tuneinnutrition

TuneIn Nutrition // Tuesday Tip: Photos for Macros by Paluna Santamaria

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Eating out when you're trying to track your macros can be super stressful. One quick and easy tip to help keep you on track and get all those yummy macros logged is to take a photo of your plate before you eat it. This way, when you get home, you can reference the photo and guesstimate how much you consumed! We're trying to be super accurate with our logging, but we're also trying to live our lives to the fullest and in the moment. Do the best you can!

Choose simple items if you can and ask the cook a few questions, for example:

How many eggs do use for the omelette? Could you hold off the oil? 

Out and about and taking photos of your food? Let us see! Show us your food photos and your guesstimated macros. 

TuneIn Nutrition // Tools for Holiday Balance by Paluna Santamaria

The holidays are in full swing once again and we all know what that means. Work functions and family gatherings and more cookies than you can possibly imagine. Your macro counter straining from all the negative red and begrudgingly over doing it.

However-  we'd like to offer you an alternative. 

What if you didn't stress about your macros AND you didn't cram all of the cookies in your mouth at every function? This year, we'd like to offer you tools for balance. 

Make a plan- As with all meal prep and everything macro related, we suggest going in with a plan. If you know you'll be at a holiday party in the evening, why not plan your macros around that time? Save some of your carbs for later or go in knowing that you need protein and seek out a clean protein source when you get there. 

Log it all- Don't go crazy, but logging everything that you eat will go a long way in preventing you from overeating and will give you a great look at what kinds of food you're consuming. Simply being conscious of your choices will help you make better ones. When you're not tracking, it's easy to slip further and further away from your goals. 

Remember why you're there- The holidays are a time of togetherness and connection. Remember why you're at the party, to see and hug faces and friends that maybe you haven't seen all year, to spend time with your co-workers in a non-work environment and have a laugh! At the end of the day, no one will remember if you were holding a beer and cracking jokes with them or if you were sipping on sparkling water. You're presence and smiling face is enough. Eating ALL THE COOKIES isn't what is going to make that party a success. 

Don't stress- Even if you practise all of the above methods and then get caught up in the moment anyway and eat one of everything while chugging wine, don't stress. You have tools and systems to get back on track, and we're here to help! Try to avoid slipping from your plan, but if you do- don't panic! We got you. Reach out for support and we'll point you in the right direction. We can't do the hard work FOR you, but we can give you tools and support. 

GOOD LUCK! Let us know how it goes :)


What is Tune-In Nutrition? by Paluna Santamaria

GAIN A BETTER UNDERSTANDING OF YOUR BODY SO YOU DON'T HAVE TO SPEND YOUR LIFE ON AND OFF DIETS, 30 DAY CHALLENGES OR JUICE CLEANSES. 

What is Tune-In Nutrition?

  • Tune in is a self directed program because the only person who can get you results is you! Its your decision and your actions that get you to where you want to be. We provide the knowledge, instruction and support, teach you how to apply it...then it's up to you to tune in to yourself and make progress happen.
  • This a program based on progressive development of a baseline diet, improved health and learning and optimization of healthy habits behaviors, personal accountability and a positive attitude towards your own personal health and well being
  • This program runs strictly on-line. Internet access is mandatory.

WE STRONGLY BELIEVE NOT ALL DIETS SUIT EVERYBODY. 

Why no meal plans? We want our clients to develop an understanding of what works for their lifestyle, what is good for their health and find a way to make eating to support health an enjoyable experience.

You will learn what foods nourish you and heal you.

Not all of us like the same things, this is why meal plans don't work. When you eat what someone tells you for few weeks you may achieve results but you will always go back old habits. We are here to help you break the cycle. 

The only way you'll stop dieting it's by understanding how certain foods affect you. We have the tools to guide you through this process until you feel comfortable on your own. 

We will teach you how to manipulate your nutrition according to your goals and your lifestyle. There's no need to have an all or nothing approach. There's no reason to eat like you'll never eat again and try to "fix" the damage with a juice cleanse the next day. 

To make a long lasting change you have to take responsibility. 

Understanding food quality, food quantity, meal timing and stress management will give you the power over your nutrition. You will no longer feel like you are on/off a diet. 

THE PHASES OF TUNE-IN

**This is a sample outline of how we progress you through the weeks. You will spend as much time as your body needs in each phase, sometimes PHASE 1 can last 12 weeks, sometimes it will last two. Once again, this is an individualized approach. Timelines are estimates** 

PHASE 1: REBALANCING YOUR BODY: In this phase we establish a baseline of health by assessing your current health and habits. 

PHASE 2: METABOLIC MANIPULATION: In this phase we address specific issues, we make more drastic adjustments to your program depending on how you are responding. 

PHASE 3: MAINTENANCE/BODY COMPOSITION GOALS: When you get to this phase you can decide if you want to move into a maintenance program or take things to the next level. This is where very specific body composition goals are achieved, i.e. fitness/figure competitors 

Your progress through each phase will depend on your current health and your compliance with the program. This process is a marathon, not a sprint. Pace yourself, stay calm, trust the process and you will get there. 

We only take a handful of clients at a time. If you'd like to join this program please visit our SHOP Registering on-line will automatically put you at the top of our waiting list.