quick boost of energy from an easy-to-digest, post-dinner snack with suger to help in the digestive process.

If your bedtime snacking habit is a barrier for your sucess, let's talk! There's a myriad of reasons this is happening and lots of ways we can dampen those cravings throughout your day.

Are you stuck in a food rut? ​​​​​​​​
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You finally figure out a healthy snack that you love, and it quickly becomes your “go-to” food. You eat it over and over again until one day… you’re simply… bored of it? ​​​​​​​​
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That is why it is so important to have a list of your favourite snacks handy. I love to keep mine in my notepad on my phone for when I’m in a rut and lost on what to snack on or what to pick up from the grocery store. ​​​​​​​​
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I figured we could all use some help, so write your favourite GO-TO snack in the comments! 👇🏼​​​​​​​​
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We can all get ideas from one another, right ⁉️​​​​​​​​
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Here are some of my favorites: ​​​​​​​​
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🥕 Hummus (protein) + carrots/celery/veggie (with crunch!)​​​​​​​​
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🍿 Popcorn (higher fibre carb) + pistachios (protein)​​​​​​​​
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🥜 🍓 Rice Cake + peanut butter (protein) + sliced strawberries (higher fibre carb) + dark chocolate chips (that’s the fun factor) ​​​​​​​​
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🍇 Frozen grapes (fun to chew!) + almonds (protein)​​​​​​​​
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How do you track your food to lose weight? ​​​​​​​​
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There are so many apps and methods out there (which can get obsessive and overwhelming), so my tip for you today is JOURNALING! ​​​​​​​​
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Have you ever used a journal as another tool to track your food better? ​​​​​​​​
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If you haven’t, I suggest you try it. ​​​​​​​​
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This is the framework I use with my clients to help avoid being hella negative with themselves: ​​​​​​​​
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1) What are 3 small wins that you made this week?​​​​​​​​
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2) What are 1-2 you could improve upon this week?​​​​​​​​
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3) What might get in the way of you reaching your goals?​​​​​​​​
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4) How could you prepare for these potential barriers?​​​​​​​​
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When you use this framework to review your weekly progress, you are able to see what you did well AND come up with ideas on how to progress further without falling into a shame spiral!​​​​​​​​
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What do you think? Will you try journaling? ​​​​​​​​
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