Healthy Breakfast Ideas

Healthy breakfast ideas… they can be the Achilles heel of the modern day parent.

As a mom of twins, I know that mornings are crazy. Between dragging the kids out of bed and making sure they’re ready for school, it can be tempting to give breakfast the backseat and go for convenience over nutritious.

I get it. You don’t want to be repetitive with food items every morning, yet you have to be practical and keep things as easy as possible, too. But, the fact is: if you’re too busy to prepare and eat a nutritious breakfast, you’re simply too busy to be lean and healthy.

What about intermittent fasting? Sure, some individuals intentionally skip breakfast in effort to drop body fat, but it doesn’t seem to work in the long run.  Some studies show that those who skip breakfast are up to 5 times more likely to be obese than those who make their first meal of the day a nutritious, daily habit.

The good news is that you don’t have to sacrifice nutrition for convenience.

It’s time to think outside of the donut box. Here are 15 healthy breakfast ideas to help you make your mornings a little less chaotic and a lot more nutritious.

sweet potatoes for breakfast

15 Healthy Breakfast Ideas

Try these healthy breakfast ideas (kid-approved) to keep variety and interest up.

  1. ★Sprouted grain toast, eggs over easy, avocado, cucumber,
  2. ★Egg Sandwich using Birch Benders Paleo pancake mix as your “bread”
  3. ★Sweet potato, scrambled egg whites, one whole egg, no-sugar bacon, avocado
  4. ★Stove top oatmeal with fresh fruit (mashed banana works wonders!), flax,fresh pumpkin seeds, or a few nuts (need more protein, mix in some of your favorite protein powder – just add extra water), and unsweetened nut milk
  5. ★”Noatmeal” made with eggs, nuts, raisins, bananas. Blend all together then cook stove top with coconut oil
  6. ★Lara bar, seasonal fruit
  7. ★Hard-boiled egg, avocado, banana
  8. ★Loaded egg white omelet with turkey sausage, spinach and fresh berries on the side
  9. ★Plain Greek yogurt parfait: layer plain organic yogurt, walnuts and fresh or frozen berries
  10. ★Birch Benders pancakes or waffles with heated fruit spread on top (blueberries & bananas work really well), side of egg whites. Birch Benders also has pumpkin flavored mix, for all you pumpkin fans.
  11. ★Sprouted grain toast, grass-fed butter or nut butter (no sugar added) spread
  12. ★Protein shake mixed with half frozen banana, unsweetened oat milk, and nut butter
  13. Steves PaleoKrunch with yogurt or unsweetened nut milk
  14. ★ Egg White Muffins (fill each muffin slot ½ – ¾ of the way with egg whites and add in your favorite healthy ingredients like spinach, peppers, onions, tomatoes, turkey sausage. Bake at 350 degrees until the edges are golden)
  15. ★Dinner leftovers (seriously!) Don’t be afraid of eating vegetables, or “dinner food” (like chicken and salad, or chili) for breakfast Try my Butternut Squash soup – it would make an amazing morning meal!

★or try your hand at your own cereal recipe!

Healthy Breakfast Ideas Made Easy

As a busy parent, I know it’s hard to resist the reliance on boxes and packaged goods. The key is to find the healthiest alternative and sneak in a few homemade options as well. Just start with one healthy breakfast idea to make from scratch, like Noatmeal or Butternut Squash soup. Try it on the weekend when you have a little more time and choose something that’s easy to prepare ahead. You’ll find that it’s easier than you think once you find some new favorites and get into the rhythm.

The key is to establish a routine that you can stick with

Try a New Healthy Breakfast Idea This Month

I challenge you to try something new this month. Have your child scroll through and choose the healthy breakfast ideas that sound good to try!

Jot down your favorites post it somewhere so everyone can see. Add new ideas every month or get creative and make new combinations!

Get kids involved with the cooking and have fun!

When Should You Choose Organic?

when to go organic

If You Choose Organic, Does That Mean It’s Healthy?

“Organic” always means “healthy,” right? Well, sometimes. Choose organic foods and you’ll avoid a lot of toxic chemicals, which is ideal… but think twice before you rely on the “organic” label just to justify that organic pastry or lollipop for your kids.when to go organic

What separates conventional farming from the organic way?

The National Organic Program, a regulatory program within the USDA has established national standards for organically grown foods. To earn the label of “organic” in the U.S., farmers must adhere to certain standards such as: submit to audits conducted by accredited certifying agents, give animals access to the outdoors, make use of crop rotation, mechanical tillage, hand-weeding and other management methods to control weed growth. They must NOT: treat animals with antibiotics, growth hormones, or feed made from animal byproducts, fertilize with sewage sludge, apply prohibited substances to their land for at least three years prior to harvest.

Simply stated, organic produce is grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones. “Organic” does not necessarily mean animals are humanely treated, free to roam pastures or grass-fed. And it is not synonymous with healthy, low-sugar or unprocessed food…but, that’s what marketers want you to believe. You know, so they can charge you more. Confused yet?

Be a smart consumer. Here is the organic label lingo to become aware of:

Organic Labels

Many people get caught up on trick labels like “healthy,” “fresh,” “natural.” It’s easy to get confused. Always check the ingredient list and the nutrition-facts panel to see what’s really in your product. If you can pronounce the ingredients, you won’t need a chemistry degree to decipher the label.

  • “100% organic”: This product must contain 100% organic ingredients.
  • “Organic”: This product must have at least 95% ingredients organically produced.
  • “Made with Organic ingredients”: This product must have at least 70% organic ingredients.

 

Choose Organic with the Dirty Dozen

Each year, the Environmental Working Group identifies the fruits and vegetables that contain the most—and least—chemical pesticides. They call them the “Dirty Dozen” and “Clean Fifteen.” The ”dirty dozen” list is a good place to start going organic.

