How to follow the 80/20 plan

Have you ever heard of the 80/20 rule?

It can apply to just about everything in your life … including your health and fitness.

It’s an idea that works for a LOT of people. Not only does it get them out of the “all-or-nothing” mindset with food and health – but it’s also really simple.

It works like this:

• 80% of the time, eat nutritious whole foods: vegetables, fruits, whole grains, healthy fats, and lean proteins

Can’t get much simpler than that.

On a practical level it can work like this (I’ve done the math for you!):

• There are 21 meals a week (3 meals a day x 7 days), and 80% of 21 is 17. 
• This means you focus on healthy eating for 17 meals a week.

Or if you’d prefer to break it down by your overall calorie intake, you’d devote 80% to healthy choices. 

• At 1,500 calories a day, that’s 1,200 calories of healthier options.

• At 2,000 calories a day, it equals 1,600 calories

With this approach, no food is ever off-limits. 

Many people say that it helps them create healthier food habits because of the focus on healthy foods vs. deprivation.

The one key part of this plan is to make sure your 20% of “relaxed” eating is actually 20% – it can be easy for those portions to creep up in size.

TIP: Other people follow this same philosophy, except they use 90/10 as their target, eating nutritious foods 90% of the time.

It’s all about what works best for you and your goals!

At Alignment Studio, we’re here to help you make YOUR goals a REALITY in a way that works for your lifestyle. 

If you’re ready to make a real change, our personalized training will help you uncover energy you didn’t know you have – and put you on the course for even bigger wins.

We do it with custom programming and accountability.

Want to know more? Head over to www.alignment-studio.com and sign up for a FREE initial consultation.

Just looking for tips and support? Join our private FaceBook group by clicking here:

Thriving in Menopause

How to get more protein on a plant-based diet

There are two important words when it comes to your meals and nutrition: variety and planning!

But these words are even MORE important if you eat a plant-based diet. 

That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat.

Because when you eat a plant-based diet …

Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … 

You have to add a little extra because most plant proteins aren’t as easy for your body to use. 

This is because most plant proteins are “incomplete.” This means they don’t have all the essential amino acids to form a complete protein for your body to use.

Here are a few strategies to help you maximize your protein intake when you’re eating a plant-based diet: 

1. Eat plant-based foods that ARE complete proteins. 

The good news is that there are more of these available than ever at your grocery store. 

Foods like:

• Ancient grains (quinoa and amaranth)

• Chia seeds

• Buckwheat

• Hemp products

• Non-GMO/organic soy products (tofu, edamame, tempeh)

Adding these to your rotation of foods can help boost your overall protein intake.

2. Combine plant foods to form a complete protein.

When you pair two different incomplete protein sources, it can add up to a complete protein.

Incomplete protein sources include:

• Whole grains (rice, barley, etc.)

• Legumes

• Nuts & seeds

• Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.)

Many common dishes include incomplete proteins that work together. A few examples:

• Rice & beans

• Almond butter & whole grain bread

• Salad with quinoa & black beans

Dietitians used to recommend that every meal should include at least 2-3 incomplete protein sources …

but they now say that as long as you eat a variety during the day, you can meet your protein needs.

 

3. What about plant-based protein powders?

There are dozens (maybe hundreds!) of different plant-based protein powders on the market.

While they may be high in protein, it’s important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals.

Be sure to read your ingredient labels and do your research.

If you need specific ideas for new recipes to try, check out my Plant Powered Recipe Ebook, available for a limited time.

Sometimes it just takes a few small tweaks to unlock incredible results!

How hidden AGEs are secretly aging you

Today’s topic may make you rethink how you cook your meals; i.e., more salads and less flame-roasted burgers! 

It has to do with a gooey, disease-promoting substance that can build up in your body because of 1) the foods you eat and 2) how you prepare them. 

Here’s a visual: picture your grill after you’ve just finished cooking.

You know all those sticky bits that glue themselves to the surface?

Those bits are like the Advanced Glycation End Products (AGEs) or “glycotoxins” that can build up in your system.

AGEs are linked with premature aging, diabetes, Alzheimer’s, kidney failure, heart disease, high blood sugar, and more. 

They can form when a protein or fat combines with sugar in your bloodstream.

They also can form in foods that have been exposed to high temperatures (grilling, frying, roasting, etc.).

They cause oxidative stress and inflammation in your body. The good news is that you have some built-in ways to get rid of AGEs, BUT … 

If you eat too many of them or too many form inside of you, your body can have a hard time keeping up.

A quick list of foods high in AGEs:

• Highly processed foods 

• Foods with added sugars

• Fried foods

• Meats

• Cheeses

• Fried eggs

• Butter 

• Foods with refined oils

• Margarine and mayonnaise

• Foods cooked at high, dry heat

Here’s how to help slow them down from forming in your body:

• Eat a whole-foods-based diet that includes legumes, vegetables, fruits, and unprocessed grains

• Avoid eating high AGE foods when possible

• Cook IN liquids when possible, for example, steaming, poaching, or stewing

• And if you’re not cooking in liquid, try to still use it whenever possible (example: braising) 

• Don’t char your food or over-cook it!

• Exercise and being active can help keep your levels down

So can making sure you get 7-9 hours of sleep every night.

Knowledge is power – and taking steps to avoid AGEs now can help you take more control over your health into the future.