✯ Diane Achatz ✯’s Post

𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗠𝗼𝗻𝗱𝗮𝘆 This week’s theme is a topic that some find daunting and time consuming. How do you feel about meal planning? If you fall into the “I don’t do meal planning” or “I hate meal planning, it takes too much time” camp, you came to the right place. Let’s dive right into a mini meal planning course. Importance of Meal Planning: Meal planning is more than a trend; it's a science-backed approach to nutrition. It can help you make healthier food choices, save time and reduce stress because you don’t have to think about what to cook every day. Creating a meal plan shouldn’t be a chore. Your family can help with ideas for breakfasts, bag lunches, and dinners and the planning can be fun. And whether following a vegetarian, vegan, gluten-free, or low-carb diet, meal planning can be customized to meet various dietary needs, focusing on suitable substitutes and emphasizing balanced nutrition. Studies, such as one from the American Journal of Preventive Medicine, suggest that meal planning can lead to a more balanced diet, better weight management, balanced blood sugar, and overall improved health outcomes. Think of a weekly (or even monthly) meal plan as your roadmap to help keep you on track as you work toward your nutritional goals. #EatWell #FoodPrep #HealthyLifestyle

𝗟𝗮𝗰𝗸 𝗼𝗳 𝗞𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗲 𝗔𝗯𝗼𝘂𝘁 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻? 😕 Feeling overwhelmed by conflicting nutrition advice? Let's simplify the basics of healthy eating! Solution: 🥦 Focus on incorporating a variety of whole foods into your diet, such as fruits, vegetables, whole grains, and lean proteins. 📚 Educate yourself on portion sizes and mindful eating practices to prevent overeating. 🍽️ Learn to read food labels and ingredients lists to make informed choices at the grocery store. 🥗 Experiment with new recipes and cooking techniques to keep meals exciting and nutritious. 🌟 Seek guidance from a registered dietitian or nutritionist for personalized nutrition advice tailored to your needs. Conclusion: 🌟 By prioritizing whole, nutrient-dense foods and building a foundation of nutritional knowledge, you can support your overall health and well-being. #NutritionBasics, #HealthyEatingTips, #WholeFoods, #NutritionEducation, #DietitianAdvice

4 tips for maintaining a balanced diet onboard with our nutrition expert, Eli Brecher Nutrition from the SYF App... Navigating irregular hours and limited food options onboard can be a challenge, but with a little planning and preparation, you can still enjoy a balanced and nourishing diet. Our nutrition expert shares some valuable insights: ✨ Plan Your Meals in Advance: Disturbances to your circadian rhythm can affect your sleep and overall wellbeing. If you're working late or overnight, aim to have your main meal before your shift begins to keep you feeling full and prevent unnecessary snacking. 🐟 Boost Your Protein Intake: Crew members with physically demanding roles require higher protein intake to support their muscles. Include protein-rich foods like meat, fish, eggs, beans, legumes, nuts, and seeds in your meals to meet your body's needs. 🍎 Healthy Snack Options: Opt for nutrient-packed snacks like nuts, seeds, and dried fruit for a quick energy boost. Blend a bean dip or enjoy hard-boiled eggs for a protein-rich option that will keep you satisfied between meals. 💧 Stay Hydrated: Keep a refillable water bottle with you at all times and sip regularly throughout the day. Infuse your water with lemon slices, fresh mint leaves, or cucumber slices to enhance the flavour. Herbal teas and iced teas are also great options to stay hydrated, especially in hot and humid environments. #superyachtcrew #nutrition #workperformance #superyachtlifestyle #superyacht #yachtcharter #crewlife #martitime

With the ever-changing dietary guidelines and the contradictory information in the media—it’s no wonder why we struggle to eat healthy. At Calibrate, our food philosophy is intuitive, sustainable, and simple. Calibrate is not a diet—there’s no calorie counting, restriction, or meal replacements. Instead, we focus on eating nutrient-dense whole foods, while minimizing foods that negatively impact your metabolic health. Calibrate is built around the best nutrition practices shown to reduce cardiometabolic conditions and support long-term weight health. Our research-backed Calibrate Food Triangle helps you learn how to quickly and effectively assess foods by looking at how processed they are and the quality of nutrients they contain. In our Cooking With Calibrate event series, our wonderful Senior Director of Content and Program Content Strategy, Drew Salvatore, walks members through the ins and outs of health-promoting foods and shares easy recipes that bring the Calibrate food program to life. The combination of food as medicine and anti-obesity drugs is a powerful combination that changes your biology and gives you the tools to sustain long-term weight loss and improved metabolic function. “The combination of meds, curriculum, and coaching have re-trained my brain in the way I look at food and nutrition,” says a Calibrate member. “Regaining control of my health is the most rewarding part of this whole experience. Calibrate was at the forefront of using this combination to help people achieve real and lasting results for the first time in their lives, I feel fortunate to have been on the first wave of pioneers.” To learn more about our food philosophy check out our blog: https://lnkd.in/e6Cirz9N #FoodAsMedicine #WholeFoods #Nutrition

Empowering Nutrition: Ignite Your Meals with Red Chilli Powder Plus!" At Kitchen Xpress, we believe that every meal should not only taste great but also support your health. That’s why we’ve created our Red Chilly Powder Plus—an innovative blend that elevates your cooking with the power of essential vitamins B12, D, and E. In today’s fast-paced world, nutritional deficiencies are all too common, impacting energy levels and overall well-being. Our fortified chili powder is designed to combat these issues, providing a delicious way to enhance your meals while addressing your nutritional needs. Imagine the rich flavor of our chili powder combined with the benefits of added vitamins. Whether you're spicing up your favorite dishes or experimenting with new recipes, Kitchen Xpress ensures that you’re not just feeding your appetite but also nourishing your body. Join the movement toward smarter, healthier eating. With Kitchen Xpress, you can transform everyday meals into powerful sources of nutrition. Elevate your culinary experience and empower your health with every sprinkle! #KitchenXpress #FortifiedNutrition #IgniteYourMeals #redchillipowderplus #vitamins

