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Your diet is a key piece of the equation

Looking to lose some weight, improve how you look, tone up, or improve your health?

Your diet is a key piece of the equation. Not only are abs made in the kitchen, but your physical performance, mental health, and overall well-being is rooted in good nutrition and balanced eating.

But where do you start?

And what is most important to focus on? (Hint: not everything matters, and unless you use discernment to simplify what to focus on, implement and take action on you’ll end up overwhelmed, confused and not following through at all.)

Use the following as your guide and plan of action:

Prioritize “The PS.”

Let’s break them down on the following slides…


Protein is the most satiating and satisfying macronutrient, the building block for muscle, and when calories are cut protein can also be used for fuel and energy. Quality is important because how the animal was raised and what process it went through to get to the table impacts what goes into your body like hormones, pesticides, pollutants, and artificial ingredients can impair our own hormones, metabolism, and well-being. Choose options that are grass fed, organic, hormone free, humanely raised, and sustainably sourced.

Produce and plants

Produce is rich in nutrients, fiber, and water or air, yet calorie sparse so it won’t break the budget. They fill you up without filling you out. Plus, with so many options, and numerous means and methods of preparing them, you’ll never be bored or deprived.

Prioritize whole, real sources, and in order of priority 1) non-starchy veggies 2) starchy carb veggies & low-sweet fruit 3) grains, beans, mod to higher glycemic carbs, sweet fruits 4) refined and processed carbs, baked goods and sweets (both reg and artificial)

Portion Control Perspective & Awareness

Have a clear visual of what a serving is and be conscious of what is served to you, as well as how much you serve up.

Use your hand:

  • Protein = palm of your hand

  • Produce (veggies & fruits) = fist

  • Starchy Carbs = cupped handful

  • Fat = thumb (avocado/condiment) or fingertip (oil/butter)

What’s that look like for a meal?


  • 1-2 servings protein

  • 1-4 servings produce (non-starchy veggies)

  • 1 serving starchy carbs

  • 1 serving fats


  • 2 servings protein

  • 1-4 servings produce (non-starchy veggies)

  • 1-2 servings starchy carbs

  • 2 servings fats


Work in bits, pieces, bites and tastes of things that satisfy you. When you eat for satisfaction you won’t be looking for more or other food after eating. Plus you will feel comfortably satisfied not full or stuffed.

Putting the 3PS into Action. Creating your Meals:

  • 5S meals

  • Balanced plate

  • BAS

Apply Anywhere you are:

  • Home

  • Dining out

  • OTG/traveling

On a final note, you will inevitably need to tweak and adjust so that this works just for you, based on hour personal needs, goals and preferences.

Customize by Checking your HEC:

Or biofeedback are the signs signals and cues your body is telling you that will help you determine whether what you’re doing is working and what to tweak so you get the most out of your efforts

Key cues to pay attention to:

  • Hunger*

  • Energy*

  • Cravings*

  • Results and progress*

  • Performance or personal goal changes

  • Sleep + Mood

Your goal is to Keep HEC in Check while seeing the results you are working toward (weight loss, definition, performance, etc)

Want to know how to keep your HEC in Check? Contact Rachel for 1-1 coaching to find out exactly what to do and tweak to move the dial in the direction of your goals. Email today.

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