The Three Most Important Nutrition Habits - Ivana Chapman

The Three Most Important Nutrition Habits

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I’m starting off the week on a nutrition blog post because I’m fairly sure that’s where most of us have some challenges.

The last couple of weeks have been a whirlwind of getting my son off to daycare for the first time, and lots of time spent on my business for the new season.

Can you feel the sense of change in the air?

With all the fun activities of the summer here in Toronto, I’ll admit that it’s been tricky to keep my nutrition plan totally coordinated.

Some days I’m on the go a lot and have to eat out.

Because of all the rushing around, I don’t always get a chance to do the food prep that I want to do and I’ve occasionally found myself with fewer choices than I’m used to.

But although I’m not on a strict nutrition plan for getting leaner (totally in “off-season” maintenance mode right now!), there are certain eating habits that I follow to keep myself within my desired range of leanness year round.

These are the 3 things that I always do (and that I recommend my clients follow) even when life is busy and the nutrition plan can’t be as tight as usual:

1) Eat protein with every meal – This habit has been instrumental to maintain my leanness over the past few years. Not only does regular protein intake help build and repair muscle, but it also helps control cravings (particularly for carbs!) because protein helps you regulate your insulin levels.

2) Drink plenty of water between meals – Drinking water not only keeps your appetite under control, but it can help you feel more energetic if you’ve been dehydrated. Focus on water between meals because drinking with food can interfere with your digestion and make you feel bloated. On the other hand, having a glass of water about 20-30 minutes before a meal can help you reduce the amount of calories you’re eating.

3) Start off your day with a low-carb breakfast – What you eat first thing in the morning can have a major impact on how you feel throughout the day. If you eat too many carbs, you’re more likely to experience an insulin spike that not only makes you feel more tired later on, but can also increase cravings. And cravings can derail your fat loss success. So start your day off with protein (at least 20g, and preferably more), and some healthy fats (like nuts) so that you’ll feel better and make better food choices later on.

Even if your nutrition plan isn’t perfect, the three nutrition habits above can keep you on your way to your goals.

Making them part of your lifestyle, even when things get a bit challenging, can help you stay on track when everything else seems a bit out of control.

Worry about the finer details when you have time to focus on them.

These habits should be a part of your lifestyle no matter how complicated things get.

And once you’ve been doing them for a while you’ll wonder how you ever lived without them before.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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