May 4, 2017by Jodi Dennie

There are so many food philosophies and different diets out there that we can can start to over complicate our relationship with food and nutrition.  Eating and cooking should be enjoyable and not based on counting calories and guilt and deprivation.  We are currently working on a super simple and easy to follow monthly nutrition plan that works with our 8 principals of Nutrition!  You will love it and we cant wait to have it available for you to put to use! In the meantime, here are the 8 Core Foundations to our Nutrition Plan that we abide by and recommend to our clients.


These two go hand in hand.  You need to have a great fitness plan as well as a clean and healthy nutrition plan in order to be your most optimal self.  Think of this relationship like a teeter totter, when you are on point with both fitness and nutrition, your body is balanced and you are at your optimal weight and self.  However if one is lagging or not “pulling its weight” you throw off the equilibrium and you feel the effects.


We hear this term so often, but what does it really mean?  We believe in eating unprocessed foods.  Fruits and vegetables, healthy grains and legumes, fresh and grass fed organic meats, organic chicken and fresh fish.  We don’t want it to be overcomplicated because food choices shouldn’t overwhelm you.  Eating should be fun and enjoyable, but simple.


We promote clean eating and portion control.  Its a very common myth that in order to lose weight you need to eat less.  But when you start to cut your calorie intake and focus on eating less you are left with little energy, or even a loss of muscle mass.  What happens is people will start counting points and calories and then opt for the lower calorie meal that may not provide your body rich nutrition and vitamins, we call these ‘empty calories’.  Fueling you body with rich, vibrant snacks and meals that might be higher in calories can leave you feeling fuller longer, provide your body with nutrients, good fats, vitamins, proteins and fiber. It really is about what types of foods you are putting into your body.  Having said that, knowing serving portions is a key ingredient in clean eating and losing or maintaining a healthy weight.



For protein foods such as meats, fish, poultry, eggs, cheese and yogurt use one to two palm sized serving.  It is recommended women have 1 palm size serving and men 2, but this is a general guideline to work with.


For veggies use two hands cupped together for your serving size.  Double the amount for men.


For grains, starches or fruits use a cupped hand for serving size. Two cupped hands for men.


For oils, nuts, nut butters, avocado etc. – use your entire thumb for serving size. Two thumbs for men.


Eat Organic when possible. Fruits and Vegetables that are organic are a better choice for your health as you are avoiding pesticides and they are fresher because they haven’t been sprayed with preservatives to last longer. Eating organic grass-fed meats and poultry are healthier for you as you limit the amounts of hormones and antibiotics that are toxic to our bodies.  Because eating organic can be more expensive than buying the regular produce, you can refer to the ‘dirty dozen’ chart which highlights the top 12 fruits and veggies with the highest amounts of pesticides.  Swap the ones on the list for organic.  The list changes so look it up online before you do your grocery shopping.

90/10 RULE

If you are eating clean most of the time, then treating yourself to a “cheat” is okay once in a while.  Although there are so many healthier options and alternatives to the desserts and snacks we often crave, 10% of the time you should feel no shame in indulging.  Now that doesn’t mean 10% of each day have some chocolate chip cookies.  Its an overall general rule.  For example, if I’ve kept it clean the whole week I may treat myself to pizza on the weekend, and definitely not feel guilty.


We don’t promote one type of diet per se, but incorporate aspects of different philosophies in our meal plan.  Try to switch it up during the week and plan a vegan or vegetarian meal 2-3 times per week.


Those who are vegan avoid all animal products from their diet, including eggs, dairy, fish and even honey.    Their source of protein comes from vegetables, legumes and grains.


Many vegetarians will avoid animal products but still eat dairy, fish and eggs.


Those who keep a Paleo diet eat like the cavemen did before processed foods.  They eliminate all grains and even legumes.  They only eat grass-fed meats and organic poultry,  fish, fruits + veggies, eggs, nuts + seeds and healthy oils.






Processed Foods

Hope these guidelines help you as you start to think about what foods to include in your meals to achieve your optimal wellness.  Our meal plan will give you new recipe and meal ideas every month, if you’re interested click here to subscribe and we will let you know once it is ready to order!