Quick 6 Week 3
Week 3 To Do:
Review goals from last week, what went well/what didn’t go well? Record in your journal
Pick a shopping/prep day
Schedule time to prep your meals for the week
Set 2-3 goals you can achieve in the next 7 days
Schedule your workouts
Make sure you’ve completed your Evaluation Form and have sent in your video questionnaire
Mindfulness Tip Week 3
Quality of Food and Nutrient Density
Food quality is exactly what it sounds like, how good is our food? Is it really processed? What grade of ingredients does the food contain(e.g., top sirloin Grade A beef versus an inexpensive hot dog)? How fresh is the food? Was in grown from a local farmers market, or shipped in from a different country?
Nutrient density is being mindful about how many nutrients, like vitamins, minerals, proteins, healthy fats, etc. does the food contain relative to its volume? For example, spinach, salmon and quinoa are more nutrient dense than a candy bar.
To be mindful about food quality and nutrient density, you first have to figure out what your budget is. If you don’t have a budget then go ahead and ball out on all organic foods. If you have more of a budget and would like to feed your family good quality foods, stick with frozen veggies and fruits, buy from the bulk section, and read the paper to see what’s going on sale each week.
As you pick your food this week, whether you’re at a restaurant, or shopping from my recipe guides, start to ask yourself if the food is high quality, or if its low quality. I’ve made a quick tutorial below to help you decide how to pick the best foods for you!