• CRAIG BRYAN

Better Nutrition and Eating Habits


Your Journey to a Better Lifestyle Continues


We all know how hard it is to sit down to a good meal. How hard it is to eat slowly and eat enough food to just be satisfied without overeating. The problem is, by the time the stomach tells the brain its full most of us have already overeaten. This can be problematic, especially if you are trying to lose weight.

So, what to do.

  1. Before you eat, drink 15 to 20 ounces of cold water or have a cup of hot soup but the soup should be high in protein, low in carbs and fat and not a cream-based soup. Basically, what you are trying to do is to help curb your appetite before you sit down for the meal. This will help you not to overeat.

  2. Always start the meal with protein not carbs. This will help with fullness and being satisfied.

Try this for a week and then we will go on to the next step. If you get hungry between meals grab 10 almonds or five Walnuts, this should help curb your appetite.

  1. Drink lots of water. Rule of thumb, take your body weight divided in half and that’s the number of ounces you need each day. It may take a little while for you get used to this, but you will feel better. Most people run around being chronically dehydrated so the thing to do is learn how to space out your water throughout the day to stay well hydrated. This will help your body function better.

  2. By now you have cut out all the junk and simple carbohydrates out of your nutrition plan. That’s right, your nutrition plan, not your diet. Diets are temporary fixes. I tell all my clients to have a plan for a better lifestyle and a better you. Most people who go on a diet fail because what happens after you’re done dieting, you go back to eating like you did before you gained the weight. Wouldn’t it make more sense to follow a well thought out nutrition plan that will work for the rest your life. A plan that consists of protein, complex carbohydrates, and some berries.

Here’s one of my favorite smoothies.

6 ounces water six ice cubes.

6 ounces of Kefir (I use Lifeway it has a lot of probiotic cultures in it.)

1 cup of mixed frozen berries, (raspberries, blueberries, blackberries,) is in the mix that I’m using.

Blend and see if you may need a little more water or ice, depending on the thickness you desire.

1-2 scoops of protein

Always add your protein after you have blended everything. You will find that smoothies will taste better and have less air in them.

As always, if you know someone who would benefit, please share.


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