We need them and our body is unable to make them, so we either eat or supplement with EFAs.
Essential fatty acids are the "good" fats our brains and bodies need to operate optimally. This includes DHA, ALA and EPA which make up omega-3's.
Not surprising, foods with high levels of omega 3's are 3X foods. Try using these 3x foods this week:
Salmon flaxseeds
tuna cashews
trout walnuts
muscles chia seeds
herring hemp hearts
sardines quinoa
seaweed kidney beans
cold water fish
spirulina
I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.What can you expect?guidelines and visual aids on what your plates should look likefood charts highlighting what I call 3X foods, foods packed with nutritiontrackers to help keep you stay motivateddaily videos to help guide your choiceselimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is completedaily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social PageWhat this isn't...There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting dietThere is no calorie counting or carb countingChoose your focus:For Weight Loss Prioritise in order:ProteinVeggies (colourful veggies grown above ground)Water - no alcohol or caffieneHealthy FatsAlternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)Fruit (low fructose fruits like berries)To improve Gut Health:Veggies (dark leafy greens, veggies rich in vitamin C and K)Healthy Fats (seeds, nuts)Protein (beans and seafood)Alternate grains (quinoa, farro, kamut, brown rice, etc)Water - no alcoholFruit (low fructose fruits like berries)To improve immune system/ overall health:Veggies (eat the rainbow)Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)WaterFruit (eat the rainbow)Healthy FatsAlternate grains (quinoa, farro, kamut, brown rice, etc)The ReSET program is available on the website. It includes:a lengthy list and categories of foods to help you maximize your nutritiona workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutritiondaily coaching videos 3-5 mins in lengthWHY we need to eliminate certain food and drinksFAQ:Can you do this challenge without the ReSET program?Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscriptionI already bought ReSET. Do I need to buy it again?No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSETWhat is the cost of ReSET?ReSET is a one time cost of $20 CADEach Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.Accountability ...Use the Get Social posts to stay accountableEmail me (amy@gettrifit.com) as you need for helpSubmit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.Now who is ready to ReSET their Nutrition? ~ Comment below
We are so excited to Get Social! Where we connect in an authentic, kind way to inspire and lift one another up! Feel free to share your stories, journey, questions, success and more by hitting “+ Post” in the top right corner.
June 17, 2022
June 16, 2022
Get OUTSIDE!
Either take your workout outside or go for a 30 min walk or run. Every time you either take your workout outside or go for a 30 min walk you earn a bonus point on your tracker. You can earn up to 21 bonus points this week in fitness alone!
1 point for your TriFIT workout
1 bonus point if you do your workout out side
1 bonus point if you go for a 30 min walk
in 🔶 general
June 15, 2022
It was too hot to cook tonight. The whole family enjoyed this salad (got me a bonus point in the challenge!) with a smoothie for dinner!
June 15, 2022
If you are always on the go, then you need to start adding smoothies to your daily routine. Here's why?
Being busy and always on the go with the kids means take out. We pack snacks for the kids to take to practice. We feed them a quick dinner before the game or practice but we NEVER feed ourselves. The result ... take out.
Which turns into guilt. Then a sense of failure. And THEN ... we decide Fuck IT! And go all in on breaking our habits because ... why not?
Packing a smoothie on the go is a sure fire way to stay on track, feel in control and handle any sweet cravings at the same time.
Being busy is a great legit excuse to break the habit but it doesn't have to be. Smoothies are my way of ensuring no matter what, no matter how sideways my day goes I have: 4-5 servings of veg, 2-3 servings of fruit, 1 full serving of protein and 2 servings of fat.
In other words, I'm more than half way to my daily goals in ONE smoothie shaker!!
Every smoothie you enjoy for the rest of the challenge add a bonus point to the protein section of your tracker.
Share a recipe to the Get Social Page on the website earn a special ballot for a very special prize!
My go to smoothie products are linked HERE and if you want to save an extra 35-50% off comment below and I'll send you a coupon
June 14, 2022
We do not eat enough seafood and there are great options for vegetarians too!
Why eat seafood or sea plants?
DHA ... the most significant essential fatty acid for the brain, the heart and the body. Yes you can supplement but the best source is from the ocean.
How I save money and easily add seafood to our weekly meals 2-3x:
1. I buy whole fish and ask the person behind the counter to descale and de-fin the fish for me. One trout feeds the whole family and is on average $7.99/lb versus $14.99/lb. Huge cost savings. I then cook the fish whole in tin foil with butter, lemon and dill.
2. I buy shrimp every time it's on sale, even if I don't plan on using it. Often I can buy a bag with 30-40 pieces for $6.99. This becomes a quick go to stir fry or curry when I need it.
3. Seaweed is packed with DHA and can be used in stews, stir frys, sushi rolls, and even seaweed chips
June 13, 2022
No, you don't have to fly like superman but you do have to set a timer to see how long you can hold a plank for. This is this week's fitness challenge.
Set your phone camera up to record and when you hit record the timer begins. When you break, hit stop and you have your video recording for the plank challenge. Either send it to me or screen shot how with the timer showing how long you help your plank.
For every minute you hold you get an extra bonus points.
1min ~ 1 bonus point
2min ~ 2 bonus point
3min ~ 3 bonus point
etc
I'll post my plank challenge at the end of the day.
in 🔶 general
June 12, 2022
I love Sunday.
long run, food prep, refreshed mindset, new weeks ahead.
on todays agenda:
✅ 14k run (slow and steady)
🔲 chop all the veggies
🔲 make a healthy nutrient packed coleslaw
🔲 bake some new protein oat brownies (trying something new today)
🔲 stretch/roll out my legs
🔲 plan my week of workouts/runs
happy Sunday, here’s to a new week!
June 12, 2022
Bean based dishes are great sources of protein, fibre, and healthy fats. In other words they are the ideal 3X food and we often overlook it.
Lentils are the most versatile, making it easy to add flavour to the dishes. I've linked one of my favourite dishes which includes a whack of spinach to make it iron rich too!
White kidney beans are packed with magnesium. Chickpeas can be turned into a lovely snack and flavoured to replace chips if chips are your guilty pleasure.
Best of all beans are very budget friendly and with the cost of food going up, now is a great time to embrace beans as a protein option.
This week cook 2 dishes using beans as the protein. Give yourself a bonus point on your tracker for every bean dish you make.
June 11, 2022
Tips to curb cravings:
Smoothies are great "milkshakes" to help curb the sweet tooth and feel full
Check out my chia seed recipe in the ReSET workbook. This is a great sweet treat to curb even the sweetest sweet tooth
Dark chocolate is another great save. I keep a bar in the house at all times and when I have a craving for something sweet I enjoy a few pieces of chocolate with some nuts
Fruit! Enjoy your fruit. Right now I have cherries in the house. They are so sweet and yummy. Strawberries are coming into season too.
The breakfast cookie I shared is another great option for those who love baked goods
Popcorn is on the list too! We make popcorn on the stove and season it with different spices
If you are out and about, try flavourful gum. Sometimes its more about boredom than actual hunger. I use the trident flavours like cherry and lemon. It immediately soothes my craving for sweets, takes away my need to fidget and usually the need for a treat disappears
