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The Ultimate Guide to Protein

June 16, 2023

@amandamillernutrition

Hear me out. 👇

The goal should always be to become an intuitive eater - eventually. Savouring your favourite foods (and beverages) now and then when it’s totally worth it while being able to decipher what your body truly wants and needs.

The problem is this. If your body is used to the dopamine rush from hyper-palatable foods (things with flour, sugar or anything highly processed like chips or snack bars), you will start to crave these foods more and more. And at that point, it can be really hard to figure out what the body actually needs from you.

So how do you get your body back to factory settings so that your cravings get quiet and you don’t feel like they’re screaming at you?

Start with this:

👉 Eat at least 100g of protein each day to keep your blood sugar balanced. When your blood sugar is balanced, you’ll feel more satiated and less likely to have cravings.

👉 Be EXTRA mindful of how often you eat foods that are highly processed or contain flour or sugar. These foods are designed in food labs for you to have serious cravings for them - and it works!

👉 Re-wire your habits. Doesn’t it feel great to snack on your favourite (chips, popcorn, candy, chocolate, etc.) after a stressful day? Or how about opening a bottle of wine on a Friday night after a long, stressful week? The problem is, it DOES make you feel better. Otherwise, we wouldn’t do it. But each time we give into these cravings, we’re deepening this habit and re-wiring our brains to crave these foods. It takes some intentional practice, but when we force ourselves out of this habit loop, our brains stop associating the stressful feeling with the reward of food.

Trying to start with intuitive eating is like trying to drive to a new city without a GPS. Intuitive eating isn’t a starting point; it’s the destination. Start with intention, and your body will thank you later.

amandamillernutrition

•

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Hear me out. 👇 The goal should always be to become an intuitive eater - eventually. Savouring your favourite foods (and beverages) now and then when it’s totally worth it while being able to decipher what your body truly wants and needs. The problem is this. If your body is used to the dopamine rush from hyper-palatable foods (things with flour, sugar or anything highly processed like chips or snack bars), you will start to crave these foods more and more. And at that point, it can be really hard to figure out what the body actually needs from you. So how do you get your body back to factory settings so that your cravings get quiet and you don’t feel like they’re screaming at you? Start with this: 👉 Eat at least 100g of protein each day to keep your blood sugar balanced. When your blood sugar is balanced, you’ll feel more satiated and less likely to have cravings. 👉 Be EXTRA mindful of how often you eat foods that are highly processed or contain flour or sugar. These foods are designed in food labs for you to have serious cravings for them - and it works! 👉 Re-wire your habits. Doesn’t it feel great to snack on your favourite (chips, popcorn, candy, chocolate, etc.) after a stressful day? Or how about opening a bottle of wine on a Friday night after a long, stressful week? The problem is, it DOES make you feel better. Otherwise, we wouldn’t do it. But each time we give into these cravings, we’re deepening this habit and re-wiring our brains to crave these foods. It takes some intentional practice, but when we force ourselves out of this habit loop, our brains stop associating the stressful feeling with the reward of food. Trying to start with intuitive eating is like trying to drive to a new city without a GPS. Intuitive eating isn’t a starting point; it’s the destination. Start with intention, and your body will thank you later.

1 day ago

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1/5

Looking for a Black Friday deal for a fast metabolism? 😂

I always thought that metabolism was kind of like shoe size. You were either born with a fast one or a slow one and there wasn’t a whole helluva lot you could do about it.

And yes, even though genetics do play a small role in how “fast” or “slow” your metabolism is, you have a lot more control over your metabolic health than you might realize.

Metabolism exists on a spectrum, and where you fall on the spectrum is largely a reflection of diet and lifestyle. How cool is that? That means YOU’RE in control!

Here are 3 simple things you can start doing this week to improve your metabolic health...

1️⃣ Keep your blood sugar balanced by eating at least 100g of protein each day. Balanced blood sugar is the absolute foundation of not only your health but your metabolism and hormones too.

2️⃣ Seek out more fibre-rich foods like chia seeds, raspberries, avocados and almonds. Fibre not only helps keep you feeling full, but it also keeps things moving along the digestive tract and can help the body remove toxins.

3️⃣ Get outside for a brisk walk. Walking (especially after a meal) allows your muscle tissue to mop up the glucose in the bloodstream, instead of relying on more insulin (the fat-storing hormone).

✅ Being consistent with these three small changes can not only help improve your metabolism, but will also help you feel your best overall.

You got this! 🙌🙌

amandamillernutrition

•

Follow

Looking for a Black Friday deal for a fast metabolism? 😂 I always thought that metabolism was kind of like shoe size. You were either born with a fast one or a slow one and there wasn’t a whole helluva lot you could do about it. And yes, even though genetics do play a small role in how “fast” or “slow” your metabolism is, you have a lot more control over your metabolic health than you might realize. Metabolism exists on a spectrum, and where you fall on the spectrum is largely a reflection of diet and lifestyle. How cool is that? That means YOU’RE in control! Here are 3 simple things you can start doing this week to improve your metabolic health... 1️⃣ Keep your blood sugar balanced by eating at least 100g of protein each day. Balanced blood sugar is the absolute foundation of not only your health but your metabolism and hormones too. 2️⃣ Seek out more fibre-rich foods like chia seeds, raspberries, avocados and almonds. Fibre not only helps keep you feeling full, but it also keeps things moving along the digestive tract and can help the body remove toxins. 3️⃣ Get outside for a brisk walk. Walking (especially after a meal) allows your muscle tissue to mop up the glucose in the bloodstream, instead of relying on more insulin (the fat-storing hormone). ✅ Being consistent with these three small changes can not only help improve your metabolism, but will also help you feel your best overall. You got this! 🙌🙌

3 days ago

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2/5

What microshift do you know you need to commit to?

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What microshift do you know you need to commit to?

1 month ago

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3/5

3 Reasons Your Metabolism is Slow & Sluggish.

Struggling to lose weight even though you don’t eat terrible?

Comment “METABOLISM” below and I’ll send you all the deets about my upcoming 4-day challenge, MASTER YOU METABOLISM!

amandamillernutrition

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3 Reasons Your Metabolism is Slow & Sluggish. Struggling to lose weight even though you don’t eat terrible? Comment “METABOLISM” below and I’ll send you all the deets about my upcoming 4-day challenge, MASTER YOU METABOLISM!

1 month ago

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4/5

This was my biggest downfall when I was struggling to lose weight. I always thought I had to be “perfect” until I arrived at some number on the scale I had set for myself.

Committing to staying consistent with the process was how it eventually clicked for me.

Perfection isn’t a requirement. Showing up is.

amandamillernutrition

•

Follow

This was my biggest downfall when I was struggling to lose weight. I always thought I had to be “perfect” until I arrived at some number on the scale I had set for myself. Committing to staying consistent with the process was how it eventually clicked for me. Perfection isn’t a requirement. Showing up is.

1 month ago

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5/5

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