7 Rules for Healthy Eating





Most of you know that I’m in Italy for the week with my StrongFirst family and then a nice little vacation. Again, I don’t plan on depriving myself while on vacation but I do plan on following these rules while I’m here (the same rules I follow at home!)

So, without further ado, here are my 7 rules for healthy eating:

1. Drink water! Half of your body weight in ounces per day is your absolute minimum! I also suggest drinking a full glass of water prior to each meal to prevent over-eating in addition to drinking a glass as soon as you wake up.

2. Focus on eating mostly proteins, vegetables, good fats, some fruit, and good-quality starches (like potatoes of any kind). Keep sugar to a minimum!

3. Never eat in a hurry. Do your best to always eat slowly and in a relaxed state.

4. Never eat until you’re stuffed – stopping when you feel 80% full is key!

5. Choose high-quality organic foods anytime possible.

6. Eat only when you’re actually physically hungry, not because it’s “meal time.”

7. Supplement your diet with high-quality products.

There you have it!

Which of these do you do well?

Where is there room for improvement?

Time Isn’t the Issue

When coaching people who are trying to get back in shape after a hiatus, most often seen TIME cited as the biggest challenge for people around sticking to a fitness and nutrition program.

But you see, time as the obstacle is simply a myth.

I get that you are busy. So is the rest of the world. And every person thinks they are simply the busiest one.

So, why is it that some people are able to make time for health and fitness and others are not?

Simply put, it’s an issue of priority.

It takes no more time to consume a healthy meal than an unhealthy one. And it takes simple rearrangement, scheduling, and commitment to make fitness happen.

You can pick up healthy fast food as quickly as unhealthy fast food.

When it comes to exercise, instead of saying “I don’t have time,” we should rather say “it’s not a priority for me right now.” Because that’s the more accurate and hard truth.

Take an honest look at yourself. Are you currently prioritizing fitness and nutrition or are you falling victim to the time excuse?

I’ve helped many people overcome this! Once you fall in love with what we do you see your body start to change, you get accountability and you’ll always find the time!

Are you falling victim to time?

What is Intuitive Eating?

With so many diets making headlines, I wanted to highlight the new anti-diet approach to you called Intuitive Eating.


Intuitive eating practices are the result of the absolute exhaustion people feel when they are or have been chronic dieters.


Counting calories, weighing and measuring food, and feeling guilt or pride around food choices will take a lot out of you! And that’s just one reason that most dieters fail (and gain even more weight).


The principle of intuitive eating is to essentially reject diet mentality. To no longer identify foods as good or bad. And to never go hungry, leading to feelings of deprivation and binging cycles.


Intuitive eating doesn’t imply a free-for-all, but it does imply that you innately know what your body needs and how much. There’s no policing around food but rather sensibility. You eat enough but not too much. Your body CAN recognize what this looks like with a bit of practice.


Children are intuitive eaters until they are shown otherwise. They eat when they’re hungry and stop when they’ve had enough. They don’t analyze or obsess over food. You ate intuitively once and you can learn to do it again!


Intuitive eating is also a movement away from emotional eating because developing your intuitive eating principles will better tune you into true hunger over emotions.


Ultimately, intuitive eating is about honoring and respecting your body. It’s about focusing on all things good and healthy from food to exercise while removing guilt and obsession.


So, what are your thoughts? Do you think intuitive eating might be right for you?