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Category: Nutrition

Many people start the new year declaring that they’re going to get serious about their health and wellness. This is the year they’re going to dedicate themselves to working out more often and losing that extra weight. 

While both of these are good goals for the new year (or any time), most people think the key to weight loss is a trendy diet. 

Guess what? 



These celebrity-endorsed diets may promise (and possibly produce) immediate results, but they’re not designed for long-term success. 

These types of diets are usually restrictive, unrealistic and difficult to maintain. And oftentimes they don’t put much emphasis on the QUALITY of calories you’re eating- just the QUANTITY. All of these factors inevitably lead to you feeling frustrated and defeated. 

Let’s use the popular keto diet as an example. This diet aims to put your body in ketosis. That means that you begin burning fat for fuel instead of carbohydrates. Because your diet lacks a significant amount of carbs, your body is forced to find other fuel for its functions. 

While this diet can be very beneficial for some, it isn’t typically sustainable for most. As soon as you ingest more carbs than you’re used to, the weight gain begins. 

Other diets that require you to restrict your intake of specific foods or instructs you to ingest very specific amounts of food are not usually sustainable. 

If diets don’t work for maintaining a healthy weight, what does?

Eating a variety of CLEAN, UNPROCESSED, WHOLE foods and making it a LIFESTYLE!

In the following article, we’ll explain how good nutrition is essential for a healthy lifestyle and demonstrate sustainable and practical ways you can practice proper nutrition. 

Why Is Proper Nutrition Better Than Popular Fad Diets? 

In the simplest terms, good nutrition is essential for leading a healthy lifestyle and for overall well being. 

It provides your body with the necessary nutrients that help it function properly and help prevent chronic health issues such as heart disease, diabetes and high blood pressure. 

While most diets focus on restriction and deprivation, good nutrition is about balance and variety. 

The first step toward good nutrition is to identify the most nutrient dense types of foods and decrease/limit your intake of processed, high sugar foods and beverages.

Identify Nutrient-Rich Foods 

When starting your healthy nutrition journey, you should focus on the foods you should be eating. It is helpful and more beneficial to think about what you SHOULD have instead of focusing on what you should NOT have. 

When you go shopping at the grocery store, fill your cart with nutrient-rich foods that will nourish your body and leave you feeling satisfied such as:

  • Protein (grass fed beef, pasture raised / organic chicken breasts and thighs, wild caught fish, pasture raised eggs)
  • Vegetables (spinach, carrots, broccoli, kale, brussel sprouts, zucchini, green peas)
  • Fruit (blueberries, raspberries, kiwi, strawberries, apples, mango, bananas)
  • Healthy fats (avocados, nuts, coconut oil, grass fed butter, extra virgin olive oil)
  • Complex carbohydrates (sweet potato, wild rice, quinoa, amaranth)

Although good nutrition is not about restricting or depriving yourself of certain foods, you should try to limit your consumption of heavily processed foods, added sugars and inflammatory seed/vegetable oils (ie- canola oil, sunflower oil, soybean oil, safflower oil).

Introduce Small Changes To Make Big Impacts 

Now that you know the types of foods you should incorporate into your meals, it’s time to focus on how to best introduce them to your everyday life.

Slowly changing the way you eat and what you eat is the more effective and responsible way to maintain a healthy lifestyle. 

Most diets don’t deliver favorable results because they require you to completely change how you’ve been eating for probably a majority of your life and severely cut your calories down. This is not sustainable. 

While your motivation may be strong at first, your busy schedule and life can get in the way. Next thing you know, you’ll settle back into routines that are easier and familiar. You may even feel so deprived and depleted that you say “Heck with it!” and go back to your old ways.

By slowly introducing small, daily changes and eating nutrient-dense whole foods, your energy will increase and your body will become more familiar with these new foods. It most likely will even crave them! These new changes soon become habitual and part of your regular routine which leads to a sustainable, healthy LIFESTYLE!

Start by evaluating your typical everyday meals. Replace one item in each meal with a healthier alternative

Always stop at the coffee shop for a flavored, sugar filled latte? Next time, try a regular coffee with a little cream and one sugar instead. Do you often order fries as a side when you go out to eat? Opt for a side salad or steamed vegetables as a healthier alternative. 

Aim to eat every few hours to keep your blood sugar stable and avoid getting too hungry. Also be sure to drink plenty of water in between and before meals!

