grounded basics nutrition course week 4: finding your ... · grounded basics nutrition course how...

Grounded Basics Nutrition Course

Week 4: Finding your Natural Weight


Week 3 Recap

• Defining whole foods

• The Hierarchy of Food

• How to read labels


Please take the time to do...

Positive Focus Worksheet


What Is Your Natural Weight?

• Your body knows your natural weight, your mind doesn’t need to come up with a number

• Easy to maintain

• Fun to maintain

• Feel comfortable in your body

• Movement and daily tasks are enjoyable


Starting Your Journey

• The importance of healthy digestion

• What’s hindering weight loss

• Practical tips on how to support weight loss

• Learning to understand your bodies signs

• Learning to trust the process


Importance Of Healthy Digestion

In order for your body to function optimally, you need to have healthy digestion.

When your body is in its optimal state - meaning it is getting adequate nutrients, sunshine, rest, water and play - it will be at its natural weight.

Your digestion is the easiest thing to tackle when you are starting out.

Chewing, liver, gallbladder, stomach, intestines and colon (Eat to Heal eBook)


What’s Hindering Weight Loss?

• Improper Food Combining When we eat too many foods at once or even in one day it will cause weight gain, bloating, gas and indigestion overtime. EX: Eating meat, potatoes, condiments and vegetables in one meal followed by dessert is a recipe for bloating, gas and long term weight loss.

• Choose one “food group” as the focus per meal and you are on your way to success. EX: vegetable stir fry with rice or spaghetti squash with meat sauce and vegetables.

• Dense Carbs and Dense Proteins do not combine well. Everything combines well with vegetables as they help break down and digest dense foods. That means choose 1 carb or 1 protein per meal and you will start to notice better digestion.

• It is important to keep basic food combining in mind when eating. The majority of your meals should be combined properly in order to support weight loss.


What’s Hindering Weight Loss?

• All or Nothing Thinking There is no such thing as perfect - if you are holding yourself to an impossible standard you will never get any results! You have to learn to moderate your expectations to what is realistic for you in this moment, and remember that this is a journey that will evolve with time. No one got to where they are today over night!

• Sabotaging your Day after 1 “slip up” Again, there is no such thing as perfect, and one slip up does not have to mean the end of the world if you don’t want it to. You have the choice to forgive yourself, pick yourself up and keep moving forward, rather than throwing the baby out with the bathwater - so to speak.

• Emotional Eating Most people tend to emotional eat on some level. Whether it is late night snacking, stress eating or just mindless eating it can really hinder weight loss efforts. It is important to remove yourself from habits that are no longer serving you (watching TV in the evenings, partying and getting drunk so you eat unconsciously, or eating out of boredom), instead try to re establish new habits that will set you up for conscious aware eating (showing gratitude for your food)



The Emotional Eating Exercise Worksheet


Learning To Understand The Bodies Signals

The truth is, any uncomfortable or irritating symptoms you may experience within your body - such as bloating, constipation, gas, indigestion and so on - are all your bodies way of trying to communicate with you.

The most important thing you can do for healing and weight loss is to learn to work with these signs, rather than trying to resist them or push against them.

Remember your body is on your side!


Learning To Trust The Process

Weight loss is often a journey - you are really learning to re-establish a relationship with your body and with food that is different from the one that got you to an overweight state.Just as trying to change any relationship - changing this one is going to take time, will most likely be awkward at times, will have setbacks and fall outs - all of which is normal and natural.

The key is to avoid punishing yourself, beating yourself up, or otherwise being hard on yourself during this process.

The other key is to stick with it! Know that weight loss and healing are never going to progress along a straight line. There are going to be ups, downs, plateaus, frustrations, highs, lows and everything in between. Allow yourself the time and space you need to process your process, and make room for everything.

Once you and your body are on the same page again, your natural weight will be here to stay!


How Our Diet Varies with Age

It is important to note that as you move through different stages of life your diet will vary. Women of childbearing age will require more calories, iron and overall nutrition. As you age, your digestive strength may weaken and your caloric needs may slightly reduce. That being said, you still need a lot of nutrients coming from nutrient dense whole foods. Raw fermented foods, cooked whole foods and smoothies are a great way to get large amounts of nutrients as you age.



3 Biggest Insights Worksheet


Weekly Challenge

• Try 2-4 recipes per day from the meal plan

• Notice and create awareness around when you are beating yourself up about food or when you are setting yourself to too high of standards


Next Week: Common Roadblocks

Have a great week!

grounded basics nutrition course week 4: finding your ... · grounded basics nutrition course how...

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