NUTRITION
HEALTHY EATING
Nutrition plays a vital role in keeping fit and healthy for everyday life.
At Tribe, our goal is to get you fit and healthy for every day life.
We put a big focus on movement and nutrition. Nutrition is a big part of living a healthy lifestyle. Here is some information which we hope you find helpful in getting a better understanding about food and nutrition
Tribe encourage members to have a sustainable way of eating. We do not like to use the word, “diet”, because people who diet usually do well for the first few weeks and then it all falls apart. The main reason for this, is people restrict foods that they like, and eventually the cravings for this food is too much. This results in them giving in, over indulging and then, putting all that good work to waste.
We want to teach you a better understanding of food. To do this, you need to work out how many calories you should be taking in daily. To find this out, click here. Once the calorie count is established, it is all about hitting that number every day consistently. The goal is to lose, maintain or put weight on.
The next thing we want to teach you is that food is food and all food contains calories, that is the main thing to remember. If you consume too many calories daily, there is only one outcome and that is, weight gain. Nobody put on weight eating a pizza on a Friday night, or having a treat mid-week. If you do this every day, the outcome is inevitable. To us, there is no such thing as food that is bad for you, the way we look at it is, too many calories daily is bad for you.
HEALTHY EATING
Nutrition plays a vital role in keeping fit and healthy for everyday life.
At Tribe, our goal is to get you fit and healthy for every day life.
We put a big focus on movement and nutrition. Nutrition is a big part of living a healthy lifestyle. Here is some information which we hope you find helpful in getting a better understanding about food and nutrition
Tribe encourage members to have a sustainable way of eating. We do not like to use the word, “diet”, because people who diet usually do well for the first few weeks and then it all falls apart. The main reason for this, is people restrict foods that they like, and eventually the cravings for this food is too much. This results in them giving in, over indulging and then, putting all that good work to waste.
We want to teach you a better understanding of food. To do this, you need to work out how many calories you should be taking in daily. To find this out, click here. Once the calorie count is established, it is all about hitting that number every day consistently. The goal is to lose, maintain or put weight on.
The next thing we want to teach you is that food is food and all food contains calories, that is the main thing to remember. If you consume too many calories daily, there is only one outcome and that is, weight gain. Nobody put on weight eating a pizza on a Friday night, or having a treat mid-week. If you do this every day, the outcome is inevitable. To us, there is no such thing as food that is bad for you, the way we look at it is, too many calories daily is bad for you.
One recommendation we would give you, is to follow Fitness Chef on Instagram. He gives great ideas for food and breaks things down in a simple fashion for people to understand nutrition. There is no need to complicate things, we live in a world that is complicated enough. The general population of people just want to train to be fit, healthy and look good. If this is your goal then the number of calories you consume in a day is your focus.
If you are someone who wants to compete in your given sport then you might want to go that step further and start looking at your macro nutrients; getting the right amount of protein, carbs, and fat each day. If that is your goal, we can help you with that, but as I said from experience the general population are happy with being fit and healthy and eating in a way, they can sustain for life not just for 6 weeks filled with chicken and broccoli.
The next thing that we need you to do is, download the app MyFitnessPal. This is a great app for people tracking the number of calories taken daily. Sometimes people think that their diet is fine until they type the amount of food they have consumed in a day into the app and then realise that the number of calories consumed is very high.
Remember food is food but some is more nutritious than others, lets have a look at a few breakfast examples;
The above pictures show four different types of breakfast options. This is to give you an idea of the different calorie contents in each. The porridge and eggs options are going to be the one that will give you the best nutritional value. What you always want to remember is its all about calories consumed. The porridge option and berries are roughly 190 Cals. The waffles, strawberries, maple syrup and Greek yoghurt is roughly 540 Cals. The breakfast roll is approximately 1000 Cals and the eggs, avocado with brown bread is 558 Cals.
If you are an individual that is taking in 2000 Cals a day, you have half your daily allowance from the breakfast roll option. This is the reason we do not want you to look at food and call some foods bad and other foods good. Always look at the calories. There is nothing wrong with having this once a week but you will soon find out that if you consume this number of calories for breakfast each day, you are going in the wrong direction which again, brings us back to always just looking at it as, calories in.
Breakfast and dinner are fine for most, where people can fall-down is lunch time. Not having a lunch with you might have you heading to a deli counter for a hot chicken roll, crisps, and a soft drink. This has approximately 1000 Cals!
HEALTHY EATING
Nutrition plays a vital role in keeping fit and healthy for everyday life.
At Tribe, our goal is to get you fit and healthy for every day life.
We put a big focus on movement and nutrition. Nutrition is a big part of living a healthy lifestyle. Here is some information which we hope you find helpful in getting a better understanding about food and nutrition
Tribe encourage members to have a sustainable way of eating. We do not like to use the word, “diet”, because people who diet usually do well for the first few weeks and then it all falls apart. The main reason for this, is people restrict foods that they like, and eventually the cravings for this food is too much. This results in them giving in, over indulging and then, putting all that good work to waste.