  1. Strawberries (these are the worst offenders hording the most pesticide residues)
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes
  13. *Hot Peppers

NOTE: A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

Even though it didn’t officially make the list (because it’s processed), the EWG also included a special report about raisins. EWG says that 99% of nearly 700 raisin samples tested positive for traces of at least two pesticides, and one sample had 26 different pesticides. “If we included raisins in our calculations, they would be number one on the Dirty Dozen,” said Thomas Galligan, Ph.D, a toxicologist for the EWG, in a press release. So, go organic with your raisins!

Clean 15

The Clean 15 list, on the other hand, includes produce that is least likely to be contaminated by pesticides. Almost 70% of these food samples had no pesticide residues whatsoever. You can typically go conventional with these fruits and vegetables.

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Onions
  5. Papayas
  6. Frozen Sweet Peas
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew
  15. Kiwi

Keep in mind, organic foods can cost up to 50% more than conventional products, so do your research first and choose wisely.

Do Your Research

Is there a trick label that often confuses you? Take a moment to look it up, define it and share it.

But, I know, Google can be equally confusing. Here are a couple more reputable sources to consider for your own research:

 

More on our Salus Nutrition Coaching Blog:

Set Real Expectations

So, you’re motivated to make some changes and you’re willing to do anything you possibly can to achieve these goals. I would love nothing more! But, anytime you start a journey to make a lifestyle change, it can be tough. You can expect some bumps along the way which is why it’s important to set real expectations. For the long run.

Hey, I’m not perfect, you’re not perfect… and no one expects us to be. Because they’re not perfect either.

Set Real Expectations in the Face of Challenges

Sustainable change is all about learning how to set real expectations in the face of life’s challenges. If there’s one thing you can expect in life, it’s that things will always come up: parties, birthdays, anniversaries, life-altering events, stress, work, travel, sickness…COVID-19. Challenges will always be there whether we like it or not.

Don’t run from challenges. Anticipate them.

Challenges are part of life and unique opportunities for learning more about ourselves.

Research shows that while our behaviors may seem “spur-of-the-moment,” when it comes to over-eating, for example, the groundwork is laid several hours, days, months…years, in advance by our daily rituals, habits, mindset and automatic thinking. Your actions in the face of a challenge are simply the last link in a long chain of decisions.

The goal of today is all about recognizing your actions in the face of a challenge:

  • What is the root cause of those actions?
  • How can you learn from those events?
  • … and most importantly, How can you move forward?

According to James P. Leahy, author of Bridging the Expectation Gap: The Key to Happiness, unrealistic expectations create an expectation gap which leads to unhappiness and feelings of failure.

If you’re in this for instant gratification, don’t expect your changes to last. On the other hand, if you’re in this to embrace life-long, healthy habits that you can learn from, you can expect some amazing things to happen now, next month and even more the following year at your annual physical. That’s why if you make a mistake, it’s important to be nice to yourself.

Don’t let one mistake derail an entire day or a whole week.

Set Yourself Up For Success with Real Expectations

Expectations have an enormous effect on our outcome, energy, drive.

In fact, multiple studies show that the way we manage our expectations can heavily influence our ability to experience happiness in life, work and even health outcomes.

When life gets crazy and you end up making a mistake, the one thing that you can control is how you RESPOND in that moment. Remember, you are in charge of your own actions, choices and reactions, regardless of any circumstance.

Letting emotions control you is the easy way out. It’s easier to do (or say) things in the heat of the moment… that you may regret down the line.

But, it takes internal strength to pause, breathe, and make a sound decision by staying calm under pressure. And that starts with setting realistic expectations for yourself in the face of a challenge. 

“When we can no longer change a situation, we are challenged to change ourselves.” ~Viktor Frankl

Rather than focusing on perfection, anticipate challenges to occur and then pour all of your energy into simply committing to doing your very best every day with the hand you are dealt.

Common Mistakes and Their Fixes

Here are a few common mistakes many people struggle with and their common “fix.”

The Mistake:

You deter from your normal way of eating and indulge in something outside of the norm, feel guilty and then proceed to eat everything in sight.

The Fix:

Remind yourself that slipping up a little is not the same as slipping up a lot. Own up to your choices and move forward.

The Mistake:

Eating portion sizes like a 5 year old during the day and then binging at night.

The Fix:

Of course you feel ravenous. ⁣
Of course you feel hangry.⁣
Of course you feel out of control.⁣

Your body is trying to do everything it can to signal to you that it needs to fuel itself.⁣ Instead, by eating balanced meals full of animal protein, vegetables, fruit, nuts, and seeds throughout the day– you will reap the benefits of feeling satiated, full of energy, sleeping sound & through the night, and saying ‘goodbye’ to feeling ravenous late at night.⁣

The Mistake:

Waiting until 9pm to realize you still have 1,000 mL of water to drink.

The Fix:

Plan. Ahead. Do the math based on how much water you need and spread it out throughout your day. Rubber bands on water bottles, water app, giant jug…whatever set up works best for you, embrace it and just be ok with the fact that you’re going to probably be going to the bathroom a lot more than you were before. Just don’t let it interrupt your sleep by waiting until night to chug a liter.

Set Real World Expectations

For the next few weeks, focus on making deliberate choices that reflect reality.

There is so much outside of our control.

Focus on what you can actually control and let go of the things you can’t. Set real expectations for yourself, expect challenges to be there and use them to grow stronger.

Ask yourself these two questions:

What’s one thing that I can expect to get in the way of achieving my goals?

And what can I do today to help me keep going when I face that specific obstacle?

To learn more about making important improvements to your nutrition and exercise program, give us a shout at info@crossfitsalus.com.

 

Congratulations 2020 RESET Nutrition Challenge Participants!

It’s official! The 2020 RESET 6-week partner Lifestyle and Nutrition Challenge is over!

