NardiNutrition

22/04/2022

How much fat should you include in your diet , and how can you measure it !

10/04/2022

07/04/2022

Although bacon is considered a high calorie, high fat processed food, in moderation it can fit within almost anyone's weight loss plan when total calories are accounted for.

Is it bad for my health ?

When your diet is centered mostly around high quality foods, having some processed meat is fine.

Remember !

It’s the whole of your diet that dictates your weight, health and body composition . Not one food !

Just like one piece of bacon won’t make you fat, one salad won’t make you skinny or healthy.

Plus if you love bacon, but also want to lose weight , here are 3 reasons why you should include it!

1. You won't feel guilty when you do indulge, which usually leads to a binge episode.
2. Sticking to a weight loss plan is easier when you include foods you enjoy.
3. It takes away the urgency to overeat when you know you can just have it whenever you feel like it.

05/04/2022

This isn’t a post telling you to eat chips everyday instead of peanut butter!

Or to throw away your peanut butter!

But to show you that all foods regardless of how you perceive them, “healthy”, “unhealthy”, “good”, “bad”, contain calories!

When you get curious about what you are eating, you’ll learn that there are no bad foods.

There are however

• Foods that are more energy dense (high in calories)
• Foods that are better for your health
• Foods that are easier to overeat
• Foods that give you more satisfaction
• Foods that do or don’t make you feel good

No one food will determine your weight or body composition , but what you do day after day. Month after month.

When you base your diet on education you’ll find foods that work for you based on your goals. And that you can include all types in balance.

31/03/2022

What are calories and macronutrients ! Find out below 👌

23/03/2022

Good nutrition doesn’t need to be complicated nor does it need to be perfect every second of every day.

It means finding a way of eating that suits your goals, food preferences and lifestyle.

The more knowledge you have the easier it becomes to make informed decisions about your diet.

🔸carb needs vary from person to person

23/03/2022

Cereal as part of a balanced diet?

If you've been following me for a while now, you know that the hard part isn't changing your body and health but maintaining the results.

How can you do this?

By learning to eat in a way that becomes part of your everyday life, where all foods can be included in balance.

You might be thinking that the total calories of the free poured cereal alone were less than the complete meal I posted, so why add in all of those other things???

Weight loss or changing your body composition is multifactorial, the way you feel after a meal will influence your future eating behaviors.

The second you feel low mental satisfaction from a meal there's a very very high probability you'll end up eating more later on. Only having cereal won't provide you with all of the important nutrients you need to feel good and energized during the day.

Or if you feel that cereal can not be part of your diet, then eventually "I can't" will lead to a binge episode down the road.

Flexible dieting allows you to learn the ins and outs of what's really in your food, plus understand how total calories apply to you and your specific needs and goals.

No, you don't have to weigh and track every single piece of food you consume, but having a food scale and weighing things that are more calorie dense can allow you to enjoy all types of foods and see the results you want.

Leave your comments and questions below!

07/03/2022

Negative self talk can perpetuate your desire to overeat and vice versa leaving you stuck in a vicious cycle.

Self-compassion is an attitude of generosity, honesty, and kindness towards yourself. Lots of people who deal with stress eating have negative self-talk running through their heads before, during, and afterward.

Some of this might sound familiar:

“I guess I’m going to hit up my snack stash again now, like I always do. Why can’t I ever learn?”
“Ugh, I’m such an idiot for doing this. Again.”
“I just had to finish the ice cream, didn’t I? Nice work, me.”

As a result, the cycle of negative self-talk, stress eating, and feeling bad about it can become a never-ending loop.”

Self-compassion is a tool that can help interrupt that cycle by reducing the “screw it” feeling that happens right before a person starts emotional eating.

A key distinction here is that self-compassion isn’t an excuse to stress eat. Its purpose is to help remove some of the guilt you might feel about stress eating. That’s important, since that guilt can just lead to more overeating. So give it a try. Even if it feels a little squishy at first, it might just be the thing that works.

Self-compassion is giving yourself a break. It is NOT giving yourself a permanent get out of jail free card.

Self-compassion is being honest and seeing the big picture. It is NOT ignoring your problems.

Self-compassion is being kind to yourself. It is NOT letting yourself off the hook

For other strategies on how to deal with emotional/stress eating click the link below.

