How On-Going Nutrition Coaching Works!
November 8, 2020
Written By: Nutrition Coach Mairead Have you been interested in our On-Going Nutrition Coaching Program, but not been totally sure how it all works? Today we'll go through what's included and what happens every step of the way to help you decide if this could be the right choice for you!
(PSA: if you're looking to get started or use extended benefit coverage before the end of 2020, there's limited spots available!)
Getting started:
You've decided you have some nutrition goals and want to do On-Going Nutrition Coaching - yay! You book a 60-minute appointment with our Registered Dietitian that fits your schedule. You will also be asked to complete a food log for 3-7 days to give both you and your dietitian an idea of what you're eating.
First nutrition meeting:
You show up for your first meeting! Meetings can also be done by phone or Zoom video call if that's easiest for you. In this meeting, you'll be asked about your specific goals, any relevant medical information, your general eating habits, food likes and dislikes, as well as any other information relevant to your goals. You'll set some habit goals to start working on and decide how you'll measure progress on them. You'll also receive a habit tracker to help you stay on track! Before leaving, you'll pick a day of the week to consistently do email check-ins and schedule your in-person or virtual monthly check-in meeting. If you need an invoice for reimbursement from extended benefits, it will be emailed to you after the session.
Email check-ins:
Each week you'll email your Dietitian to check in! This is to help you stay accountable and give you any support you need along the way. In this email, you'll go over how you're doing on the specific goals set at your meeting, as well as any questions and anything else you're hoping to discuss.
One week after your first meeting:
Within a week of your first nutrition meeting, your Dietitian will email you with a few things. You'll receive the link to join the private Nutrition Coaching Facebook group where you can participate as much or as little as you'd like. You'll also get your personalized sample nutrition plan. This plan combines your current eating habits with the goals set to give you ideas when you're feeling stuck. It's not meant to be a perfect plan or that you have to stick to it, but many clients find it helpful as a starting point or when things are busy!
Monthly meetings:
Each month, you'll have a meeting scheduled with your dietitian. This is a chance to go over your habit tracker, check in on the progress you're hoping to make, adjust your goals or set new ones, and chat about anything you haven't covered in emails.
We know that clients who have more accountability are more likely to reach their goals than those who are trying to do it on their own - that's why our On-Going Nutrition Coaching works!
With tons of support along the way, there's always a chance to ask questions and help you adjust as needed.
We always recommend that nutrition clients stick with the program for 3-4 months to really start laying down some great habits for the long term - our most successful clients have stuck with it for at least 6 months or over a year! When you know quick-fixes don't work, you have to be in it for the long term.
Ready to get started or want to learn more? Email mairead@degreefitnessseaforth.com
for more info or click here
to book your FREE 15-Minute Bite-Sized Nutrition Chat to meet your Dietitian and find out if our programs are the right fit for you.
Written By: Mairead, Registered Dietitian What comes to mind when you think of meal prep? Is it just plain chicken with rice and broccoli? If you love that as your meal prep, great! But many people don't want to be stuck eating the same thing over and over, or don't want to be assembling full meals ahead of time. Maybe you just don't know what you'll want to eat tomorrow, let alone later this week! What if we made meal prep easier? Instead of making whole meals, what if we made components of meals that could be put together in any number of different ways. This would allow us to still get healthy meals on the table fast, but not have to eat the same thing! Check out these 4 super simple ideas for meal components you can prep ahead of time! 1. Raw veggies! Most of us know we should be eating more veggies, but often they're the afterthought of a meal. Try keeping some washed and chopped raw veggies on hand to pair with your meals with little effort! Even taking a few minutes to cut up some carrot sticks can make a difference! Want to make it even easier? Choose veggies that don't need any further prep, like baby carrots, mini peppers, baby cucumbers, and cherry tomatoes. Or you can buy a pre-cut veggie tray! If the veggies are ready in the fridge, there's a better chance you'll eat them. 2. Proteins! Try cooking a bulk batch of a protein option or two that can be used in different ways. Cook chicken in your slow cooker and then use it for sandwiches, chicken salad, or stir-fry. Cook some ground meat on the stove and use it for pastas, burrito bowls, or tacos. Hard-boiled eggs can be quick snacks or top salads. Cooked beans can be used in place of any of these ideas! Want to make it even easier? Grab a cooked rotisserie chicken at the grocery store and skip having to cook it yourself! Canned beans and fish are also low-prep options. 