We want to teach you a better understanding of food. To do this, you need to work out how many calories you should be taking in daily. To find this out, click here. Once the calorie count is established, it is all about hitting that number every day consistently. The goal is to lose, maintain or put weight on.
The next thing we want to teach you is that food is food and all food contains calories, that is the main thing to remember. If you consume too many calories daily, there is only one outcome and that is, weight gain. Nobody put on weight eating a pizza on a Friday night, or having a treat mid-week. If you do this every day, the outcome is inevitable. To us, there is no such thing as food that is bad for you, the way we look at it is, too many calories daily is bad for you.
One recommendation we would give you, is to follow Fitness Chef on Instagram. He gives great ideas for food and breaks things down in a simple fashion for people to understand nutrition. There is no need to complicate things, we live in a world that is complicated enough. The general population of people just want to train to be fit, healthy and look good. If this is your goal then the number of calories you consume in a day is your focus.
If you are someone who wants to compete in your given sport then you might want to go that step further and start looking at your macro nutrients; getting the right amount of protein, carbs, and fat each day. If that is your goal, we can help you with that, but as I said from experience the general population are happy with being fit and healthy and eating in a way, they can sustain for life not just for 6 weeks filled with chicken and broccoli.
The next thing that we need you to do is, download the app MyFitnessPal. This is a great app for people tracking the number of calories taken daily. Sometimes people think that their diet is fine until they type the amount of food they have consumed in a day into the app and then realise that the number of calories consumed is very high.
Remember food is food but some is more nutritious than others, lets have a look at a few breakfast examples;
The above pictures show four different types of breakfast options. This is to give you an idea of the different calorie contents in each. The porridge and eggs options are going to be the one that will give you the best nutritional value. What you always want to remember is its all about calories consumed. The porridge option and berries are roughly 190 Cals. The waffles, strawberries, maple syrup and Greek yoghurt is roughly 540 Cals. The breakfast roll is approximately 1000 Cals and the eggs, avocado with brown bread is 558 Cals.
If you are an individual that is taking in 2000 Cals a day, you have half your daily allowance from the breakfast roll option. This is the reason we do not want you to look at food and call some foods bad and other foods good. Always look at the calories. There is nothing wrong with having this once a week but you will soon find out that if you consume this number of calories for breakfast each day, you are going in the wrong direction which again, brings us back to always just looking at it as, calories in.
Breakfast and dinner are fine for most, where people can fall-down is lunch time. Not having a lunch with you might have you heading to a deli counter for a hot chicken roll, crisps, and a soft drink. This has approximately 1000 Cals!
The next thing is, water and sleep. Two very important topics which have massive benefits to your life style. Let us start with water, a good rule of thumb is to drink one litre of water to every 25kg that you weigh. Not only does it improve brain power, it can flush out toxins, help your immune system, it is good for your skin, helps with performance in training and is very important for weight management and weight loss.
Sleep is important for our lifestyle and training, everybody should aim to get eight hours sleep a night. This can help with recovery from training. Getting enough sleep will help with weight loss and reduce stress. Napping during the day is said to make you smarter so don’t forget to nap if you get the chance
Supplements
The only two supplements we would suggest are fish oils and vitamin D. Members often ask should they take protein. Our answer to this question is, a good diet should supply you with enough protein.
Protein helps the muscles recover and you can get enough of it from your diet. If you feel you cannot get enough in your diet, then yes, have a protein shake but it is not something we push on people.
Your focus should be to get your eating habits right first and then you can start to think about protein shakes if you like. But fish oils and vitamin D are important. You might get away with not taking Vitamin D in the summer but there are no guarantees in Ireland
Last thing!
Here is a shopping list that might help next time you do your groceries. These foods are natural and wholesome.
HEALTHY EATING
Nutrition plays a vital role in keeping fit and healthy for everyday life.
At Tribe, our goal is to get you fit and healthy for every day life.
We put a big focus on movement and nutrition. Nutrition is a big part of living a healthy lifestyle. Here is some information which we hope you find helpful in getting a better understanding about food and nutrition
Tribe encourage members to have a sustainable way of eating. We do not like to use the word, “diet”, because people who diet usually do well for the first few weeks and then it all falls apart. The main reason for this, is people restrict foods that they like, and eventually the cravings for this food is too much. This results in them giving in, over indulging and then, putting all that good work to waste.
We want to teach you a better understanding of food. To do this, you need to work out how many calories you should be taking in daily. To find this out, click here. Once the calorie count is established, it is all about hitting that number every day consistently. The goal is to lose, maintain or put weight on.
The next thing we want to teach you is that food is food and all food contains calories, that is the main thing to remember. If you consume too many calories daily, there is only one outcome and that is, weight gain. Nobody put on weight eating a pizza on a Friday night, or having a treat mid-week. If you do this every day, the outcome is inevitable. To us, there is no such thing as food that is bad for you, the way we look at it is, too many calories daily is bad for you.
One recommendation we would give you, is to follow Fitness Chef on Instagram. He gives great ideas for food and breaks things down in a simple fashion for people to understand nutrition. There is no need to complicate things, we live in a world that is complicated enough. The general population of people just want to train to be fit, healthy and look good. If this is your goal then the number of calories you consume in a day is your focus.
