CrossFit Madre looks at nutrition as a very essential piece to the healthy/fit lifestyle. Co owner Raquel Sandford MD MPH has some good ideas on overall health and wellness she shares through the website as well as talking to members. Peter and Raquel also provide consultations on how to improve your eating habits and develop a diet plan. Other ideas and recipes are shared through the in house nutritionist and other members.
Tips on suggested portion size can help you get to or stay at a healthy weight!
You can cut back on your portions without giving up your favorite foods. Seems easy, right??
Example of a suggested dinner:
Divide your plate into 4 parts to see how much space each food should take.
1. Breads, starches, or grains should take up 1/4 of your plate.
2.Meat/protein should also take up 1/4 of your plate.
3. Vegetables should fill the remaining half of your plate.
4. Have one small piece of fruit outside of your plate.
4. Have 1 cup of milk or yogurt or 1/2 cup pudding or ice cream outside of your plate.
Learn to pay attention to body signals!!!
Young kids are good at this. They eat when they are hungry and stop when they are full.
As we grow older many of us tend to ignore our body signals. We have many choices of fast food, easy snacks available, and very large portions at resturants especially. We tend to eat for other reasons, often not even thinking about what we are doing. After many years of ignoring these signals we lose the ability to pay attention to them. This happens often when we diet.
Know your eating triggers
Common triggers to eating when you are not hungry include:
Stress, boredom, lonliness, or even happiness.....emotional eating
Smells, sights and social situations
Foods around you ( like at work on the table when you walk by)
Identify your eating triggers by keeping a food journal for a week.
Write down everything you eat, the time of day when you eat it, and what you are feeling prior to eating . Lets take a look at your triggers and what it is you eat when you are triggered. It will help you start to make wiser conscious choices.