RESET Congratulations Nutrition Challenge 2020

We are so proud of all the hard work everyone put in, and a huge shout-out to our top 3 teams who averaged the most points.

  • 1st Place: Team Kat & Marion
  • 2nd Place: Team Shawn & Brian
  • 3rd Place: Team Kelli & Nicole

The gym is only 1 hour of your day… then you have 23 hours every day full of decisions about how to treat your body and your mind. How you fuel your body, how you recover, sleep, de-stress…it all so important to any goal you want to achieve, whether it be weight loss, muscle gain or overall health markers.⠀

No fad diets here. Our nutrition challenge focuses on education and building lasting habits you can sustain for life!

Thank you again to our sponsors for the amazing prizes!? Vitargo, Pinot’s Palette, Freshii, Summa Love Surf, YOLKED and Wahoos!

Congratulations to everyone who stuck with the challenge – 6 weeks is no joke, but this is just the beginning, right?!

Reach out to Coach Camilla or Coach Angela to find out more about continuing your journey!!

By the way, we simply love these testimonies by our RESET Nutrition Challenge Team Winners!

“6 weeks ago, I felt over my head with this whole eating thing. Many labels later, experimenting with some great (and not so great recipes), and a lot of time in the grocery store, I began to “get it”. As I continued to build on that along with the other pieces (of the challenge), I began to not have the midday crash and my running pace improved.
I’m excited to keep this challenge going in some ways and turn it more into a lifestyle. Thanks Foundation Nutrition Coaching for helping me push myself!” ~Kat

“One thing this challenge really taught me is that healthy HABITS are balanced, long-term, and not absolute. One bad day doesn’t need to turn into one bad week, one bad month, etc. (something I am notoriously guilty of). I loved that each morning was a clean slate. Bring on the next challenge: keeping these habits up without the daily leaderboard motivator!” ~Marion

Want to RESET Your Mindset About Food? Ask Yourself This Question

RESET Your Mindset About Food

RESET Your Mindset About Food

Want to reset your mindset about food? Ask yourself this question and you’ll change the way (and the why) you eat.

“Why did you eat today?”

We know, that might sound like an odd question. And for some, the answer is obvious: “Uh, because I was hungry?”

But, how true is that really? Think back over the course of your day – or even the past week. Every time you reached for food, did you do it because you truly felt hungry?

If your answer is no, you’re not alone.

Much of our day-to-day activities are routine, almost automatic. We eat because it’s a lunch meeting or a dinner with coworkers. We eat because we’re craving sweet/salty snacks. We eat because we’re tired, sad, mad, happy, stressed, frustrated, bored… the list could go on. Sometimes when we eat, we don’t even taste the food on the plate…and then of a sudden, the plate is cleared. And we’re stuffed.

All this mindless way of eating is why we’re asking the simple question of why. When you take the time to look at why you’re eating, you’ll begin to unload the biggest culprit of a toxic diet:

emotional eating.

Overcoming Emotional Eating- AKA Stress Eating

Stress eating, or emotional eating, refers to consuming food for the purpose of regulating your emotional state. These foods are commonly high in sugar and fat. Sure, they may improve our mood temporarily, but that very short-lived comfort comes at the cost of mental and physical health issues.

At Foundation Nutrition, we believe small shifts in habits can lead to lasting lifestyle changes.

Take Five Seconds

So, how do you stop stress eating. Realize that this is not an overnight fix. And it’s not a simple task. But the more you think about why you’re eating, you’ll begin to identify patterns that allow you to anticipate similar situations. This will help to put yourself in a position of control.

Next time you reach for the bag of chips impulsively or you’re in the middle of stress-eating a batch of cookies (or your choice of comfort food), take a moment (five seconds, actually) to hit pause, take a breath, be present with your body’s hunger cues and determine if there are any underlying factors, like stress, at play.

Recognize the Moment. Remember the Moment.

You may truly be hungry – or worse, hangry (but that’s another topic) or you may realize that you don’t even want to be eating what’s in front of you. Try not to overthink the moment (which can cause guilt, more stress and lead to more emotional eating). But, when you come across those conscious ah-ha situations, celebrate the awareness and remember that moment so you’re better prepared for the next time those cravings hit.

Master Your Mindset About Food with Foundation Nutrition Coaching

We realize everyone has unique situations that may play a role in why they eat. Some athletes may need to eat more for performance reasons or to support strength gains. But for most of us (athletes, too), mindless eating is just getting in the way of our goals.

Read more about mindful eating and how to reset your perspective on why you’re eating and contact Coach Angela or Coach Camilla at foundationnutrition@crossfitsalus.com with any questions.

Nutrition Challenge Food List: Here’s What You Need to Know

Nutrition Challenge Food List: Here’s What You Need to Know

If you feel like your diet could use a reset, you’ve come to the right place. For most of us, our balance gets thrown out of whack, right around the holidays. If you’re craving some structure back in your life, check out our nutrition challenge food list and lifestyle guide to help you get back on track.

It’s time to fuel up on the right stuff and ditch added sugars and ingredients you can’t pronounce.

Why 6-Weeks of Real Food?

At Foundation Nutrition, we believe that all foods can fit into a healthy diet. But, every once and awhile, we all need a little healthy-eating reset. So, for 6 weeks, we encourage you to put your focus on whole foods and cut waaaay back on processed junk. Over the next 6 weeks, we bet you’ll start eating healthier (because you want to, not because you have to), feeling better, sleeping better and managing stress better.

I believe no other change will impact your life as profoundly as changing what you eat.

Unlike super-restrictive diets or detox promises, our challenge doesn’t cut out certain healthy foods like oatmeal, potatoes and even alcohol in moderation. Our challenge means embracing whole, natural foods like vegetables, fruits, sustainable meats, plus healthy fats. It also means cutting out refined grains, added sugars, additives, unhealthy fats, preservatives, etc.