If you are someone who wants to compete in your given sport then you might want to go that step further and start looking at your macro nutrients; getting the right amount of protein, carbs, and fat each day. If that is your goal, we can help you with that, but as I said from experience the general population are happy with being fit and healthy and eating in a way, they can sustain for life not just for 6 weeks filled with chicken and broccoli.
The next thing that we need you to do is, download the app MyFitnessPal. This is a great app for people tracking the number of calories taken daily. Sometimes people think that their diet is fine until they type the amount of food they have consumed in a day into the app and then realise that the number of calories consumed is very high.
Remember food is food but some is more nutritious than others, lets have a look at a few breakfast examples;
The above pictures show four different types of breakfast options. This is to give you an idea of the different calorie contents in each. The porridge and eggs options are going to be the one that will give you the best nutritional value. What you always want to remember is its all about calories consumed. The porridge option and berries are roughly 190 Cals. The waffles, strawberries, maple syrup and Greek yoghurt is roughly 540 Cals. The breakfast roll is approximately 1000 Cals and the eggs, avocado with brown bread is 558 Cals.
If you are an individual that is taking in 2000 Cals a day, you have half your daily allowance from the breakfast roll option. This is the reason we do not want you to look at food and call some foods bad and other foods good. Always look at the calories. There is nothing wrong with having this once a week but you will soon find out that if you consume this number of calories for breakfast each day, you are going in the wrong direction which again, brings us back to always just looking at it as, calories in.
Breakfast and dinner are fine for most, where people can fall-down is lunch time. Not having a lunch with you might have you heading to a deli counter for a hot chicken roll, crisps, and a soft drink. This has approximately 1000 Cals!
The next thing is, water and sleep. Two very important topics which have massive benefits to your life style. Let us start with water, a good rule of thumb is to drink one litre of water to every 25kg that you weigh. Not only does it improve brain power, it can flush out toxins, help your immune system, it is good for your skin, helps with performance in training and is very important for weight management and weight loss.
Sleep is important for our lifestyle and training, everybody should aim to get eight hours sleep a night. This can help with recovery from training. Getting enough sleep will help with weight loss and reduce stress. Napping during the day is said to make you smarter so don’t forget to nap if you get the chance
Supplements
The only two supplements we would suggest are fish oils and vitamin D. Members often ask should they take protein. Our answer to this question is, a good diet should supply you with enough protein.
Protein helps the muscles recover and you can get enough of it from your diet. If you feel you cannot get enough in your diet, then yes, have a protein shake but it is not something we push on people.
Your focus should be to get your eating habits right first and then you can start to think about protein shakes if you like. But fish oils and vitamin D are important. You might get away with not taking Vitamin D in the summer but there are no guarantees in Ireland
Last thing!
Here is a shopping list that might help next time you do your groceries. These foods are natural and wholesome.
Vegetables
Asparagus
Aubergine
Bean
Sprouts
Beetroot
Broccoli
Brussel-sprouts
Butternut-squash
Cabbage
Carrots
Cauliflower
Celery
Courgettes
Cucumber
Kale
Lettuce
Leeks
Mangetout
Mushrooms
Parsnips
Peas
Peppers
Rocket
Spinach
Spring-onions
Sweet-potatoes
Tomatoes
Turnips
White-potatoes
Fruit
Avocado
Apples
Bananas
Blood-oranges
Blueberries
Cherries
Clementines
Cranberries
Gooseberries
Kiwis
Lemons
Melons
Oranges
Passion-fruit
Peaches
Pineapple
Plums
Pomegranate
Redcurrants
Rhubarb
Strawberries
Satsumas
Tangerines
Meat / Fish / Dairy / Eggs
0% fat Greek yoghurt
Bacon Medallions
Chicken-breasts
Cottage-cheese
High quality ham
Lean beef steak
Lean minced beef
Mackerel fillets
Natural yoghurt
Smoked salmon
Turkey fillets
Turkey mince
Turkey rashers
Turkey sausages
Tuna-in-brine
Whey-protein
White-fish
Wild-salmon-fillets
Duck-eggs
Free-range-eggs
Kerry gold-butter
Feta & Goats Cheese
Milk
Quark-cheese
Grains & Legumes
Amaranth
Brown Basmati Rice
Buckwheat
Oat Bran
Oatcakes
Porridge Oats
Millet
Quinoa
Rice Cakes
Rye-bread
Ryvita
Spelt flakes
White Basmati Rice
Butter Beans
Chickpeas
Haricot beans
Kidney Beans
Lentils
Nuts & Seeds
Almond Butter
Chia Seeds
Mixed raw nuts
Mixed seeds
Whole linseed
Condiments
All herbs & Spices
Apple Cider Vinegar
Balsamic Vinegar
Dijon Mustard
Frank’s Hot Sauce
Honey
Maple Syrup
Salt & Pepper
Soy Sauce
Tinned Tomatoes
Tomato Purée
Oil (Rapeseed / Olive)