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Good Nutrition is your friend


It's a beautiful day looking out this window as I sit at my desk writing this. The workout last night with Randy makes me feel good today, so does the healthy food I've been eating lately. Randy just woke up and said to me "We need to go to the gym more often!" He is feeling good too.


Last night I posted my perfect macros in the yesterday in the forum. I usually get them very close to my goal, but rarely are they all perfect for all four categories (calories, protein, carb, fat). I also measure fiber because of my high cholesterol. I try to get 20 grams or more of fiber and the veggies help, but oatmeal, oat bran, and a fiber supplement help the most.


There are many reasons why diets fail. Learning to live a a healthy lifestyle is worth it, which includes the focus during the holiday season. That's why often over the years I've done holiday challenges to help people focus during this time.


NUTRITION TIP THURSDAY

What's up team Nibbles Fitness!


The neat thing about the focus on nutrition is that you can achieve many health related goals with this alone when you are not able to exercise for whatever reason, particularly fat loss. You can lose body fat consistently over time even without exercise. I advocate exercise, of course, because it makes you healthy in other ways and improves your mental and emotional attitude. It makes you want to comply with your nutrition plan, and it does at an extra edge for fat burning, even if it's not as significant as the nutrition plan itself. Ever see people workout very hard at the gym, week after week, month after month, yet remain overweight? That's because the nutrition plan is the main way we control body fat, unless the person already knows how to eat consistently at TDEE when they are already at a healthy body weight.


Don’t forget the FREE 14 day Fit-Holiday Challenge starts tomorrow, December 16th and runs until December 31st. As many of you know from previous challenges in the Nibbles Fitness Forum, there will be generous personalize prizes based on things you post about.


ASSESSMENTS 📝 in the 1st Phorm App

- DUE ONCE A WEEK


LIVE STREAMS 📺 in the 1st Phorm App

- Every morning Monday through Friday at 9am Central Time

- YOU Have to Come First


⁃You are what you eat…. ITS TRUE

⁃You can be processed substances or real foods with real nutrients


EAT MORE PLANTS 🥦🍎🥬🍓🥕🥔🍑🥑

  • Half of your meals should be fruits and veggies

  • These are full of essential nutrients (vitamins and minerals) we need to function efficiently

  • Fiber: keeps us moving regularly

  • Add volume to meals without a ton of calories

  • My favorites right now: carrot sticks, celery sticks, broccoli, asparagus, mushrooms, zucchini, baby tomatoes, lettuce/spinach, spaghetti squash and cauliflower.


PROTEIN 🥩🍗🍤🥜🌰🍳

  • Essential for 1,000 of reactions in the body

  • Keeps us in an anabolic state (muscle building/maintaining)

  • Not easily stored as fat: so great for weight loss

  • Recommendation: men: 30-40 grams every 2-3 hours when possible. Women: 20-30 grams every 2-3 hours when possible.

  • Daily total: 1 to 1.2 gram or more per pound of goal body weight.

  • My favorites: eggs/egg whites, chicken, turkey, beef, ham, Greek yogurt, cottage cheese, lean meats, collagen, Level-1, Phormula-1, organic gelatin, and organic bone broth.

  • Level-1 shakes or bars as needed

  • Protein ice cream!

  • Phormula-1 & ignition post workout 💪🏻


WHOLE GRAINS & STARCHES 🥖🧇🥨🍠🥔🍞 (if you prefer these)

  • Main fuel source of the brain - if we do not have enough our body will find ways to make glucose (carbs) such as breaking down muscle tissues or fat

  • Stick with less processed and avoid refined grains

  • Watch for added sugars (honey, syrups, sucrose, etc.)

  • Fruits, veggies, and starchy veggies are my go-to: rolled oats (oats help reduce cholesterol), oat bran, potatoes, sweet potatoes, peas, beans, English muffins, whole grain breads, Protein waffles or pancakes


FATS 🥑🥜🧈🥓🧀 (if you prefer these)

  • Essential - we need these for hormones, joints, lubrication, etc.

  • Energy source not made by the body

  • Minimums per day: Men: 50 g Women: 40 g

  • MOST favorites: avocado, real butter, nuts/seeds, peanut butter, whole eggs, cheese


DESSERTS/TREATS 🍪🍦🍫🍩🍻🍹🍸🍷

  • Sometimes foods! Not for everyday

  • Log them ahead of time - watch portions

  • These can be worked into a healthy lifestyle...plan ahead


WATER 💦🚰

  • Vital to life - drink more of it

  • carry water with you everywhere

I appreciate those of you walking this journey with me during the holidays. There are less of us right now participating, and that's where lifestyle winning happens. But we will welcome anyone in January who is ready to walk the talk again too. Everyone is doing their best given the circumstances, and will all progress more in time once we decide and learn more of the lifestyle changes even during holiday seasons (which come every year!)


Advisor Roberta RS in the 1st Phorm App

Nibbles Fitness Forum

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