Are you ready for a reset?

Find out which foods are allowed and which foods to avoid.
We can’t wait for you to RESET with us on this journey!

Get the Printable Food List Here >>


food list nutrition challenge

What Foods Are Allowed?

Carbs

In case you haven’t heard this before:

Carbs are not the enemy.

Fruits and Veggies

Some people tend to shy away from fruit because they’re higher in sugar than other foods. With the craze of Keto, it can be confusing. This is applicable in some instances, however, since the sugar from fruit is all natural and combined with fiber, vitamins and minerals, it’s a great idea to include about 2 cups of fruit in your diet daily.

When it comes to veggies, the more the merrier! Did you realize that close to 90% of Americans don’t get the recommended 2 ½-3 cups of veggies a day? Besides, they’re jam-packed with micronutrients, making them a solid carbohydrate choice!

Tip: Stick to the perimeter of the grocery store where you’ll find fresh fruits, veggies and meats and you’ll naturally skip over the processed junk anyway.

When it comes to whole grains. No need to shy away. Oats, brown rice, quinoa, amaranth and buckwheat are whole grains that have been minimally processed to get to your plate. Choose these options first. But sprouted grain bread and brown rice pasta (with simple ingredients and no sugar) are also allowed on the challenge. Hey, sometimes you just need a piece of avocado toast or a bowl of pasta mixed in with your zoodles and we think that’s OK!

DIY: By replacing the refined grains (white breads, couscous, pastas, etc) with whole grains, you’ll also boost your fiber and as a bonus get more inflammation-fighting phytonutrients, too!

Find out more about the importance of carbs, especially pre-workout >>

and…

What to Eat Before and After a Workout >>

Get the Printable Food List Here >>

Protein

Protein is essential for building muscle and helps to keep your skin and hair healthy. It also helps to keep you feeling full. Opt for grass-fed, pastured, organic and wild sources of skinless protein such as beef, pork, chicken, turkey and seafood. Vegetarian proteins like eggs, organic Greek yogurt, beans and nuts fit as well.

For the challenge, omit protein bars and powders that have added sugar (and other questionable ingredients). When possible, aim to consume whole foods for your protein needs.

Fats

In case you haven’t heard this before:

Fat doesn’t make you fat!

Fat not only helps you feel full and adds flavor to food, it helps your body to absorb fat-soluble nutrients (like A,D,E & K). Choose healthy fat options like avocado, olive oil, coconut oil, nuts, olives. Avoid partially hydrogenated oils (which are trans fats), and industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils. But that shouldn’t be too hard since you’re removing packaged foods (which is where these yuck oils live).

Get the Printable Food List Here >>

Packaged Foods?

Yes, we want to eat as many whole, fresh foods as possible. But not all packaged foods are bad. Sometimes, it’s just opening up a bag of oatmeal or need a grab-n-go option like an RX bar (that only has three ingredients). But, other times, you turn over a package and can’t pronounce anything on the ingredients list. This is exactly why it’s so important to read labels diligently on all packages.

Get the Printable Food List Here >>

What About Sugar and Other Foods?

Sorry…not sorry. No more added sugars. Yes, you can last 6 weeks without it. Plus, you’ll have the chance to reset your taste buds and realize that you don’t need it anyway. Besides, too much added sugar is bad for you anyway (duh).

Realize that this list is not exhaustive. We can’t possibly fit all the foods you can eat on paper. If you look at the food list, you’ll realize that much more is allowed than is not allowed. I’m sure more foods will come into question. Don’t hesitate to ask us in person or on the facebook page for clarification.

Also, we have a list of common questions on our food list, be sure to print it out and put it on your refrigerator!

Levels

We recognize that everyone starts from a different place, which is why we implement different levels so everyone can participate and feels accomplished. Every day, you will have the opportunity to make small steps in the right direction (by making just one positive change) or push yourself a little further by sticking to the food list for at least two meals and two snacks. Or go all out and stick to the food list for all meals and snacks.

Ready to make a change and reset your habits?

Perhaps the most important thing to remember is that the Foundation Nutrition Challenge is not about “winning” by being at the top of the leaderboard. It’s about doing the hardest thing possible…taking small and achievable steps into a new healthy lifestyle. By doing this, you’ll be building on each new success, bringing yourself closer to the ultimate goal.

HELPFUL CHALLENGE LINKS

Remember, we’ll be adding a new habit every week – building on your new healthy lifestyle!

Contact Coach Angela or Coach Camilla at foundationnutrition@crossfitsalus.com

MORE RESOURCES

“RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge

What is the 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020?

RESET your habits this New Year and get your goals back on track with the whole family (or a group of friends)!

Where do you want to be in 2020?

Huge changes can be made in a small amount of time. So, go ahead…partner up with your family, workout buddies, long-distance friends, neighbor… and let’s do this!

Our mission is to help you scale things back. Get back to the basics of what it takes to “be healthy” together as a family.

So what does “healthy” look like?

While the specifics will look different for everyone, we will all follow the same theme (kids included):

  • Eat & drink the right amounts
  • Eat good, clean foods
  • Sleep enough
  • Move your body often
  • Recover
  • Make time to de-stress

Pretty simple, right?

But, too often, nutrition is the most overwhelming, confusing, and time-consuming thing on that list.

We understand. If you’re not sure what, how much or when to eat, not sure what’s considered healthy or how to cook a balanced meal, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week “RESET” Friends & Family Foundation Nutrition & Lifestyle Challenge 2020

During the entire challenge, you and your family will be committing to each other that you will finally achieve your goals this year and hold each other accountable along the way.

Using nutrition as our foundation, we will also focus on sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your energy, mood, performance, recovery, body composition and more!

Huge changes can be made in a small amount of time.

“RESET” is so much more than a short-term fix.