3. Whole grains! Whole grains bring in more fibre and nutrition than their more processed counterparts, but can take a smidge more prep. Try cooking up a pot of your favourite grain, like brown rice, quinoa, or barley. Use these to make a filling salad, to pair with a stir-fry, or for a bowl-style meal! To make it even easier, check out the microwaveable options in the grocery store. There are many low-prep whole grain options out there that can be ready in minutes! 4. A fun sauce! What makes a meal more satisfying? A sauce! And when our healthy food tastes good, we're more likely to eat it. Healthy fats from our sauces actually help us absorb more of certain vitamins from our vegetables and fruit! Try whipping up a quick homemade salad dressing, salsa, peanut sauce, hummus, or veggie dip. A quick internet search will give you thousands of recipes, or you can wing it and taste as you go! Meal prep doesn't have to be fancy and take a lot of time, and it doesn't have to mean boring meals! Try one of these super simple ideas to make healthy eating easier this week! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Mairead, Registered Dietitian So often we put off making changes in our health and fitness because it's just so overwhelming. There's so much information out there and it feels like we need to do everything at once! Making big changes like joining a gym or overhauling your diet can be intimidating, even if we know how beneficial they would be. What if instead, we just started somewhere, right now? It doesn't have to be big or flashy. What's the smallest move you could make in the right direction today? Will one small change solve all your problems? Probably not. But one small change leads to another and another. And small changes maintained over time do improve your health overall. It's always better to do something than nothing! Here's some small changes you could try today or tomorrow to get the ball rolling: Not drinking enough water? Aim for one or two glasses more today. Want to eat healthier? Add and extra serving of vegetables or fruit today. Worried about your protein intake? See if you can include a source of protein at your meals today. Want to get moving? Go for a 10 minute walk at whatever pace feels good. The point isn't to tackle everything at once. The goal is to just start moving things in the right direction as you work towards your goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Sienna Training your body through exercise can provide more benefits than just improving your physical health. It can also support emotional wellbeing, mindset, mood and mental health! As much as working out can physically be tiring and challenging. It also challenges your mind which is just as good. Here is what is going on in your body when working out… Endorphins (happy, feel good hormones) Your body releases these when you are exercising and can impact how you feel. Example of this would be runners high. This happens when a release of these feel good chemicals occur during or after a workout. This happens biologically and is a mood elevator! Dopamine (motivation chemical) Is the brains reward chemical which also makes an appearance during exercise. This chemical affects your motivation and focus and overall sense of accomplishment and the “I can do anything!” Mentality. Serotonin (mood regulator) Serotonin helps balance your mood and keep you happy! Regular exercise can increase the production of this hormone.Overall change your day and even your life. Reduces Cortisol (stress hormone) Cortisol is our bodies stress hormone which can affect our mood negatively and make us feel like blah. During exercise this hormone is than kicked to the curb and replaced with our happy ones. Regular exercise can also help reduce this hormone over time overall leading a happy life. Confidence Since working out gives you a sense of accomplishment and that you did something hard. This can improve your confidence and help you release that you can do hard things. Confidence from a workout can help you flow into your work day with that same feeling and mindset. Movement as a Emotional Outlet Exercise can be hard and this can be a place to let out built up energy in your body instead of storing it. Maybe you had a hard week a work or something isn't working out in your favour. Exercise provides this outlet for these feelings and can help process them. Exercise is more than just a workout. You rewire your brain and change your mindset. It Improves your mood calming your nerves and provides an emotional outlet. Exercise isn't just for your physical health it also supports your mental health which is just as important! Ready to get moving? Book your Free Consultation by CLICKING HERE , or email us at info@degreefitnessseaforth.com to inquire.