Nutritional Discipline – What is it?

We talk about accountability and being consistent being priority, but have you ever heard of nutritional discipline? Are you currently following a “diet lifestyle,” versus simply fad dieting? In order to be successful at the goals you set its important to chose an eating “lifestyle” versus “fad diets” or “yoyo dieting.” You just might be sabotaging all of your progress with bad nutrition choices.

This can also sometimes be called nutritional discipline. Its important to determine what kind of “diet lifestyle” would work best for your lifestyle and busy schedule. Do you make time to meal prep, count macros, count calories, eat intuitively, or focus more on portion control and making healthier decisions utilizing the food around you? No matter what lifestyle you choose its important to be able to be consistent with such in order to have the best chance at getting the best results.

Its also important to make a conscious effort to learn what foods help you recover from a strenuous workout and what foods may not agree with your body or your fitness and nutrition goals. Learning each of these things can help you progress quicker so you don’t feel like you are always starting over or have no true gauge of what does and does not work.

 

-Accountability Addict

Accept a Challenge

Are you looking for a way to hold yourself accountable? Have you thought about signing up for a challenge online or even in person at a gym or with a group? Whether it is a challenge to eat healthier, workout more, lose weight, or  just overall live a healthier lifestyle. There are several challenges you can join or even simply create your own.

Accountability is very important when it comes to reaching goals. Whether it is holding yourself accountable or having others help hold you accountable its the best way to help you reach goals. Writing your goals down is very important on top of finding a challenge to really push yourself. Joining an accountability group or online/in person accountability group is very easy if you know where to look. There are several online fitness specialists that run challenges especially during the summer. Some you pay for and others you pay for with the opportunity to win money and gifts. There are also accountability groups you can find via a google search.

Get started now finding an online challenge using Instagram!

-Accountability Addict

Remembering to Take Your Greens & The Benefits

Do you take meds every day and find it to be challenging? Its just another step or task for the day that can be challenging to remember. Setting a timer on your phone since we are so connected can be a good option for this.

 

Now lets talk about the main benefits of most greens…

  1. Get your normal serving of veggies in daily and more conveniently.
  2. Joint Inflammation
  3. Help to breakdown the food you eat.
  4. Increase energy
  5. Improve Digestion

These are only a few of the key benefits of greens. There are many “green” options out there, but if you want one of the better ones check out Opti Greens 50 by 1stPhorm at the link below.

 

https://1stphorm.com/opti-greens-50/

-Accountability addict

Accountability Tips On Vacation

Lets be real, we all go on vacation. We do not want to ALWAYS have self discipline. We want to enjoy ourselves. Keep in mind you can still enjoy yourself and not go completely overboard. Whether you are traveling in the car, on the plane, by the shore and you are at your hotel or are dining out we have some simple tips for you to keep in mind.

 

In the Car…

-Pack healthy snacks such as; eggs, yogurt, deli meat, fruit, and sandwiches.

-Drink plenty of water.

-Stop and stretch if possible (this helps digestion and circulation.)

 

On the Plane…

-Pack healthy snacks such as; rice cakes, hummus, peanut butter, healthy trail mix, and fruit

-Try to walk around as much as possible in the airport.

-Bring a water bottle and fill it up at the airport to prevent you from buying unhealthy drinks

 

By the Shore…

-Pack healthy snacks such as; fruit, wraps, and eggs.

-Do some bodyweight exercises or jogging not he beach when you have time.

-Stay hydrated by packing plenty of water.

 

At the Hotel…

-Find out ahead of time if there is a supermarket nearby and a fridge in your room.

-Visit the supermarket right when you arrive to get healthy food options.

-Look up hotel exercises to do while in the room and remember to take the stairs when possible.

 

Dining Out…

-Google the area you are going to ahead of time and look for healthy options.

-Have reservations? Review menus ahead of time for healthy options.

-Be sure to have a protein and vegetable at every meal and start by eating those first.

-Try and drink at least 2 glasses of water during your meal.

 

We hope you enjoy these basic tips for vacationing!

 

-Accountability Addict

 

 

To 3 Nutrition Myths When Trying to Lose Weight

We’ve all heard them. The things that people say are true about nutrition and they get repeated over and over so they must be true right? Nope, not exactly. We are here to break down just a few of these.

Frequency of Eating
The frequency of when you eat whether it is every 3-4 hours or not has not been proven to help you lose x amount of weight versus eating 2 meals a day 8 hours apart. As long as you are taking in enough calories, but are still at a deficit you will lose weight. Keep in mind some foods can help you burn more fat than eating candy all day ( ;

Best Time to Eat
It also has not been proven that if you eat at 7AM, Noon, and 6PM that you will lose x amount of weight or that your metabolism will be increased more long term. Not everyone can eat at those exact hours and as long as you are eating in a caloric deficit you will lose weight. (There are certain studies that speak towards intermittent fasting helping you lose weight, but we aren’t getting into that science today.)