The simplicity with these goals will set you on the right path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with your family or a group of friends and RESET for the New Year!

ALL CHALLENGE RULES ARE POSTED HERE

Sign me up >>

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week RESET Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too! This challenge is designed for kids and teens to participate with their parents.

You do not have to be a member at CrossFit Salus to join this challenge.

Join with your siblings.
Join with your children.
Join with your friends that you call family.
It’s up to you!

When? January 13-February 23

The 6-week nutrition and lifestyle challenge begins Monday, Jan. 13 and runs through Sunday, Feb. 23.

Weigh-ins begin Wednesday, Jan. 8 and end Sunday, Jan 12, 2020.

Cost

The cost of the 6-week challenge is $48 per person. (That’s only $8/week!)

  • Groups of 3, save 10% per person*. Use discount code: RESET10
  • Groups of 4, save 15% per person*. Use discount code: RESET15
  • Groups of 5 or more, save 20% per person*. Use discount code: RESET20

*Group captain must contact foundationnutrition@crossfitsalus.com with the list of names on your team to qualify for the the discount code.

Sign me up >>

*Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela or Coach Camilla for 6 weeks of individual nutrition coaching at the same time as the challenge.

Because, what’s right for “them” may not be right for YOU.

Individual coaching includes:

  • 2x (Pre & Post) Biometric Testing including weigh-in, circumference, body fat testing, pictures (value: $50).
  • One-on-One Consultations (value: >$260)
    • In-person, one-on-one consultations to review goals & address individualized questions/concerns.
    • Regular accountability and check up calls to review goals and overcome sticking points.
    • Frequent text or email check-ins for questions, guidance and unlimited support.
  • Personalized recommendations based on your goals (value: $99)
    • Resources for food and habit tracking and goal setting.
    • All the education and motivation you need to confidently achieve your goals.

Get the 6-week challenge PLUS individual coaching for only $148 (save over 50%)

This incredible value is available only though the challenge.

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6 weeks by adding a new habit every week.

  1. NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the outlined food list.
  2. NUTRITION QUANTITY—Follow the outlined portion guidelines for food and water.
  3. SLEEP— Sleep the defined amount of hours every night.
  4. MOVEMENT— Exercise the defined amount of time each day.
  5. STRESS MANAGEMENT— Implement stress-relieving techniques to take better care of your mind, body and spirit.
  6. SELF CARE— Stretch and/or roll for the defined amount every day. And learn how to RESET your mindset.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

  • First Place Team will receive:
    • First-pick on prizes listed below
    • PLUS 1 Month of Individual Foundation Nutrition Coaching  *valued at $175
  • Second Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 2 CrossFit Salus Tandem (2-3 people) Coaching Sessions (or remote programming if outside Monmouth county). *valued at $140 each
  • Third Place Team will receive:
    • Choose from remaining prizes listed below
    • Plus, 1 CrossFit Salus Tandem Coaching Sessions (or remote programming if outside Monmouth county). *valued at $70 each
  • Choose from the following prizes!

Note:

  • *Coaching prizes are not eligible to be redeemed for cash.
  • *CrossFit Salus coaches who choose to participate in the challenge are not eligible for prizes.

Tiebreaker:

If there is a tie at the end of the challenge, we will refer to nutrition categories for our tiebreaker. Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your family’s health goals are worth some extra effort this year. Tell your family about it to help hold you accountable and motivate them to join you!
  2. Email foundationnutrition@crossfitsalus.com with your list of teammates to verify the group discount code.
  3. Download the Wodify Rise app (Googlehttps://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise or Apple: https://apps.apple.com/us/app/wodify-rise/id1327914572 )

REGISTER NOW

Sign me up >>

So if you’re ready to dedicate six short weeks to your health and your longevity, join us for the RESET Friends & Family Foundation Nutrition & Lifestyle Challenge 2020! We’re so excited to share this program again and to help you create your best self!!

 

Follow us @foundation_nutrition_coaching #foundationnutrition #reset2020)

Join the conversation on our Private Facebook Challenge Page

Life After the Nutrition Challenge

life after the nutrition challengeLife After the Nutrition Challenge

You made it! After weeks of clean eating, being mindful of your portions, staying hydrated, exercising, mobilizing, sleeping like a baby, working toward your goals and motivating everyone around you! But, now what? What happens after the nutrition challenge?

Preparing for life after a nutrition challenge is not a huge topic many nutrition challenges address (resulting in a lot of those notorious ups and downs). But, since we’re all about making changes for LIFE (not just during the challenge), here are a few things to keep in mind.

Dealing with All the Occasions

Vacations, holidays, celebrations, unexpected dinners out, etc. These are important moments – they’re happening now, they’ll be facing you next month, next holiday…each and every year. And you should be able to enjoy them without stressing out. “How will I deal with those occasions,” you ask?

By practicing your new set of skills.

Hopefully you feel armed and ready to attack the real world with all the knowledge, new habits and shift in your mindset. As you’ve learned, being mindful with what, when and how you eat is a skill that must be practiced regularly.

Whether it’s a celebratory beer at the beach on the fourth of July, a taste of your nephew’s birthday cake or those famous nachos you’ve been dreaming about, it doesn’t have to be all or nothing.

“Learning is discovering that something is possible.” ~Fritz Perls

Once you are comfortable with your normal, day-to-day quality and quantity choices, it is okay to enjoy a splurge “treat” once and a while. But remember, this is not an excuse to go off the rails and eat everything in sight. Take this time to practice the skills you have learned throughout our journey – rely on your hand for portion sizes, stay in tune with your body’s fullness signals (think 80%), stay away from those things you know are going to make you feel like crap the next day (refined sugars, etc), plan ahead (be mindful) and hey, don’t stress about it. Turn your focus more on who you are with, your surroundings and how the food tastes.

