Module No. 13
Hopefully this week has felt a little easier since implementing some of the things we discussed in the last module. To take it a step further, watch this video and learn some insider tips and tricks for MyFitnessPal that can save you even more time and energy. 😀
Anyways, I wanted to talk in a little bit more detail about dietary deficiencies that I mentioned a couple weeks back! AKA things you may be missing in your diet that can lead to cravings, low energy, and ultimately withholding your results.
Why is this important to identify right now?
When we are looking to build lean mass and shed body fat, we are going to be in a calorie deficit. So doesn’t it make sense that since we are taking in less calories, the ones we do take in be of high quality?
When quantity of food is decreased, quality must be increased.
If you are eating less food, it’s easier to (without even realizing it) accidentally cut out or decrease foods with important vitamins/minerals that your body needs to maintain itself!
Luckily, we now have access to seeing what we are deficient in! If you go into your nutrition on your MyFitnessPal app, you can easily see a couple of key vitamins and if you’re getting enough. These included are Potassium, Vitamin A, Vitamin C, Calcium and Iron.
So, go ahead and go on to your MyFitnessPal and check to see how a regular day’s nutrients look for you. Below I have listed easy whole food sources to help you in whichever area you may be lacking….
- Red meats (3 oz grass fed beef is the best choice here)
- Shellfish, clams, oysters
- Lamb (grass fed, organic)
- Chia seeds
- Dried figs
- Sesame seeds
- Sweet potato
- Red Pepper
- Brussel Sprouts
- Kidney Beans
- Acorn Squash
Whatever you’re short on, add 1-2 of those items to your grocery list and implement them into your meal plan from now on.
I wish I could tell you that it’s as simple as that, however I would be doing you a disservice! According to a this study Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency. The majority of active, ‘health-conscious’ people still lack anywhere from 30-50% of the essential vitamins/minerals as written by the ADA!
So I’m sure you’re wondering why it is we aren’t able to reach these daily guidelines…It’s because food now is not what it was 30, 50, even 100 years ago! In fact, as stated by Precision Nutrition, “It may be that chronic micronutrient insufficiency from food alone is more fact than fantasy”. Food nowadays just doesn’t have the same quality it did in the past, and because of that supplementation is becoming necessary to majority of the population, regardless of how health conscious many are.
Your Job This Week:
So, now that you’re aware of how some of this is beyond your dietary control it’s time to take action! If you haven’t added these supplements into your regimen already it’s time you do so.
- Fish Oil (3000mg/day – EPA/DHA combined) – That’s typically 3 gel caps
- Vitamin D (2000-5000 IU)
- Calcium Citrate (500mg)
- Natural Vitality Calm (magnesium) – great before bed and for regularity
- Zinc (100mg) ***Don’t take with calcium or coffee
I know this may seem tedious or like a ‘waste’ of money/time, however you must remember the body is a combination of hundreds of systems and if just ONE system is thrown off, it can slow down the entire body. Better to take preventive measure at the very least and know you are doing everything in your control to achieve your goals.
Recipe For the Week
- 1 can of Salmon
- 1/3 cup Greek Yogurt
- 1/2 tsp minced Garlic
- 1/2 tsp Fresh Dill
- 1/4 cup finely diced Onions
- In a bowl, mix together Greek yogurt, minced garlic, dill, and diced onions.
- Add salmon and stir until salad is formed.
- Serve with lettuce or on top of Ezekiel bread
Yield: 1 servings without the bread (201 calories per serving) Fat/Carb/Protein = 9F/6C/24P
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through The Facebook Group if it is needed.
Thank you so much for trusting us to guide you on your journey! We are excited to grow with you.
LEILA NAGHSHINEH Program Coach at The Omnifit
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You may have some questions or want to share some of your progress through the week. We’d love to hear from you!