JF Nutrition Hub
a nutrition guide for your fitness journey
Count Your Macros
All calories are not created equally, which is why tracking your macros is so important. Macronutrients consist of carbohydrates, protein and fat. So 200 calories of brownies is entirely different than 200 calories of spinach, and looking at the macronutrients is an easy way to tell if you are giving your body the proper nutrients it needs.
Gut Health Matters
Focusing on your gut health is just as important as tracking your macros. Eighty percent of your immune system is located in your gut, so the foods you consume play a large role in your overall physical and mental health. Getting started is easy! We have multiple meal plans to choose from that match your goals and lifestyle. Work out, eat healthy and repeat! We are so pumped to be on this journey with you!
Eat More Vegetables.
Vegan diets are a great way to eat more food and still lose weight. The plant based diet encompases fresh vegetables and fruits, whole grains, beans, and nuts which are high in vitamins, minerals, phytochemicals, and fiber. A healthy vegan diet is packed with nutrient dense foods that reduce the risk of heart disease and obesity, and increase overall gut health. Need another reason to start the healthiest plant based lifestyle? Beyonce does it.
A pescatarian diet incorporates fish and seafood into a plant based diet, providing a variety of rich nutrients. Omega-3’s, protein, vitamin B12 and other nutrients can be difficult to incorporate into a vegetarian diet. A plant based diet, incorporating seafood, provides a nutrient rich way to ensure overall health and weight loss, and lower your risk of obesity and heart disease and diabetes. The pescatarian diet provides more meal options on a day to day basis, which can make it easier to maintain than a strict vegetarian diet.
The flexitarian diet is great for those who want to consume a more plant based diet without completely cutting out meat and other animal products. More flexible than other diets, going flexitarian can aid in weight loss and reduce the risk of heart disease, if combined with limited meat intake and high intake of nutrient dense foods.
The Mediterranean Diet is a heart healthy diet that blends healthy meal options with mediterranean style dishes. The diet includes vegetables, fruits, whole grains, healthy fats and dairy, with a limited meat intake. A meal plan packed with nutrients and healthy fats, the Mediterranean diet is great for increasing heart health, and reducing the risk of strokes and heart failure. Going for a meal plan with a medditerranean flare? This is the one for you!
Detox your body for 30 days with the Whole 30 Diet. By consuming foods with few or no ingredients and removing processed foods from your lifestyle, this meal plan reduces inflammation and promotes gut health. Whole 30 focuses on eating whole foods, eliminating sugar, alcohol, grains, soy and dairy for 30 days to reset the body. Some of the benefits include higher energy levels, fat loss, better sleep, and reduced cravings. If you’re looking for a chance to detox your body and reset, Whole 30 is a great option!
The keto diet is a high fat diet that restricts carbs almost entirely in order to force the body to pull from fats instead of carbs to burn calories and lose weight. This diet is not sustainable long term since meats and animal products cause inflammation, high blood pressure and high cholesterol. Paired with a lack of nutrient dense fruits and vegetables that the diet restricts, it becomes difficult to maintain the diet in a healthy and balanced way. If keto is definitely for you, choosing to adapt to a vegan keto lifestyle is the healthiest way to do so.
Weight Gain Diet
Gaining weight to bulk up can be done by consuming excess healthy food, paired with training that doesn’t burn off too many calories. The goal is to consume more clean calories than you are losing. In order to gain weight in a healthy way, there needs to be a balance of fats, proteins, and carbohydrates to gain body mass without leading to obesity. While total calories are going to be the deciding factor whether or not you are successful in packing on the muscle, optimizing these calories to what your body needs at various points in the day can definitely help further your success along once that calorie surplus has been created. If your goal is to gain weight and bulk up, then we have a great meal plan for you!
The Paleolithic diet, or paleo diet, is inspired by the Stone Age and is based on the belief that people should be eating foods that resemble what the cavemen had access to. The diet proposes that deterioration in health is due to modern day foods being incompatible with the human body. The meal plans are based on eating nutrient-dense foods, animal proteins, moderate fat, low carbs, and eliminates all refined foods as well as grains, legumes, dairy and sugar. Eat like a caveman, train like you’re hunting, and see the difference in your body!