But, I get it. It may not only be dinners out or fancy celebrations that pop up. Sometimes, we just feel physically or mentally exhausted… and all we want to do is veg with our meal in front of the TV. And that’s OK. It’s impossible to be perfect 100% of the time…I’m sure as heck am not. And no one expects us to be.

The biggest challenge we’ll ever face is that of our mind. When we don’t do what we believe or feel deep down in our gut to be “right,” we won’t feel good. And our bodies will show it. But, if we live according to our values (and often, healthy choices), life “flows” much more effortlessly. You must be willing to face your own doubts and fears. You know you’re going to face difficult situations in the future. You can’t control the future. But you can control the choices you make, your reactions and your mindset.

“Man’s mind, once stretched by a new idea, never regains its original dimensions.” ~Oliver Wendell Holmes

No matter where you are, practice what you learned over the challenge and keep your mindset…and portions, in check.

Identify Your Goals for After the Nutrition Challenge

After the nutrition challenge is over, it’s important to clearly identify your goals going forward.  Figure out your long term and short term goals. This will help you stay motivated and find a clear (and safe) path to take.

If you love how you felt over the past few weeks and have decided this is now how you’d like to continue living life. Keep doing what you’re doing! Find an alternate way to stay on top of clean eating meal prep and check-in with your goals regularly – whether that’s with a buddy, a coach, an app. There’s not necessarily one right answer for that, different things motivate different people.

If you love how you felt over the past few weeks, but you’ve decided to add back in some of the foods you were avoiding (gluten, dairy, soy, processed foods, sugars, etc), it’s important to carefully re-introduce them slowly to avoid feeling ill. If you had an “off-day” any time over the challenge, you know exactly what I mean.

life after nutrition challengeHere’s what you need to know about reintroducing foods back into your life after the nutrition challenge.

Implementing an Elimination Reintroduction Plan After Your Nutrition Challenge

Think of this lifestyle nutrition challenge as a bit of a science experiment in the sense that I want you to realize that food isn’t just fuel…it’s information. Every bite we eat sends messages to our body and our body responds. Sometimes louder than others.

Think about this: the GI tract doesn’t just have the job of digesting and absorbing food…. It also has its own working nervous system (the enteric nervous system). That means our gastrointestinal tract is abundant in neurotransmitters, chemical messengers, bacteria, enzymes and hormones. That’s pretty awesome, right?

But now consider this: given the amount of devoted resources our body needs for a properly functioning GI tract, when things go wrong in our gut, all hell breaks loose. From microbial imbalances and detoxification abnormalities to motility issues and inflammation, food intolerances or sensitivities can directly contribute to gut problems like gas pains and bloating, AND it can also harm other body systems at the same time.

GI disturbances have been linked to unwanted symptoms such as arthritis, skin conditions, autoimmune disorders, asthma, addiction, migraines, mood disorders, kidney problems and a whole slew of other conditions.

after nutrition challenge
After you’ve eliminated potential food sensitivities and you’re ready to reintroduce them back into your diet, you must proceed with caution.

Proceed with Caution

So, all that being said, after you’ve eliminated potential food sensitivities throughout this challenge and you’re ready to reintroduce some of these foods back into your diet, you must proceed with caution.

1. Grab a pen and paper or use a handy app like myfitnesspal where you can record what you eat and jot down notes about how you felt after and monitor yourself for symptoms.
2. Slowly reintroduce only a SINGLE food group that you previously eliminated for one day only. Then monitor yourself for two days. (example: if you decide to reintroduce dairy on Monday, that day you might try milk in the morning, some cheese at lunch and maybe even a little cottage cheese at night). The key word being: slowly.
3. Monitor yourself for any abnormal reactions through Wednesday. Negative reactions to watch out for include: insomnia, fatigue, joint pain, skin breakouts, headaches, bowel changes, brain fog, bloating and even respiratory issues.
4. If you don’t notice any negative symptoms, it’s time to reintroduce a different food (example: sugar) on Thursday. Proceed with the same timeline as above.
5. Continue this process for a few weeks, reintroducing one new food only every few days, no sooner.

Depending on how much you eliminated, this process could take up to 6 weeks, but at the end of the experiment, you’ll know a whole heck of a lot about your body and how it responds to different foods…which as you saw above, can give you more than just gas and bloating.

The bottom line: Don’t waste all your effort over the last few weeks. Take the time to learn even more about your body and how it responds to your every day choices.

Reflections on Your Lifestyle and Nutrition Challenge

I wanted to take a moment to reflect on this lifestyle and nutrition challenge. As your Foundation Nutrition Coach, it is my goal to educate and inspire you to develop healthy eating habits that last a lifetime. I has been a pleasure guiding you through and I hope I’ve helped you:

  • Have the desire to eat more fresh, minimally-processed foods.
  • Discover how to balance lean protein, veggies, nutrient-dense carbohydrates and healthy fats.
  • Learn to adjust portions that directly meet health, performance and body composition goals.
  • Become aware that many other areas, in addition to nutrition, affect our physical and mental state. Sleep, environment, hydration, exercise…they all play a role, too.

Please Share

I genuinely appreciate any and all feedback on your experience, so please take a moment to drop a review on Google or Facebook.
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Create Healthy Nutrition Habits for Life

And, after the challenge, if you’re interested in learning more about a customized plan that really dials in to your individual health and nutrition needs, or you have any other nutrition-related questions, reach out to foundationnutrition@crossfitsalus.com to set up a free 15-minute consultation.

Check out our series of posts from previous nutrition challenges:

6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

What is the 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019?

What if I told you that you’re only 6 weeks away from a healthier YOU?

6 weeks of getting back to the basics of healthy living so you can finally create a ​lifestyle that lasts!

When did healthy living get so crazy complicated? It’s like suddenly if we’re not drinking a bulletproof coffee and counting macros, we’re not doing it right. But it really doesn’t have be that way.

