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>> MONICA: Hey, everyone. Coach Monica Ward here.
I am so excited because I think what I'm gonna share with you today about the PiYo Nutrition Guide
is going to simplify your meal planning. The first thing that I wanna go over with you
in this video, and the only thing in this particular video that I'm gonna go over with you,
is how I break down the food choices in the Nutrition Guide.
So the way that the Nutrition Guide is divvied up is through this portion approach.
And, they start with primary veggies, secondary vegetables,
and grains, fresh fruit, lean protein, and healthy fats.
Well, I didn't sit there and count every single choice that was available to me,
but let's just take healthy fats, for example.
There are 22 options for you to choose from
and I just thought, if I saw this and I was new to my PiYo program,
I would be completely overwhelmed by how many choices I had.
So I kinda wanna give you a peek into how I would utilize this guide.
This PiYo “Get Lean” Eating Plan and make a list for myself,
so I could go to the grocery store and sort of cut out stuff that don’t…
that don’t, don’t…well, I guess, don't serve my needs, but also the needs of my family.
'Cause I have to think about purchasing groceries
not just for myself, but also purchasing groceries that suit a family of four.
And, I have two kids. I have a 13 year old, an 11 year old.
And, lucky me, each one of them has their own diverse food choices.
They're, they're…they're just gems. Let me tell you.
Alright…so let's start with the primary vegetables.
And, when I make this list, I just wanna say,
I love vegetables. Like I am a veggie junkie.
So every single one of these vegetables is something that I, I love, I would eat,
I would choose if I were at a grocery store and purchasing for myself,
or at a restaurant and I could pick something that had these options here.
However, it isn't suitable for my family and for my grocery budget.
So, let's get busy.
Primary. It says vegetables. I'm gonna say veggies for short, 'cause that's what I’d write on my list.
So I actually went ahead and went through this, for the sake of time, for you
and wrote down, like, literally the things that I always have.
My staples in my fridge are always, like,
the salad bulkers. So, I always have lettuce.
And, that's 'cause I actually have a 13 year old who will eat salads.
I always have cucumbers. I always have carrots. And, onions.
And, this is not in any particular order from the guide.
Just things that I thought about. I always have tomatoes.
And, here are the add-ons. These are the ones that I recommend,
that if you're gonna eat them and, like, as a side dish,
to say a lean protein, you know, only buy them sparingly,
because they do go bad. So broccoli and asparagus are the things that I chose,
'cause those are the things that my family will eat.
-ragus. There. See my little 'a?'
Alright. Fruit. Another thing that spoils really quickly.
Plus, remember, for me during my PiYo Nutrition Plan,
I, I include Shakeology. So that's something that I'm also getting
an additional five servings of fruits and vegetables when I drink my Shakeology.
So, for my fruit, I keep it simple. Grapes. Grapes are awesome to pack in lunches.
They don't squish like bananas and strawberries do. We do bananas.
I choose bananas because you only get a half of banana per serving,
and you get two servings of fruit at my particular calorie level.
And, so that's easy 'cause then I just eat one banana a day and no other fruits.
And, lastly…strawberries. Again, remember, I love a bazillion fruits
and all the choices here, but I've gotta keep it simple,
so food doesn't spoil and so I honor my budget with my grocery shopping list.
Okay. The secondary vegetables and grains are nice
because you might even have a lot of these already in your pantry.
Things like rice and…I mean, these are the things that I have. I've always got bread or crackers.
They're things that I don't, I don't particularly eat,
so I didn't choose them to share them with you.
Things that I use for my particular nutrition plan, but not necessarily for my children.
For example, I always have pasta in the pantry for them. I always have
tortillas...if those are something that we eat and we always have bread for their sandwiches.
But, for me…for secondary...they say secondary veggies or grains,
I'm gonna keep it really simple for you. Yams. And, those, you know,
those don't spoil as quickly, so that's nice. Almond milk.
I drink almond milk with my coffee and with my Shakeology.
