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What's Happening at the Garage
Today we published the last post in the Eat Better Strategy.

The Eat Better Strategy simplifies nutrition providing you with an actionable and simple 7 step program to eat better. 

We will be announcing the first Eat Better Workshop soon...

It has been good starting up after the break - many new faces are joining us in their plan to 'Take Control of Their Health'.  Some of the slippage over the holidays has already been made up through resolutions!  For those of you who need to make change, but feel stuck - please reach out.  We have a team of nutritionists, dieticians, exercise physiologist, health counsellor and of course a lifestyle medicine physician here to help.
From the Blog

You have learned the EAT Better Strategy.

Now it is time to put it into action - so let’s address some common questions:

Where to start?

Start with at the beginning - implement steps 1, 2, 3:

 


Working on these key behaviours will leave you well-nourished and satiated.  Getting enough protein and fibre balanced with healthy fats will prevent you from over-eating.

Your body will do what it is designed to do with these actions - superbly balance food intake with your energy requirements.


Focusing on these first three steps will make the following behaviours easy:

The final behaviours are fine-tuning.  Many of us eat for reasons other than hunger - boredom, stress, habit, reward etc.  

Learning to take the time to listen to your body’s satiation signals will help you be more intentional about why you are eating.

Give your body a food break every day.  
Let your body show you the incredible ability it has to balance energy over time.  

Let your body show you that you have enough energy already.  

Doing a 12 hour fast every day has some powerful physiological benefits, but its real power may lie in the fact that you cut out the empty calories from nighttime snacking.   

In doing so, you also strengthen your ability to differentiate between hunger and the other signals driving you to eat: boredom, stress, habit, reward, etc.


Some other questions:

What do I do if I want to lose weight?
  • Start with the EAT Better Strategy - after 4-6 weeks of mastering these behaviours; you will see some changes - if not, you will be ready to take other steps to lose weight sustainably.  For most of the people we work with, Eat Better is ALL they need to do.

What if I have diabetes?
  • Again, start with the EAT Better Strategy - your blood sugars will improve.  If you are taking medications, work with your doctor (or get a referral to work with us), and create a plan to adjust your medication in line with your improving blood sugars.

What if I have heart disease, hypertension, high cholesterol, osteoarthritis, osteoporosis, etc.
  • I think you know what is coming - Start with the EAT Better Strategy.  It is a foundational strategy that can be fine-tuned depending on your underlying condition.

What should I do if I need help?
  • Work with our nutritionists and dietitians to apply the EAT Better Strategy to your life.  They will consider your preferences, environment, strengths and weaknesses and help you plan to EAT Better.  Learn more about the TARGET Nutrition Plan.
  • Join us in our upcoming workshops to apply this strategy to your life.

Download a weekly EAT Better Planner

The EAT Better Strategy:
  1. Build your meals around a healthy protein package
  2. Load up on veggies, fruits, legume, and whole grains
  3. Balance your meals with healthy fats
  4. Avoid ultra-processed foods
  5. Only drink the calories you love - learn to love water
  6. Stop eating when you are 80% full
  7. Go 12 hours without eating


Need help applying this to your busy life?

Get a personalized nutrition plan to gain clarity and improve your health:

The  TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices.  Our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans)—everything you need to transform your diet.​

  
Interesting Links
Free Webinar - The Hormones of Hunger

Next Tuesday at noon, we will be presenting a free webinar on the Hormones of Hunger.  This will be a deep exploration of the hormones that lead to both hunger and satiation and what you can do to work with these hormones to eat less, lose weight (and keep it off).  For any science nerds - this will be a fun session.  I promise it won't all be science - you will walk away with some clear direction.
New 4+2 Diabetes Reversal Strategy eBook

For those of you who prefer written content - we have taken the 4+2 Diabetes Reversal Strategy and created a free 18-page guide to teach you the principles behind the strategy.
Exercise of the Week 

Before You Start Running

A new exercise plan should not contain too much more than you are used to, and easing into exercise can prevent injury and burnout. 

If you are hoping to start running in the new year, start the plan by giving yourself 2-3 weeks of brisk walking. This will get your body used to doing aerobic activity and spending time on your feet. If you have consistently been walking for 20-30 minutes at least 3 days per week and do not feel sore, tired, or out of breath, you might be ready to run. Consult with an exercise professional if you are unsure whether or not running is right for you.

Walk before you jog, jog before you run, run before you sprint.

Even if your fitness level is high, you should not jump straight into a high volume running program. Once you have completed your 2-3 weeks of walking, start with 1 or 2 days per week of relatively short runs (or intermittent walk-runs) with roughly 5-20 minutes of total running per workout. Running is a great mode of exercise! Just make sure you are ready for it.

 
Recipe of the Week 

Easy Low Carb Superfood Breakfast Bowl. (Vegan)

 

Jump-start your morning with this quick & easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries!  It's vegan & gluten-free, and packed with protein, healthy fats and fibre!

Ingredients:

  • 1 cup non-dairy milk 
  • 1/4 cup protein powder
  • 2 tbsp chia seeds
  • .5 tbsp hemp seeds
  • 2 tbsp unsweetened coconut flakes
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