Nutrition & Diet

“Everything in excess is opposed to nature.”

— Hippocrates (c. 400 BC)

Hippocrates quote above is a favorite of ours here at 3LIFE, and encapsulates our belief in the approach to preventative healthcare - To be keenly aware of excessive behaviors that are not physiologically and socially beneficial or unhealthy, and to take a realistic and holistic approach to weight and body management that encourages a healthy internal ecosystem among our human body systems that is naturally in balance (homeostasis).

Your Nutrition And Health - Where Change is Challenging, and Challenge is Lifechanging

We are all different and have unique histories, experiences and memories that have shaped our eating behaviors. We also inherit some physiology and metabolic characteristics from our parents and have traits and beliefs from our cultural backgrounds that deeply affect our behaviors that, over time, make us resistant to change.

Our mind and body is also designed to make it easy to store unused energy consumed in our foods as fat (adipose tissue), while making it so hard to resist those high-calorie “comfort foods” (foods containing salts, sugars, fats, and those foods that are processed) that stimulate our appetite. So, if unchecked, we become motivated to eat and to keep eating, because eating stimulates our brain’s neurochemical pleasure center. And if we live a low-activity lifestyle, our incoming calorie supplies far exceed our ability to create and utilize the energy needed to burn them off.

Which is why it seems so easy to pack on the pounds, and so hard to lose them. So hard in fact that 88% of all people who attempt to become healthier on their own will fail within six weeks.

If you find yourself in this boat, don’t get discouraged! We are here to help you overcome the many barriers that create friction and challenge you as you progress along your health journey, and to help you understand the science behind diet and nutrition so you can make better choices that improve your health and fight off morbidities and disease.

Here’s Greg talking about how the 3LIFE programs and nutritional guidance helps you to have the best possible shot at success!

“Every time you eat or drink, you are either feeding disease or fighting it.”

— Heather Morgan

Contact Us for a 20 minute complementary
Convergence Consultation
to see if we are the right fit for you!

For your Nutrition

Taking Charge with 3LIFE Coaching >

We’ll have you answer confidential and comprehensive nutrition, physical activity, and wellness questionnaires so we can define your journey’s starting points. We will also work with your healthcare provider as needed too.
Your health should always be your top priority. If it’s not, then we will help you shift your mindset, find your “why”, and help you become more determined and trustful, so you can persevere.
We’ll help you cut through the clutter so you can get a comprehensive overview of dieting and nutrition, from knowing nutrients to understanding Nutrition Facts Labels. We can also help you perform your own independent research.
We will introduce “mindfulness” exercises to help you become aware of those unconscious poor diet habits, then help you develop a couple of keystone habits that will advance positive lifestyle changes.
Once you’ve accepted and prioritized your personal health journey, it becomes easier to open up the time needed to allocate resources to your new lifestyle.
Rolling up the sleeves, and getting everything down on paper in a structured and cohesive way, then following up intention with action!
At some point, you need to be “released into the wild”! When you have more agency and autonomy, you will become more self-confident that your journey and health priorities are grounded and sustainable.
Whether its tips and hacks, more detailed meal planning and prep, recipe, ingredient, or cooking technique, supplementing, et.al, we can help you continuously improve your diet and nutrition practices.

Be Careful of the “Expert” Trap!

Perhaps no other subject has more controversy, disagreements, and misinformation than that of nutrition. That’s because nutrition is so life-encompassing and key to all major functions in the mind and body, that it is key in the study within virtually all health related disciplines, from primary care, prenatal care, geriatrics, genetics, neurology, psychology, fitness, sports medicine, and the list goes on. The problem is, “experts” often prejudicially weigh their opinions of nutrition with a bias toward their fields of study. And although there is wide consensus on the general value of nutrition, many reviews, books, articles, and studies will favor these biases. So when you hear someone claim that they offer the “best” diet, product, or nutritional program, it pays to be skeptical and do your diligence. Because you don’t want to wind up with a useless bottle of Snake Oil!

Ten Suggestions For Good Nutrition

Understand Food Groupings at MyPlate

Do you know what to eat in your meals Making a colorful plate is an easy way to ensure you are getting a nutritious meal. Knowing your foods is a first step, and the USDA’s “MyPlate” site and apps is a great starting point for your learning! https://www.myplate.gov/
Learn About Nutrients

Nutrients are chemical compounds found in foods, beverages, and supplements that are essential to life and human growth. there are two types of nutrients - 1. Macronutrients, & 2. Micronutrients. For a brief overview and to see what foods contain them, read this article > https://www.healthline.com/health/food-nutrition/six-essential-nutrients
Shop using the Nutrition Facts Label

It’s organic, so it MUST be good for me!
Hold on there tiger! Don’t assume, know - by reviewing the Nutrition Facts Label (NFL). It’s designed to help you understand the metabolic and nutritional value of the product. For more on the NFL, visit the FDA>
https://www.fda.gov/food/nutrition-education-resources-materials/new-nutrition-facts-label
And don't Forget the Ingredients List!

Possibly even more important than the NFL is finding out what is actually in your packaged foods. The list starts with the most prevalent ingredient, and generally finishes with big unrecognizable words, find out more here > https://www.foodingredientfacts.org/a-how-to-guide-to-the-ingredient-list/
Planning Ahead Can Curb Impulse Buying and Overeating

Grocery Stores are designed to load your cart up with stuff you don’t really need. Which is why you’ll benefit more by planning your meals and snacking ahead of time, so you’ll go into the store and purchase more efficiently. Here’s a great page on meal planning > The Kitchn.com - Beginners guide to meal planning
Shop The Store's Perimeter First

Grocery store layouts are about sensory perception and unconscious leading. In fact, the average person’s cart is only 1/3 filled with intended purchases. Go with a plan and a list, and hit the perimeter first. This is where most staples, fresh whole foods, and refrigerated items are. And be wary of going up and down each center aisle, that’s where the less healthy packaged goods are. Check this out from the Mayo Clinic > Shopping the Grocery Perimeter
Suppress Your Appetite by Training Your Satiety Signalling

“Satiety” is the feeling of being full when eating. Our mind and body is designed to fuel-up, so our appetite driving hormones are stimulated more strongly than the hormones that say “Stop”! Don’t go to extremes to try slowing hunger pangs, try to become disciplined naturally yourself. Here’s a link with some ideas > https://www.medicalnewstoday.com/articles/320625#how-to-suppress-appetite
Supplement to Fill the Gaps

If you don’t eat well balanced, nutrient-dense meals all the time, you may not be getting the range of nutrients you should be. And many nutrients have specific targeted benefits, so there’s nothing wrong with adding supplements to your nutrition program unless your doctor tells you otherwise. For more on supplementing, read this page from Penn Medicine.
Don't Skip Breakfast

Breaking your overnight fast after sleep (Breakfast) is the most important of the three meals, because what you eat sets the tone for your day and keeps your circadian rhythm in balance. If possible, you should ensure you get a great protein start as well. Check this blog article out > https://thefnc.com/research/syncing-meals-with-your-body-clock-for-brain-health/
Control is the Key to Weight & Body Management

Managing your health well comes down to how well you can control your actions and implement healthy best-practices. In nutrition, your choices and portion control are vital to managing your weight. If you can control calorie intake and eat more foods that give you more bang for your calorie buck, you’ve won half the battle! Here are great tips on control from WebMD > https://www.webmd.com/diet/ss/slideshow-serving-sizes