References

© 2018. Respect Your Body. Created by Jordyn, Josh, Liz, Kevin, Chelsea & Sydney. Proudly created with Wix.com

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  • Abrams, R. (2015). Sleep Deprivation. Obstetrics and Gynecology Clinics of North America, 42(3), 493-506.

  • Lichtenstein, G. (2015). The Importance of Sleep. Gastroenterology & Hepatology, 11(12), 790.

  • Ólafsdóttir, K., Kristjánsdóttir, H., & Saavedra, J. (2017). Effects of Exercise on Depression and Anxiety. A Comparison to Transdiagnostic Cognitive Behavioral Therapy.https://doi.org/10.1007/s10597-017-0213-9

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Macronutrients 

  • All your vitamins and minerals

 

Three main macronutrients your body needs:

o   Carbs (starches, bread, pasta, potatoes, fruits, beans, juices, sugars, dairy products)

o   Fats (nuts, oils, butter, cheese, fatty fish/meats)

o   Proteins (meat, fish, eggs, beans, lentils, tofu)

  • Play a key role in properly functioning organs and cells

  • Make sure your diet is almost 100% of whole foods (one ingredient items)

Calories 

  • Calories are units of energy that your body needs to function properly

    • Everyone is different, find the caloric intake that works best for you.     

  • Calorie counting

    • If you eat more calories than your body burns, you store it as body fat or muscle

    • To lose weight decrease the number of calories you take in 

    • To gain weight/muscle, increase the calories that you take in 

Healthy eating in your daily life

  • Eat a wide variety of vegetables, fruits, nuts, eggs, beans, water, tea, spices and herbs

    • Theses foods provide the macro and micro nutrients you need

  • Avoid these foods

    • Processed/fast food 

    • Sugar based food/beverages

    • Trans fats

    • Processed carbs (white breads)

    • Oils (all vegetables oils are bad)

  • Use methods of portion control 

    • Use a smaller plate

    • Wait 20 minutes after eating to asses hunger levels

    • Drink water before you go back for seconds

  • Meal prep for the week ahead to keep you nutrition on track! 

Two easy recipes you can try today! 

Breakfast:

1 cup nonfat yogurt

1 teaspoon honey

½ cup of blueberries

 

Snack:

4 medium tomatoes, cored

3 ounces fresh mozzarella, thinly sliced into 16 pieces

16 fresh basil leaves

¼ teaspoon salt

¼ teaspoon ground pepper

2 tablespoons extra-virgin olive oil

 

  1. Place tomatoes cored-side down on a cutting board. Make 8 cuts down each tomato, slicing almost to the bottom (or core) but not all the way through. Carefully transfer the tomatoes to a serving platter. Fill each cut alternately with mozzarella and basil. Sprinkle with salt and pepper. Drizzle with oil and balsamic glaze.

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