My mission is to help you scale things back, like wayyy back to the basics of what it takes to “be healthy” in YOUR OWN daily life. So what does that look like?

While the specifics will look different for everyone, we will all follow the same theme:

  • Eating & drinking the right amounts
  • Eating good, clean foods
  • Sleeping
  • Moving your body
  • Stretching
  • Finding time to de-stress and smile

Pretty simple, right?

But, too often, the whole eating thing is definitely the most overwhelming, confusing, and time-consuming thing on that list.

I get it. If you’re not sure what you’re supposed to eat, how much or when you’re supposed to eat, what’s considered healthy, or how to cook a balanced meal in a short amount of time, it’s easy to get overwhelmed and not even start.

ENTER: The 6-Week LEVEL UP? Foundation Nutrition & Lifestyle Challenge 2019

During the entire challenge, you will not only be committing to yourself that you are going to achieve your goals, but you are committing to a team (2-3 people) as well.

Using nutrition as our foundation, each week we will ADD ON a new goal such as sleep, hydration, movement, mobility and stress management. Because, when you have all these elements working together, you’ll experience positive changes with your performance, recovery, energy, body composition and more!

Huge changes can be made in a small amount of time.

LEVEL UP? is so much more than a short-term fix.

The progression of adding in goals every week will set you on the path for long-term success.

The team aspect will keep you motivated and accountable.

So, go ahead…team up with some friends, a neighbor, spouse… and LEVEL UP?!

ALL CHALLENGE RULES ARE POSTED HERE

Who Can Participate?

Anyone. Anywhere. Nationwide.

The 6-week LEVEL UP? Foundation Nutrition & Lifestyle Challenge is for anyone (beginner, intermediate or advanced individuals) looking to experience positive changes in their performance, recovery, energy levels, body fat percentages, and get motivated, too!

You do not have to be a member at CrossFit Salus to join this challenge.

Teens are also invited to participate in our 6-week LEVEL UP? challenge.

When? Sept. 9-Oct. 20

The 6-week nutrition and lifestyle challenge begins Monday, Sept 9 and runs through Sunday, Oct 20.

Weigh-ins begin Tuesday, Sept. 3 and end Wednesday, Sept. 11, 2019.

Cost

The cost of the 6-week challenge is $48. (That’s only $8/week!)

Sign me up >>

NEW: Option to Add-On Individual Nutrition Coaching at the Same Time

What if you had someone to tell you exactly what to do? Someone to help you create the blueprint for your own healthy life?

If you want to take the challenge up a notch, work with Coach Angela for 6 weeks of individual nutrition coaching at the same time as the challenge.

What’s right for “them” may not be right for YOU.

Individual coaching includes:

  • 2x (Pre & Post) Biometric Testing including weigh-in, circumference, body fat testing, pictures (value: $50).
  • One-on-One Consultations (value: >$260)
    • In-person, one-on-one consultations with Coach Angela to review goals & address individualized questions.
    • Regular accountability and check up calls to review goals and overcome sticking points.
    • Frequent text or email check-ins for questions, guidance and unlimited support.
  • Personalized recommendations based on your goals (value: $99)
    • Resources for food and habit tracking and goal setting.
    • All the education and motivation you need to confidently achieve your goals.

This is an incredible value and I’ll give you all the accountability you need to succeed.

Get the 6-week challenge PLUS individual coaching for only $148 (that’s over 50% off our private coaching costs!)

Sign me up >>

Interested in learning more? Let’s chat! foundationnutrition@crossfitsalus.com

Nutrition Challenge Details

Improve your health & wellness in 6-weeks by adding in one new habit each week.

  • NUTRITION QUANTITY—Follow the outlined portion guidelines for food and water.
  • NUTRITION QUALITY— Eat only whole (unprocessed), nutrient-dense foods from the outlined food list.
  • SLEEP— Sleep the defined amount of hours every night.
  • MOVEMENT— Exercise the defined amount of time each day.
  • MOBILITY— Stretch and/or roll for the defined amount every day.
  • STRESS MANAGEMENT— Implement stress-relieving techniques to take better care of your mind, body and spirit.

Scoring

The team’s score will be the AVERAGE of the team participant’s total scores.

Are There Prizes?

You bet! In addition to a life changing experience…

  • First Place Team will receive:
    • Prizes from yummy local eateries!
    • Kettlebell Kitchen gift certificates
    • PLUS 1 Month of Individual Foundation Nutrition Coaching  *valued at $175 each
  • Second Place Team will receive:
    • 2 CrossFit Salus Tandem (2-3 people) Coaching Sessions (or remote programming if outside Monmouth county). *valued at $140 each
    • Plus, goodies from more fun brands!
  • Third Place Team will receive:
    • 1 CrossFit Salus Tandem Coaching Sessions (or remote programming if outside Monmouth county). *valued at $70 each

Note:

  • *Coaching prizes are not eligible to be redeemed for cash.
  • *CrossFit Salus coaches who choose to participate in the challenge are not eligible for prizes.

Tiebreaker:

If there is a tie at the end of the challenge, we will refer to tiebreakers.

Considering this is a nutrition challenge, we’ll first look at the team who had the most points from both nutrition categories. And if there is still a tie, we’ll come up with a fitness-based tie-breaker challenge to ensure that only one team is victorious!

Next Steps:

  1. Make the choice that you and your health goals are worth some extra effort this fall.
  2. Tell your friends and family about it to help hold you accountable. Maybe you’ll motivate them to join you!
  3. Email foundationnutrition@crossfitsalus.com for more information.
  4. Put together your team and LEVEL UP? to a healthier you.

 

REGISTER NOW

Sign me up >>

 

So if you’re ready to dedicate six short weeks to your health and your longevity, join me for the LEVEL UP? Summer Challenge! I’m so excited to share this program again and to help you create your best self!!

