Adherence

Have you ever started a new type of diet with a goal in mind, only to find that you have trouble sticking to the “rules” of it? Chances are that diet did you no good.

The best type of diet is the kind you can stick with.

When I say “diet”, I simply mean the way you eat, not necessarily weight loss.

My goal is to help you create a healthy, balanced diet that doesn’t have rules, maybe occasionally a small compromise – but the overall plan is sustainability. It’s about making the best decisions for YOUR lifestyle, goals, and preferences.

Energy balance, or calories in vs calories out is the next most important factor in any goal, whether you’re just looking to maintain and fuel properly or change composition. Next are macronutrients, micronutrients, and supplements which we will address of throughout this book.

“The best type of diet is the kind you can stick with.”

WEEKLY GOALS

As I’ve said a million times, and I’ll say a million more: This is a process. It takes time to learn and going in all at once can be really overwhelming. I like to break it down each week and focus on one specific habit to enforce. prefer the “Add-In” method, as opposed to the “Take Away” method. As you work to reach those goals each week slowly but surely nutrient-dense foods start to take up the majority of your diet without having to cut anything out. Sometimes it takes more than one or two weeks and that’s okay, it’s not a race. It’s about finding what works best for you and how to best implement these changes to where you will stick with them. This is what I consider an order of priority when dialing in nutrition. Don’t move on to the next goal until you’ve dialed in the one before it at least 5-6 days/7. You may not need all of these, or you may need to focus on different things. That’s okay too – if you’re working with me individually we will address each week as needed. If you’re on your own, figure out what works best for you!

GOAL 1- Drink at least 1/2 your body weight in ounces of water

GOAL 2- Adequate calories overall

GOAL 3- Adequate protein for goals

GOAL 4- Include 2 servings of complex carbs per day.

GOAL 5- Get adequate fiber [12-114g/1000 cals minimum (25-30g for most people)]

GOAL 6- Minimum 20% fats / 80% healthy

GOAL 7- Morning Affirmations: Body gratitude

GOAL 8- Eat 80 % nutrient-dense foods

GOAL 9- Balance / Time nutrients throughout the day

Incorporating these habits into your daily routine and making them a part of it, is where the individual approach comes in. Everyone struggles with different things so, finding ways that work for you and your lifestyle is important. If you haven’t yet read Atomic Habits, I encourage you to dig into that and learn about making habits stick.

WATER

MIN GOAL: 1/2 BODY WEIGHT IN OUNCES

Water is the single most effective and overlooked weight management tool we have. We are 70% water and most people are needlessly suffering joint pain, headaches, muscle cramps, and more simply because they’re not drinking enough water – something we have readily available here in the U.S.

The minimum suggested amount is 1/2 your body weight in ounces so if you weigh 180 lbs, your minimum intake should be 90 oz. More if you’re active or it’s hot. I know your eyes just got wider and your jaw dropped. You’re seeing that correctly. If you’re nowhere near your suggested amounts – start slowly increasing by 10-15 oz each week. You will have to pee more initially but your body will adjust and you’ll start to actually feel thirsty when you haven’t been drinking enough! Once you’re hitting that, slowly increase to a gallon a day as a staple goal. If you hit it, great – if not you were hopefully close to the minimum.

FUNCTION & BENEFITS

Water is the single most effective and overlooked weight management tool we have. We are 60% water and most people are needlessly suffering joint pain, headaches, muscle cramps, and more simply because they’re not drinking enough water – something we have readily available here in the U.S.

Functions of water include:

• carrying nutrients and oxygen to your cells
• flushing bacteria from your bladder
• aiding digestion
• preventing constipation
• normalizing blood pressure
• cushioning joints
• protecting organs and tissues
• regulating body temperature

It is pretty much involved in almost all major functions of the body in some way.

HOW MUCH?

The minimum suggested amount is 1/2 your body weight in ounces so if you weigh 180 lbs, your minimum intake should be 90 oz. More if you’re active or it’s hot.

I know your eyes just got wider and your jaw dropped. You’re seeing that correctly. If you’re nowhere near your suggested amounts – start slowly increasing by 10-15 oz each week. You will have to pee more initially but your body will adjust and you’ll start to actually feel thirsty when you haven’t been drinking enough! Once you’re hitting that, slowly increase to a gallon a day as a staple goal. If you hit it, great – if not you were hopefully close to the minimum.

Plain old water is not always necessarily the BEST thing for hydration though. We want our body to actually ABSORB the water – so how can we improve that?

ELECTROLYTES

Electrolytes are the trace minerals SODIUM, POTASSIUM, CALCIUM, CHLORIDE, AND MAGNESIUM.

Electrolytes are responsible for directing water (and nutrients) to the areas of the body where it’s needed most and maintaining optimal fluid balance inside the cells.

In addition to fluid balance, electrolytes also help your muscles to contract and relax and assist in the transmission of nerve impulses from your nervous system to different body parts (this is why you cramp when you’re deficient!)

Ways to get them:

• Pinch of Himalayan salt in your water & on your food
• CURE flavored electrolytes (code BDAVIS20)
• TRACE Mineral Drops

TIPS AND TRICKS

• 16-30 OZ FIRST THING IN AM (BEFORE COFFEE)
• 25-40 OZ WATER BOTTLE WITH H20
• WATER BOTTLE WITH A STRAW (MULTIPLE AROUND HOUSE/OFFICE)
• FLAVORED WATER:
  • ELECTROLYTE POWDER
  • FRUIT / CUCUMBER / LEMON
• SPARKLING WATER
• SET AN ALARM
• KEEP CUPS BY YOUR SINK