“I Only Lose Weight When I Cut Out Carbs”... Men who say this usually regain weight as soon as they start eating carbs again. And will probably repeat the same cycle next year, And year the after that. I feel they didn’t get the ‘clue’ the first time… If cutting out carbs completely, was the answer, They’d never regain the weight or eat carbs again. We can’t blame ‘carbs’ for a lack of nutritional planning. Anyone can cut carbs every 6-12months, and rapidly lose weight… But that proves that it’s not a long-term strategy to maintain a lean, healthy body shape. So instead of completely cutting carbs and praying for the best… Here’s a few tips I give my clients: → Prioritise each meal around protein, then veg/salad, then carbs.  → Stick to a nutrition budget to lose weight by eating carbs → Eat most carbs later in the day (preferably dinner). → 90% real carbs (potato, fruit, pumpkin, rice). → 10% processed (bread, pasta, cookies etc).  → Plan meals to enjoy food with carbs. To show you how to eat carbs, and stick to your budget to shed weight… Download my ‘easy food swaps’ guide → link in my comment. 

Glucose spikes can be caused by many things, and sugar is one of the leading contributors. 🍬 But just cutting down on sugar isn’t the solution—you need to eat your food in the right order. 🥗 Here’s one more hack: add the right protein and carbs combination to your diet. Some great options include: • Idli Sambhar 🥥 • Pasta and Cheese 🍝🧀 • Moong Dal and Rice in Khichdi 🍚 These combinations create complete proteins, helping you maintain balanced glucose levels. It’s time to eat right with #truepal. To get your dietitian consultation, visit the link in the comments. #balancednutrition #glucosespikes #proteinandcarbs #healthyeating #diettips #nutritionhacks #wellness #dietitianadvice #completeprotein #eatright Tags: [glucose management, balanced diet, healthy eating, diet tips, protein and carbs, nutrition advice, dietitian consultation, wellness, complete protein, meal planning]

🥗🌟 Elevate Your Nutrition Game: Simple Tips for a Healthier You! 🌟🥗 Hey, nutrition enthusiasts! 🍎 Ready to boost your energy and feel amazing? Let’s dive into the world of nutrition and make healthy eating a breeze! 🌿✨ 💡 Today’s Tips for a Nutritional Upgrade: 1. **Colorful Plates:** Fill your plate with a rainbow of fruits and veggies. The more colors, the more nutrients! 🌈🍇🥕 2. **Hydrate Smart:** Swap out sugary drinks for water, herbal teas, or infused waters. Your body will thank you! 💧🍓 3. **Mindful Eating:** Savor every bite and listen to your body’s hunger cues. It’s not just about what you eat, but how you eat! 🧘♀️🍽️ 4. **Snack Wisely:** Reach for nuts, seeds, or fresh fruit for a satisfying and nutritious snack. Say goodbye to empty-calorie snacks! 🥜🍌 📣 Engagement Challenge: 1. **Show Us Your Plate:** Post a photo of your most colorful meal of the day and tag us! 🌟📸 2. **Share Your Favorite Healthy Recipe:** Drop your go-to nutritious recipe in the comments. Let’s inspire each other with delicious ideas! 🍽️ 3. **Hydration Check-In:** Comment with how much water you’re aiming to drink today. Cheers to staying hydrated! 🥤 Drop your tips, recipes, and colorful meals below 💪🍴 #NutritionTips #HealthyEating #ColorfulMeals #HydrationGoals #FoodInspiration What’s on your plate today? Share and let’s make healthy eating fun! 👇🎉

Here's what a Nutritionist eats in a Day: (Spending 45 mins in the kitchen) 𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: 𝐃𝐨 𝐧𝐨𝐭 𝐜𝐨𝐩𝐲 𝐭𝐡𝐢𝐬. This is my diet, made for my preferences. My main priority right now is to save time, as I'm always between meetings and shooting content. While also, getting a full balanced meal. 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐞𝐚𝐭 𝐰𝐡𝐞𝐧 𝐈'𝐦 𝐚𝐭 𝐦𝐲 𝐡𝐨𝐦𝐞 𝐢𝐧 𝐏𝐮𝐧𝐞- 6 am (1st breakfast):  A glass of water, 10-12 almonds, and 4-6 dates. 6.45 am:  A cup of black coffee. 9.00 am (2nd breakfast):  4 Egg Omelette with cheese. 11.00 am:  A cup of black coffee. 2.00 pm (Lunch):  Grilled Chicken/Chicken curry with rice, and chips. 6.00 pm: Buttermilk. 9.00 pm (Dinner): I order a double chicken & salad sandwich. Note: I keep drinking water throughout the day up to 3-4 liters. 𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐭𝐫𝐢𝐞𝐝 𝐭𝐨 𝐟𝐮𝐥𝐟𝐢𝐥𝐥 𝐰𝐢𝐭𝐡 𝐭𝐡𝐢𝐬 𝐝𝐢𝐞𝐭. → Fiber from salads. → 3 - 4 liters of water. → Unsaturated fats from nuts.  → Probiotics for better digestion.  → Adequate amount of carbohydrates.  → Protein-rich diet required for gaining weight. Your diet will change based on your goals, but you should try to achieve all of this with your diet. That is your key to live an energetic and healthy life! Happy National Nutrition Week! P.S.- The photo was clicked from a cheat meal in my 20%. Chole puri.