Coffee is Unhealthy and Should be Avoided
Coffee hasn’t been proven to be “unhealthy” and it actually helps suppress appetite in most people. Most do not recommend driving coffee later in the day as it may prevent you from getting adequate sleep, but this isn’t true about everyone.

-Accountability Addict

Tracking Your Weight Loss Journey and Plateaus

Whether your are wanting to lose weight, gain weight, or maintain what you are working with tracking your journey can allow you to see exactly how what you are doing is effecting your results. We aren’t going to touch on in detail why tracking is important as we have this post a few weeks ago.

However, if you’ve already started tracking and have found that you are plateauing it may be time to make some changes in order to get the results that you want. One of the first things you should review is are you tracking properly because several individuals do not realize when they are not tracking EVERYTHING including condiments or “eyeballing” their foods. Once you’ve confirmed you are doing this properly it may be time to decrease your macros/calories, but slowly. If you decrease too many calories too fast you may negatively effect your metabolism long term. This can also cause the weight to come back once you start back increasing calories.

Overall make sure you are tracking correctly and gradually decrease your macro/calorie intake. Sometimes its best to hire a coach to help you with this if you are not familiar, someone who has experience doing this.

-Accountability Addict

Meal Prep Services=No Excuses

Meal prep services are becoming even more common in today’s world as we all seek more convenience in our daily lives. There are several different options when it comes to these services being offered in different cities.

Some services offer all packaged ingredients raw and delivered for you to cook while others show up fully cooked and you pop them in the oven or microwave. You have those that are offered as family size meals and those that are pre packaged individual meals. As we look at cost you should remember we are paying for fresh ingredients and convenience.

Hello Fresh-You pick from about 15 different meals and get a box weekly shipped to you with fresh ingredients to cook. Servings start out at $6.99. (From our experience single servings can be quite small.) They offer a discount code on your first order.

https://www.hellofresh.com

HomeChef– They offer about 16 different meals to choose from. You also get a box weekly shipped to you with all meal ingredients to cook, but their servings start out at about $7.99. They too also offer a voucher code for a discount on your first order.

https://www.homechef.com

Refuel (DFW Local)– They offer about 33 different lunch, dinner, and snack options starting at $9.50 for standard portions also offering bigger portions. 9 different breakfast options are offered all at $6.50. All options are fully cooked and you heat them up in the microwave from 1-3 minutes. *All meals have macro information on them.

They are a little different in the sense that you order online or in store and pickup in store at one of their 6 pickup locations, only available in Dallas/Fort Worth area. They offer breakfast, lunch, dinner, and snacks on their menu. They also sometimes run specials as well.

https://reful.co

Icon Meals– They offer 18 lunch and dinner meals starting at $7.00 and only 3 breakfast options starting at $7.00. They do also offer various snacks, meals family style, and A’Lacarte sides. Gluten free menu also available. All options are fully cooked and you heat them up in the microwave from 1-3 minutes. *All meals have macro information on them.

You can order online and they ship them to you in the US only or you can pick them up locally in the DFW area.

https://iconmeals.com

Bite Meals- They offer 32 lunch, dinner, and dessert options. They also offer 4 breakfast options. Their pricing is based on your number of meals per week. If you choose their most expensive plan at 16 meals per week it is $8.75 per meal or $140 per week. Their least expensive is 4 meals per week at $12 per meal or $48 per week. They have 2 other options in between as well. *All meals have macro information on them.

With Bite Meals you order online and your meals are shipped to you anywhere. A downfall to some may be that the plan you choose is ongoing until you cancel. All options are fully cooked to be reheated as well.

https://www.bitemeals.com

New Vision Meals – They offer 40 lunch, dinner, and snack options starting at $8.95. They also offer 8 breakfast options starting at $7.95. These meals are fully cooked, frozen, and need to stay frozen until you microwave them. *All meals have macro information on them.

You order your meals online and they are shipped to you frozen in insulated coolers so they stay cold.

https://www.newvisionbody.com

Dallas Prep Kitchen (DFW Local)- They offer all of your proteins (10), carbs (6), and vegetables (5) in bulk. They all come in 24oz containers. Most men can get 3-4 meals from 1 container and women 4-6 meals. Proteins start at $20, carbs at $8.00, and vegetables at $9.00. *All containers have macro information on them per serving.

You order your meals online and pickup at 1 of their 20 locations in the DFW area.

http://www.dallasprepkitchen.com

Comment below and let us know if you have any questions or refer to each of their websites listed above!

-Accountability Addict