Top Lessons Learned from My First Month with a Nutrition Coach

I've cleaned up my diet a lot over the past few years, but I was ready to take it to the next level. So I hired a nutrition coach. She worked with me to craft a specific meal plan based on my daily routine, lifestyle, and exercise level. Working with a coach also created accountability and motivation to stick to the food plan and change my habits.

I have learned a lot over the past month. I want to share with you some of the more surprising lessons I have learned that made the biggest difference for me. However, everyone is different and I encourage you to listen to your own body and hire a nutrition coach for specific advice that is right for you.

Here is what I learned:

1. More Strength Training and Less Cardio

I always thought that jogging was the key to shedding pounds, but I overdid it. I would run every morning, and I even trained for a few marathons over the years. I enjoyed the runner's high, and it was my form of meditation. But all that cardio created hunger spikes and cravings.

Strength workouts help balance out my hunger levels. They still lead to calorie burn, but it's a longer, slower burn that doesn't spike and plummet. I don't feel the same desperation to eat and it's easier to stick to my meal plan. Plus, I'm building muscle, protecting my joints, and creating a body for longevity. So, I’ve started prioritizing 4 strength training sessions in my weekly schedule. Then I will walk, hike, or practice yoga on my days off. My muscles, metabolism, and appetite are all happier.

A variety of weights lined up in a vibrant gym setting.

2. Cinnamon Can Help Lower Blood Sugar

Did you know that a sprinkle of cinnamon can help your blood sugar levels? I certainly didn’t. This simple spice can help mitigate spikes in blood sugar, making it a great addition to my morning coffee or any fruit.

Incorporating a variety of spices into my meals has become a fun experiment. Not only does it add flavor, but it also gives me peace of mind knowing that I'm supporting my body’s natural functions like digestion. Now, I find myself reaching into the spice cubboard more often, and I genuinely enjoy the new flavor combinations!

3. Swap Out Peanut Butter for Almond Butter

As a self-proclaimed peanut butter lover, this one was really tough for me. However, it was one of the foods my nutrition coach cut out of my diet completely. Out of empathy, she compromised with almond butter. The ingredients were cleaner, so it was better for me and wouldn't have the addictive qualities without the sweeteners and oils.

Once I made the switch, I discovered that almond butter satisfies my craving without the addiction. I now enjoy a spoonful each morning and love it!

A close-up perspective of a jar of creamy almond butter with a wooden scoop inside.

4. Eat a Salad Every Day and Make Your Own Dressing

Another standout takeaway is the importance of incorporating as many veggies into my diet as possible. At first, the idea of "eating a salad every day" sounded daunting, but it gets easier if you precut a variety of veggies for the week, and add a fruit for some sweetness. The key is to mix it up with different toppings and ingredients to keep it exciting.

One very important part of the salad is creating your own dressing so that you can control the ingredients. My favorite mixture is one part olive oil, two parts apple cider vinegar, and one part honey. It adds flavor while keeping things healthy.

5. Is It Really Belly Fat? Or Are You Bloated?

This topic has been a revelation for me. I have always struggled with my waistline but wasn't understanding what my body was telling me. It's not all belly fat, it's a bloated feeling from gut inflammation.

I have a very sensitive and slow digestive system. The wrong foods make me feel terrible and can leave a lasting impact. My nutrition coach said inflammation can last anywhere from 2-6 days! I used to love eating bread, but after realizing the lasting effects that it had on my digestive system, I avoid it as much as possible. Most processed foods have ingredients that contribute to inflammation, so it's just another reason to avoid them. I also cut out a few other problem food groups for me such as dairy and glutten, and any slow digesting foods like nuts and seeds. It's taken some time, but my waistline seems to be calming down and I know I'm finally on the right track.

Conclusion

I have gained so many insights and ideas from my first month of nutrition coaching. Each takeaway has been a stepping stone to a healthier and more fulfilling life.

From embracing strength training over cardio to swapping out ingredients in my favorite foods, I’ve grown both physically and mentally. With each positive change, I feel more confident in my abilities to make informed food choices.

As I continue this journey, I’m excited to see where it leads me next. If you're considering nutrition coaching, I encourage you to take the plunge! There’s so much to learn, and every little change can lead to incredible improvements in your overall well-being.

Here’s to pushing boundaries, taking control of our health, and savoring delicious meals along the way!