Small changes add up and often provide big results when it comes to cultivating a healthy and SUSTAINABLE lifestyle. 

Plus, they don’t overwhelm you! 

A Little Preparation Helps A Lot 

One way to get ahead of the challenge of sticking to a new, healthy way of eating is to prepare meals ahead of time.

Planning your meals in advance helps you avoid falling back into your previous, less healthy eating habits when you’re hungry and don’t have the time or patience to cook a meal.

Setting aside some time during the weekend to plan your daily menu for the upcoming week and do a little bit of meal prep goes a long way.

Having your healthy meals- and snacks- ready ahead of time allows you to better maintain and stick with your nutrition goals. 

Get A Coach In Your Corner 

While the above steps put you on the path to living a healthier, more sustainable lifestyle, you need a little extra help to maintain and achieve your goals. 

One way to ensure that you’re maintaining and achieving your nutrition goals is to consult a qualified nutrition coach. 

Loyalty Fitness’ Nutrition Coaching Services can help you set realistic and achievable goals, create customized meal plans, and provide ongoing support and accountability on your nutrition journey. 

Our certified coaches can also help you understand the science behind eating clean and show you the best ways you can make healthy food choices every day. 

While trendy diets may sound appealing, they’re typically not sustainable and can leave you feeling frustrated and defeated.

If you want to enjoy a healthier lifestyle, maintain/lose weight, reduce the risk of many common chronic diseases, and just feel better overall, good nutrition is key!

Contact us today to learn more about our Nutrition Coaching Services and how we can help you!

As you know, fitness routines (such as super slow strength training), a well-balanced diet (filled with unprocessed foods such as vegetables, fruits, protein, fiber and healthy fats), and 7-8 hours of quality sleep every night is a powerhouse combination for supporting immune function and optimizing health. However, our bodies may require larger amounts of nutrients (or additional nutrients) than what we’re consuming in our diets.

This is where supplements can be extremely beneficial. While you should never replace exercise and healthy eating with supplements, you can use them as a tool to prevent nutrient deficiencies and provide extra support to your immunity and overall health.

That being said, you shouldn’t ingest just any supplement from any random brand/company. Instead, you should be sure to do your research and carefully select clean, pure supplements from the most trusted brands. It is also advised to steer clear of third party companies (such as Amazon) when purchasing supplements. Supplements from Amazon have been known to be placebos, other inauthentic substances, or even expired.

But how do you know which supplements you should be taking for your immune health? And which brands are reputable?

To help you out, we have put together this helpful list of the best supplements and most reputable brands to support immune function and optimize your health. But first off, it is always wise to check with your doctor and test your nutrient levels to figure out exactly how much of a supplement you should be taking.


One question we get a lot here at Loyalty Fitness is “Do I need to change what I eat when starting to work out?” Typically, when people talk about making lifestyle changes for their health, there are usually 2 things they concentrate on: fitness and nutrition. It’s always important to remember that these two things go hand in hand. In order to improve your overall health, you need to work on your physical fitness AND ensure that you are feeding your body the right kinds of foods to fuel and support you.

Arthritis. The word alone elicits pictures of swollen joints and older people suffering from the disease. Arthritis is really an all-encompassing word for joint pain, tenderness and swelling or joint disease. While it’s more prevalent in older adults, arthritis can affect younger people as well. Arthritis may not be curable, but it is possible to manage symptoms and improve your movement.


We have all had to adjust our normal routines as the COVID-19 pandemic ebbs and flows across different parts of the country this year. The overall coronavirus recovery rate is estimated between 97% and 99.75%, but many of us continue to take prudent precautions to protect ourselves and the immune-compromised friends and family in our life. This can make something as simple as grocery shopping much harder than usual.

Nutrition plays a huge role in having a healthy immune system no matter what is going on in the world. The foods we eat provide our bones and muscles with the vitamins, minerals and antioxidants that not only help us perform at our best, but they also ensure that our immune system has the support it needs to help ward off sickness. There are many ways that you can be healthy and nutrition smart during COVID-19.


Everyone turns to their favorite comfort food when times are tough or when the weather gets colder. When looking through some of your favorite recipes, you may find ingredients that don’t fit your current dietary needs, or you’d just like to find a healthier version (Do any of you remember your grandma’s recipes calling for “Oleo”?!). Many ingredients have easy, healthier substitutions that won’t impact the flavor of the dish.