3 Simple Steps to Healthy Nutrition in 2021

Mindful Monday with Coach Tig:

What thoughts come to mind when hearing, or in this case, when reading the words “healthy nutrition”? Most people tend to think of the words: hard, difficult, challenging, torture. Ok, maybe torture is a little too extreme, but people have told me that before. Most of us will not really enjoy the process with this thought process. Nutrition is all about mindset. Train your mind with simplicity when it comes to maintaining a healthy and balanced nutrition. I know, it is much easier said than done. 

I am all about having fun and enjoying the process. That is why our motto at tigfit 100 is, “Exercise Simplified” and we like to do the same with nutrition. All our workout programs come with a simple nutrition guide to help you make healthier choices with food that fuels your body. 

I come from an Armenian background, so you know I love tasty food! Who doesn’t right? We all know the foods that usually taste good (cookies & bread…) are actually not so good for our health, and the foods which do not taste as good are actually very beneficial for our bodies such as broccoli and spinach.

I’m a certified nutrition coach with National Academy of Sports Medicine (NASM) and it’s still confusing to me as to which nutrition program is the best. Vegan, Paleo, Keto, Gluten-Free, Pescatarian, Vegetarian, Low-Carbs? I have personally tried most of these options and I’ve come to realize that a balanced nutrition program is the best for my body. I maintain a plant-based nutrition and I add animal proteins occasionally. Some of my vegan family members might not be too happy with me right now. I have attempted going vegan multiple times and I’ve lost too much weight each time. I need to have a full-time chef to make sure that I eat enough proteins to not lose too much weight when going vegan. But I will tell you this, my mind and body feel the best when I go vegan and that is why I am mainly plant-based now. For the past 3 years, I have gone vegan for about 45 days during lent and I plan on doing the same this year in 2021. 

Everyone’s personal fitness goals are different, and our bodies react differently to certain foods. 

Here are 3 simple tips that you can incorporate immediately to make “Nutrition Simplified”. You will notice the difference in weight-loss and more importantly, your mind and body will feel the amazing benefits from these 3 simple practices.

  1. Remove refined sugars (A.K.A BAD SUGARS / ADDED SUGARS) from your nutrition. Some examples of bad sugar to cut out include soda, high-sugar energy drinks, fruit juice, high-sugar sports drinks, flavored coffee, coffee creamer, sweetened iced tea, high-sugar protein bars, cereal, low-fat yogurt, crackers, candy, baked sweets, and all processed food. 
  2. Reduce Sodium Intake (A.K.A SALT) Cut out the following foods that are high in sodium: pizza, salted nuts, salted canned beans, ham, bacon, certain salad dressings, bagels, and bread.
  3. Reduce your gluten intakes such as bread, bagels, beer, cake, cereal, candy, cookies,and crackers.

So, to keep “Nutrition Simplified”, just be mindful of reducing these 3 simple items: refined sugars, sodium (salt) and gluten. Your mind and body will thank you for it and trust me, you will see and feel the health benefits from these simple practices. 

I have a lot more to share on nutrition such as the best foods to eat to fuel your body, but I will leave that for next week. 

Always remember to enjoy the process, Always bring the energy and ALWAYS REP IT 100!

Quote of the Week: “Find a purpose to serve, not a lifestyle to live” -Criss Jami (American Poet) 

Song of the Week: Vida Loca by Black Eyed Peas, Nicky Jam, Tyga