Let’s talk nutrition ?

Kreatures of Habit sent this email to their subscribers on February 22, 2024.
What up fam, hope everyone is having a great Thursday! I am currently down in Florida with my family for winter break… We did a few days at Disney and now we are in West Palm relaxing after the insanity at Disney World…. We had a BLAST! That said, trying to find food that doesn’t weigh you down at Disney is like looking for a needle in a haystack… It inspired meto share some of my daily meal planning practices with you. It has always helpful for me to see what others in the wellness arena are eating regularly, so I hope this is helpful for you.

My first mealof the day,you already knowis MEAL ONE. I always make it overnight and take it everywhere with me. Typically I add an extra scoop of protein powder to get the meal up to 50 grams of protein as my daily protein intake is about 200g. It is definitely not necessary to add the protein, but I like getting 50g of protein in each of my 3 main meals a day. I us ¾ cup of almond milk, but when I add an extra scoop, I use about 8oz - 9oz of liquid to mix. I also add blueberries, cacao nibs and some shaved almonds in the morning…\xa0

Lunchmost dayscomes from my meal prep:\xa0

Protein (5-6 oz):\xa0Chicken breast,\xa0Wild Salmon,\xa0Bison/Venison burger patty that I make.\xa0Sometimes I will quickly scramble 6 egg whites and one egg, but eggs have been tougher on my gut recently

Vegetables:\xa0I always have roasted broccoli, roasted cauliflower, roasted asparagus, roasted sweet potato, roasted zucchini and roasted mushrooms in the fridge. I also always have greens, spinach, arucala and kale. And always have cucumbers and apples.

Starch:For lunch mostly comes from veggies and quinoa. I used to eat a bunch of sweet potato, but has been harder for me of late. If I am in a bulking phase, I will use white rice.\xa0

Here is my Go To Lunch that I never get bored of:

  • I make a salad with greens, cucumber and a chopped apple. I dress with either the Bragg, non fat vinaigrette dressing, or simply just a bit of olive oil and either balsamic or red wine vinegar and a little honey mustard, salt and pepper.

  • Always have 5-6 oz of lean protein

  • Then I add 1/2 cup of quinoa (depending on my macros) every day as my lunch carb.

  • I will also add 6 oz of veggies. I tend to use 3 different kinds of veggies each day and mix them up.

Dinner\xa0tends to be more of a wildcard, especially if my wife is cooking, but we always have something tasty and healthy.\xa0I tend to not have many carbs with dinner, but rather a bunch of veggies, I really LOVE veggies - so I will grill or sauté the same veggies I use for lunch, but add a sauce of some kind, I love using the sauces fromTrue Food KitchenorPrimal Kitchen. We also always have some sort of simple salad with greens, avocado, apples, berries.

When on vacation, I tend to loosen the reins, we eat out a lot, so I mentally prepare to give myself the freedom. But because I am doing 75 HARD, I’ve had to keep it tight on this trip. It really got me thinking about how grateful I am that I prioritize my nutrition. I did what I could down there, but my gosh it wasn’t easy to say the least. Luckily I have MEAL ONE with me! It got me thinking though... 42% of the US population is Obese, 36% percent of the population eats fast food everyday, and an Egg Mcmuffin at Mcdonald's costs \\$3.99….How is that possible, when MEAL ONE is only \\$.25 more a meal!!!We have a serious problem here.

This is not news, but made me feel like what we are doing at KOH can really make a difference if we continue to focus on building this community. The purpose of KOH is to try and help as many people as we can make better decisions nutritionally, BETTER HABITS BETTER LIFE. Tell all your friends about us. Building a business with a real mission is tough and you guys are a massive part of us fulfilling our mission. So thank you for your continued support. We hope that we are providing a little bit of the same for you.

Chernow


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