I always have a can of organic black or pinto beans.
And, lastly, things that I'll splurge on in my Nutrition Plan
are tortillas and pitas. Or, I actually go to Trader Joe's and get the Mediterranean flat bread.
So tortillas. I'll put pita here, but you're gonna wanna look at the calorie count on that.
Generally, the tortillas are…one tortilla is about 100 calories.
The Mediterranean flat bread is 160 calories, which I say…
you get two servings of these a day. So I only have…
if I have Mediterranean flat bread…they kind of look like a pita…
then I only have one serving for the day.
Okay. The final thing. Oh no, the final. There's actually two things, right?
We got fat. And, on the fats, I, there's a lot of things that I have…that I love, again, but I always have olive oil.
I, I have to go and purchase hummus. Hummus is stuff that's always in my…
that goes fast in our whole family. Avocados spoil and they're expensive,
so that's discretionary for you, I understand.
Whole nuts are awesome because you can always have those.
They stay in your pantry and they don't spoil.
And, they also are things you can throw into your bag or your purse.
I know if a guy's watching, you’re not gonna have a purse. Maybe you'll have a "murse."
That's a man purse. But, anyways, some of the guys that
I coach, we jokingly say that they have to get “murses” if they're gonna be coached by us.
So, yeah…the whole nuts. The…oh, yeah. And, then these are things,
like if you're eating Paleo, you're gonna knock off the hummus.
You're gonna knock off the mozzarella, the goat cheese, the Parmesan cheese.
Those are things…so these are the cheeses that I like. The mozzarella, goat, and Parmesan.
My writing is getting sloppier as I go down.
Alright. And, if you any questions about how to diversify your plan for a specific goal...
like there are times when I actually like to eat Paleo and I like to cut out
the tortillas and, and the legumes from my particular Nutrition Plan.
For whatever reason, my body responds really well to Paleo nutrition.
I can help you. Just send an email to info@thefitclubnetwork.com,
and I can personally reply to any particular question that you might have.
And, if I don't know the answer, I can find it for you. Okay...
last thing is meat and the way that they identify it for...
…is lean protein. Right? So...this for me is pretty much a staple.
Like I always have the same lean proteins in my refrigerator.
And, remember, meat will spoil faster as well, so you buy that
two or three times a week. Well, first and foremost, on this particular plan,
Shakeology is a must for me. And, it counts as a protein.
There's other ways to count it as well. That's how I count it.
It's, it's allotted. Eggs…for those of you who been following,
I'm always boiling eggs and keeping at least 12 hard-boiled eggs in the fridge.
And, you know what? My kids are grabbing for them now.
Initially they weren’t, but since I started to do that consistently,
and made it like a family-friendly go-to grab, everyone's in.
And, then everyone…we love bison. It's available in our grocery store.
If it's not something that is available in your store,
don't worry about it. Don't over-complicate things. There's like three ways to cook chili.
There's three ways to cook tacos. You can do it with turkey meat,
you can do it with chicken, you can do it with ground beef,
you can do it with bison, and you can do the same things for spaghetti bolognese.
Or, like a meat sauce. You can do the same thing for chili, like I was saying earlier.
So that’s…those are the only other things that I'm doing are the ground beef.
I'm literally running out...of space. And, last but not least…
I'll put it down here under Shakeology…is my chicken.
I will go over, prep and plan this stuff and, actually, I have a 7 day meal guide
that will give you ideas, using all of these foods and more, at monicawardeats.com.
I'm super excited to simplify this for you. So, now check it out.
You have all these choices in this PiYo Nutrition Guide.
And, you've eliminated hundreds of choices for yourself down to a simple
grocery shopping list. So I will be at the grocery store. I will take a little footage for you.
If you wanna follow me at ilikemonicaward.com. You can find me on Facebook,
and there is where I do lots of candid videos. And, I'm actually going to the grocery store
and shopping for a lot of these things, so I'll see you later.