If you want to change your body but aren't sure where to start, you can download my free balanced meal guide.

https://www.nardinutrition.com/post/strategies-for-emotional-and-or-stress-eating

02/03/2022

The benefits of eating balanced meals or tracking your macros.

Get the right amount of food for your needs.
Regulate your appetite.
Curb your cravings.
Improve your relationship with food.
Feel fuller for longer,
Sleep satisfied by your meals while seeing results.
Include the foods you love.
Get the nutrients you need for your health.
Improve your energy.
Improve your performance in the gym.
Focus specifically on fat loss improving overall body composition.
No need to restrict any foods.
Teaches you to eat right in any situation making maintaining your results easy.

If you are an athlete that wants to reach a specific body fat percentage then I would recommend weighing and tracking your food over balanced meals.

Click on the link in my bio to download my free balanced meal guide.

Or if you want to try weighing and tracking your macros send me a dm ☺️.

24/02/2022

There are thousands of diets out there, so how do you know what one really works, or really works for you?

To figure this out it's important to understand how weight loss happens.

When you understand the fundamentals of dieting and weight loss you empower yourself to make the right decisions when it comes to your body and wallet.

The U.S. weight loss market reached a record $78 billion in 2019 , however the obesity pandemic continues on. This means there are a lot of supplements, food products and diets out there being sold that don't necessarily work and lots of desperate people out there willing to buy them.

Many people embark on their weight loss journey without doing the due diligence of validating the nutrition claims made by the company selling the product. Instead they decide to follow them blindly in hopes of a weight loss miracle, oftentimes ending up the same or worse off than when they started.

To continue reading this article click on the link below.

HOW DO DIETS AND WEIGHT LOSS WORK?

Topics covered in this article.

• how does weight loss work
• what is metabolism
• what is every balance
• what things effect what and how much we eat
• 21st century fast and processed food dilemma
• how diets work
• what is the best diet
• what you really need to do to transform your body for life

https://www.nardinutrition.com/post/are-diets-really-the-solution-to-long-term-weight-loss

11/02/2022

"Good" genes can’t make you successful if you’re not doing the work. Yes, it’s possible that the ripped trainer at the gym has better genes, but if you haven’t put in the same reps, it’s impossible to say if you have been dealt a better or worse genetic hand.

James Clear Atomic habits

Although some of you may think that you are putting in the hard work, you might be wasting your time in the wrong place.

If you haven't seen changes in your level of strength, performance or body in years, then maybe it's time to consider that the process you are using needs to be evaluated and modified.

There are no shortcuts, so stop following the herd blindly and hoping for the best. What works for one person won't necessarily work for the other.

Put in the work and do your research. By educating yourself or hiring a coach to guide you, you can take away a lot of the guesswork.

Start by tracking your training and nutritional habits daily and find out what ones are serving you and what ones don't. Most of you have so many habits that are interfering with your ability to grow and change that you aren't even aware of.

If you’re having trouble seeing the results you want, the problem isn’t you, the problem is your system.

If you need help because you haven't seen any changes in years, send me a message I can help.

Or click on the link in my bio and sign up for my free guide on how to build balanced meals.

10/02/2022

There probably isn't a sport that is more known for its 6 pack abs than Crossfit. You stare at the top athletes with envy, and many of your comrades in the gym.

You've probably even seen some videos online about their diets, maybe adding cereal to their protein shakes while you are doing 2 green juices a day and a kale salad wondering wtf.

Mat Fraser even admitted that he had eaten enough Snickers for a lifetime and that he would crush king sized ones during competition season to help him stay energized.

How is it that these athletes have all this energy to do all of the activity they do, eat all the crap they seem to eat and stay lean AF.

And why is it that after 4 years of consistent exercise and attempted strict diets you still have a pot belly and haven't made much progress in terms of your max lifts.

Should you add snickers to your regular diet?

Read the full article by clicking on the link below.



https://www.nardinutrition.com/post/have-you-been-doing-crossfit-for-years-and-still-don-t-have-abs?fbclid=IwAR35RdoQIDmxF9siKeP1-bCX8v55D8i8Z_NyB2QGOU1r0zsSsOt31Bni-XI

There probably isn't a sport that is more known for its 6 pack abs than Crossfit. You stare at the top athletes with envy, and many of your comrades in the gym. You've probably even seen some videos online about their diets, maybe adding cereal to their protein shakes while you are doing 2 green jui...