Fortified Nutrition Coaching and Consulting
Fortified Nutrition Coaching and Consulting is a program designed to give you straight answers on what food is and how it can directly impact your health. Through individual counseling, customized protocols and step by step guidance, we'll provide the guidance and support to improve your health. Learn to unlock your body’s innate intelligence and become a stronger, better, healthier you.
Individual and group coaching available for members and non-gym members. $79/Month. Coaching provided by Rachel Carr, M.Ed., Certified Precision Nutrition Coach.
Why Nutrition Coaching?
We believe that exercise is only part of the equation in achieving your health and fitness goals. The food you put into your body will directly impact your success. We recognize that there are many tools available for those looking to improve their health and wellness. While our general nutritional advice is straight forward, we recognize that putting it into practice can be difficult.
The power of good coaching cannot be underestimated. The right coaches can take sports teams to championships, businesses to greater profit, and individuals to peak performance.
Our program uses a variety of methods to help you:
- Establish and take action towards achieving nutrition based goals
- Modifying behaviors in order to achieve those goals
- Become self-reliant and gain confidence
- Take greater responsibility and accountability for actions and commitments
Nutrition coaching is right for you, if:
- You know what you should be doing, but easily stray from the path
- You’re tired of fad dieting with short lived results
- You need help streamlining your eating efforts to fit a busy lifestyle
- You want to optimize your nutrition so you can get the most out of life.
What Should I Eat?
Base your diet on fresh, less processed food including lots of veggies, especially leafy greens, some fruit, nuts and seeds, and lean meats. Food is perishable. Limit the stuff with a long shelf life.
If your goal is to lose weight – ANY DIET that restricts calories or eliminates food groups will most likely be effective. AND most people are able to stick with a “diet” program for a short period of time to see results. Our goal is to see results over the LONG TERM, so lifestyle change and an overall wellness approach is what we’re ultimately after. Stay away from plans that advertise “cheat days” and “cheat meals”. Keep a food diary, be smart about your choices and cut yourself some slack to be human.
Be reasonable and don’t make food about “good” vs. “bad”. Think “high” vs. “low” quality. If you’re just starting out and trying to make some dietary changes that you know you can adhere to, try the simple and effective formula of Eating Less, Moving More! Once you have a handle on that, try switching out some of your lesser quality foods with the good stuff. There is no such thing as “cheat” meals. It’s just life. If you make a choice that isn’t the best, drink a glass of water, and you’re back on track.
Protein – Lean and varied and account for about 30% of your daily caloric intake.
Carbohydrates – Low-glycemic and account for about 40% of your daily caloric intake.
Fat – Predominantly monounsaturated and account for about 30% of your daily caloric intake.
Calories – .7-1.0 grams of protein per pound of lean body mass depending on your activity level. Use the low number if you are doing moderate daily activity and the high number if you are a dedicated, hard core athlete.
Hydration – Everyone is different and hydration rates will vary greatly. Be cautious of drinking extra calories, i.e. sports beverages, smoothies, lattes, sodas, etc. Pay attention to how you feel and the color of your urine. In general, the darker the urine, the less hydrated you are. If it is especially hot and/or you sweat profusely, mix water and electrolytes to keep your body chemistry balanced.
What Foods Should I Avoid?
Try to reduce or limit your consumption of heavily processed carbohydrates such as rice, bread, candy, sodas, and sweets. Processing includes bleaching, refining and enriching. The reason you want to limit these kinds of foods is they tend to elevate blood sugar/insulin rapidly…which then leads to the inevitable crash. We want balance.
The Caveman or Paleolithic Model
The premise of this diet plan is that modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a number of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have been associated with a diet too high in refined and/or processed carbohydrates. The Paleo diet emphasizes eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. If the Paleo diet is of interest to you, we can help you weigh the pros and cons of this plan’s suitablility for your lifestyle.
The Zone Diet
The Zone Diet neither prohibits nor requires any particular food. It can accommodate paleo, vegan, organic or kosher, fast food or fine dining, while delivering the benefits of high-performance nutrition. This plan uses a “block” system to measure and calculate the amount of food you need to support your best performance and optimal health. Portion size is key here. If this plan appeals to you, check out Dr. Barry Sears book, “Enter the Zone.”
Current research shows a strong link between caloric restriction and increased life expectancy. The incidence of cancers and heart disease sharply decline with a limited calorie diet. When utilizing this approach it is critical to still have ample nutrition for an active lifestyle. If calorie restriction is of interest to you, research and weigh the pros and cons for you and your lifestyle.
The CrossFit Diet Prescription
For details and more in depth discussion on CrossFit nutrition as discussed by Coach and CrossFit Founder Greg Glassman please see the following links: