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The SavageHorde

Public·4 Savages


It can feel overwhelming figuring out how to best fuel our bodies. There is

so much conflicting information out there, and so many different protocols

to choose from. So let’s start by getting back to basics. It can be tempting

to want to jump on board with the latest fad, or dive into a flashy, over-

complicated plan, but the reality is that it’s the basics that truly move the

needle in our health. Shifting our focus away from chasing overly rigid,

restrictive plans towards building a strong foundation of the fundamentals

makes it so much easier to create consistency in your habits, and gives

you a lot more flexibility to find what’s going to feel best for you. So what

are the basics you should be focussing on? Let’s break them down:

  • PROTEIN: Want to feel more satisfied after your meals, keep your cravings in check, and be able to properly recover from your workouts? Then you need to make protein a priority. You don’t need to get bogged down in how many grams. Just start focussing on getting a good source of protein (ideas included below) at every meal and snack.

  • FRUITS & VEGETABLES: We all know that eating our veggies is important. But that doesn’t necessarily mean we are making it a priority! When we can focus on adding some fruit and/or veggies to the majority of our meals, our cells get the fuel they need, our guts are happier (hello, fibre!), and our energy levels improve. The easiest ways to load up is to focus on making the majority of your meals fit into the five S’s: Smoothies, Scrambles, Stir-fries, Soups, and Salads.

  • CARBOHYDRATES: Carbs have gotten a bad rap lately. Which is unfortunate, because they happen to be our body’s preferred source of fuel! You do not need to cut out carbs to be healthy. Rather, focus on shifting the quality of carbohydrate going on your plate to mainly whole-food sources. This helps keep your blood sugar stable and prevents swings in appetite, mood, and energy levels. Great sources include: fruits (yes, even bananas - there’s no need to fear the fruit!), root vegetables (like potatoes and yam), whole grains (like oats, rice, and quinoa), and beans.

  • SATISFACTION LEVELS: didn’t see this one coming, did you? Here’s the thing: if you hate your meals, you’re not going to stick with healthy habits long term. So get curious about what sort of healthy meals you would actually enjoy eating. What flavours and textures do you love? What little add-ons (like a bit of cheese or some crunch) would make your salad 10x more enjoyable? When you make enjoyment a priority along with your nutrition, you’ll be able to build a foundation of healthy eating that truly lasts.


If you are building meals you enjoy in the form of the 5 S’s, prioritizing protein and shifting the quality of your carbohydrates, you will be well on your way to your health goals. You also don’t need to be doing this perfectly 100% of the time. It’s easy to fall into the trap of wanting to “do it all perfectly” when we embark on a fresh health journey, but perfection isn’t sustainable, nor is it necessary for achieving our goals. So instead of trying to nail all those pieces perfectly everyday, focus instead on consistency. Aim to show up for those things at least 80% of the time. If you slip up, don’t sweat it. Just get back up and keep going. Those little steps forward every day will take you much further than you think.

These are not hard and fast rules, but rather a jumping off point to help you visualize portion sizes if you’re unsure of where to start. Begin here, and then check in: are you feeling satisfied for 3 - 5 hours after your meal? Then that’s a good sign you’re eating the right amount. Totally overstuffed? Dial it back. Ravenous after 45 minutes? Amp up the portion sizes*. There is no one size fits all approach to nutrition, but this is a good place to start if you’re feeling overwhelmed.

  • Protein: palm-sized amount

  • Veggies: half your plate

  • Fat: thumb-sized amount (1 - 2 tbsp)

  • Carbohydrate: cupped palm

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