LEVEL UP? Foundation Nutrition & Lifestyle Challenge Rules

WHAT IS THE CHALLENGE?

The Level Up Nutrition & Lifestyle Challenge is a habit based program to help you achieve your body composition and performance goals. The challenge begins Monday, Sept 9 and runs through Sunday, Oct 20. All nutrition challenge rules are below.

Do you want to lose body fat, gain muscle, perform your best at the gym or gain more energy for life?

Then this challenge is for you!

Nutrition is the cornerstone for optimal mental and physical performance.

No matter your goal, the 6-week Level Up Nutrition & Lifestyle Challenge will introduce nutrition and lifestyle changes in an incremental way resulting in the ability to lose body fat, build muscle, and, most importantly, learn how to maintain these results moving forward.

You will gain the tools and knowledge necessary to achieve your goals in an approachable, sustainable way.

Heading up the program is Coach Angela Salveo: CF-L2 Coach, Precision Nutrition Coach, 7-year CrossFit Athlete and International Masters Weightlifter.

HOW TO TAKE THE CHALLENGE?

Decide- Make a decision that your health is worth it. Kick off fall and attack your goals stronger than ever!

Commit- Tell a friend and sign up for the challenge together for the ultimate level of accountability.

Dominate- Everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!

IT’S THAT SIMPLE.

Sign up today: levelupfall2019.wodifyrise.com 

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WHAT THIS CHALLENGE IS NOT

…A quick fix. You are starting a nutrition and lifestyle make-over. It requires a long-term investment. 6 weeks is just the beginning to guide you in the right direction so you can produce long-term results!

…A meal plan. Specific meal plans are simply not sustainable. You will, however, receive guidance about what kinds of foods to eat and how much to eat to ensure you’re getting enough macro- & micro-nutrients. 

…A deep dive into unique needs. This challenge is designed to introduce better eating & lifestyle habits. For more specific individual coaching needs (emotional eating, counting macros, nutrient timing, eating to perform, weight-cuts, etc.), we are offering the option of individual nutrition coaching at a discounted rate (50% off) throughout the challenge. Take advantage of this incredible value by contacting  foundationnutrition@crossfitsalus.com 

 


LEVEL UP CHALLENGE RULES

NUTRITION QUALITY 

Rules: Eat only whole (unprocessed), nutrient-dense foods from the food list. This will be entered in the “food journal” section.

  • LEVEL 1: Made one positive change today. (1 point)
  • LEVEL 2: Stuck to the food list for at least two meals and two snacks. (3 points)
  • LEVEL 3: Stuck to the food list for all meals and snacks. (5 points)

 

NUTRITION QUANTITY (PORTIONS & HYDRATION)

Rules: Follow portion guidelines and hydration guidelines.

Eat 3 scheduled meals and 2-3 planned mini meals/snacks (**no mindless picking when you’re bored)

Eat only to satisfied, never stuffed.

  • LEVEL 1: Made one positive change today (1 point)
  • LEVEL 2: Stuck to the portion guidelines for at least two meals and one mini meal. Made hydration goal by at least 80%. (3 points)
  • LEVEL 3: Stuck to the portion/hydration guidelines all day. (5 points)

 

What if I’m following macros?

For those of you who are already weighing/measuring your food and following prescribed macros under the guidance of a nutrition coach, you are encouraged to continue doing that during the nutrition challenge. If this is the case, your scoring will look like this:

  • LEVEL 1: You are more than + or – 15 grams away from your planned target ranges (0 points)
  • LEVEL 2: You stay within + or – 15 grams of protein & carb macronutrient target. And within + or – 10 grams of fat macros (3 points)
  • LEVEL 3: You stay within + or – 10 grams of protein & carb macronutrient target. And within + or – 5 grams of fat macros (5 points)

 

SLEEP

Rules: Follow sleep guidelines for your age range.

Note: this will be scored for the NIGHT BEFORE.

See sleeping tips and bedtime routine tips on our blog.

  • LEVEL 1: Slept within 1 hour of recommendations. AND made one positive change to establish a bedtime routine. (1 point)
  • LEVEL 2: Slept within 30 minutes of recommendations. AND turned off electronics 15 minutes before bedtime. (3 points)
  • LEVEL 3: Slept according to the recommendations AND turned off electronics 30 minutes before bedtime. AND followed a 10 minute bedtime routine (such as stretching, meditation, reading, etc). (5 points)

 

MOVEMENT

Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our lifestyle challenge. Working out at home? Check out free workout apps like NikeTrainingClub for some fun, free workouts.

Dedicate time in your schedule each week to make exercise a priority. And remember to tell a friend when you’re going to help you stay accountable.

  • LEVEL 1:  Made one positive change today (like taking the stairs, standing on a conference call or parking further from the door). (1 point)
  • LEVEL 2: Completed at least 20 minutes of physical activity. (3 points)
  • LEVEL 3: Completed at least 45 minutes of physical activity (if it is your recovery day, this means adding in a low intensity workout, like a walk). (5 points)

 

MOBILITY

Mobility (stretching, myofascial release, etc.) can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance.

  • LEVEL 1: Stretch and/or roll for at least 5 minutes. (1 point)
  • LEVEL 2: Stretch and/or roll for at least 10 minutes. (3 points)
  • LEVEL 3: Stretch and/or roll for a minimum of 15 minutes. (5 points)

 

STRESS MANAGEMENT

Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walk, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you. 

Note: Screen-time for the purpose of this challenge is referring time spent on devices such as a smartphone/tablet doing recreational activities such as gaming, getting sucked down the social media rabbit hole, etc.

  • LEVEL 1: Destress for at least 5 minutes. (1 point)
  • LEVEL 2: Destress for at least 10 minutes. (3 points)
  • LEVEL 3: Destress for a minimum of 10 minutes AND limit recreational screen-time to less than 1 hour each day. (5 points)