NUTRITION TIPS
By Wellness Warrior John Derlis
Sharing My Nutrition Plan
Hoping To Inspire Healthy Life Changes
Balancing Nutrition Aim to make 80% of your meals consist of healthy options and allow for 20% indulgence for a sustainable approach to nutrition. Combine this approach with regular exercise and effective hydration to maintain a much healthier lifestyle.
"Living it up like a rockstar may sound great, but trust me, it's not worth it once the party's over > READ MY STORY. So, I’m serving up some tasty nutrition tips. Sure, it may not be one-size-fits-all, but it's worked wonders for a 57-year-old dude who had gut troubles (that's me!). And, hey, I hope it'll inspire you to take charge of your health now, before things get too crazy. Trust me, prevention is the magic word!" - JD
A Peek at My Nutrition Plan
As someone who has lost 35 pounds, I know how essential proper nutrition is in achieving fitness goals. By making intentional and focused diet decisions, I was able to transform my body successfully. I'm thrilled to share my experience with you, and my nutrition plan is designed to enhance gut health and minimize dangerous visceral fat between your abdominal organs. The following is a typical Monday-to-Friday plan, while on weekends, I indulge in whatever I want including bacon, eggs, pizza, chicken wings, lasagna, dinners out, but still hydrate between meals with Tyent H2 Wellness Water:
** Drink only Tyent H20 purified water during and near meal times. Alkaline H2 water should only be consumed 45 minutes before and after meals/snacks.
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7:30am - Rise & Shine!!!
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8:00am - Drink H2 Water **
(2 @ 500ml Alkaline H2 Water) -
9:00am - Start work while still fasting
(Fast starts from 7pm night before to 11am total 16 hours) -
11:00am - 1st Pre-Breakfast Snack
(Bran Muffin, 1/2 banana & coffee) -
12:00pm - Oatmeal Breakfast
(Quick oats, walnuts, blueberries, the other half of banana, apple, hemp seeds, coconut oil, cinnamon, boiled purified H2 water and almond/coconut milk) -
1:00pm - Fitness workout at AK
(Bring 2L of Alkaline H2 Water) -
2:00pm - Healthy Lunch
(Lean meats sandwich with no sugar whole wheat bread, minimal margarine/mayo, spinach, roasted red pepper and real cheese) -
3:00pm - Protein Smoothie
(Frozen blueberries, strawberries, banana, yogurt, bran buds, spinach, carrots, celery, whey protein, food fiber cleanse, hemp/chia seeds, coconut almond milk, water, ice and blend) -
4:30pm - Drink H2 Water **
(1 @ 500ml Alkaline H2 Water) -
6:30pm - Healthy Dinner
(Chicken, salmon or lean beef cooked in air fryer, organic long grain brown rice, vegetables and sweet potato) -
7:00pm - Commence Fast
(No food until 11am next day) -
8:00pm - Drink H2 Water **
(1 @ 500ml Alkaline H2 Water)
BULK DINNER PREP
Salmon & Chicken dinners with rice, vegetables (carrots, onion & garlic - celery is good too), sweet potato and spices are key as shown in pics.
BULK BEET SALAD PREP
Diced beets including liquid, chickpeas, artichoke hearts, spinach, hemp seeds, red onion, apple, feta cheese, mixed with raspberry vinaigrette dressing
PRE-BREAKFAST DESSERT
The only sweet I eat as my daily treat is a bran muffin and 1/2 banana with my coffee as I celebrate ending my fast at 11am. This way I satisfy my sweet tooth and have all day to burn the sugar.
OATMEAL BREAKFAST
Quick oats, walnuts, blueberries, the other half of banana, apple, hemp seeds, coconut oil, cinnamon, boiled H2 water & almond/coconut milk.
SMOOTHIE STATION
Frozen blueberries, strawberries, mangos, banana, probiotic yogurt, bran buds, spinach, carrots, celery, whey protein, food fiber cleanse from AK, hemp/chia seeds, coconut almond milk, water ice & blend.
MY SNACK OF CHOICE
Red peppers, tomato, carrots, sunflower oil and spices. When I have to snack this vegetable spread on a toasted whole wheat bread hits the spot (Only $6 )
REPLACEMENTS Below are some smart choices I have made to maintain better health including normalizing my blood pressure.
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Table Salt > Replaced by Organic Sea Salt
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Dairy Milk > Replaced by Almond Milk
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Cheese Slices > Replaced by Brick Cheddar
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Sugar Drinks/Pop > Replaced by H2 Water
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Sugar Juices > Replaced by H2 Water
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Bottled Water > Replaced by H2 Water
ALCOHOL CONSUMPTION I usually only drink alcohol on the weekends (except during summer boating season when it has a tendency to become almost daily), but when I do, I am very conscientious about my choices mainly opting for light beer and low sugar wines intermittent with H2 Water. Moderation is the key,
Cooking with Alkaline Water is my next culinary adventure in the quest for better health! I'll spill the beans on my discoveries, the impact, and of course, the taste - so stick around! Be sure to hop on our list or give us a thumbs up on Facebook to savor all the nutritious perks of using Alkaline water from a Tyent H2 Water Ionizer. Tap on the image for some kitchen magic and don't miss the video at the bottom of this page for the tasty show!
Embrace Intermittent Fasting vs. Dieting Adopting a time-restricted eating window, such as 11am to 7pm, and occasionally extending fasting periods (24-48 hours) can have positive impacts on metabolism and overall health and has been proven a successful strategy helping me reach and maintain my weight loss goals.
Effective Hydration At Impact Life, we strongly advocate for the transformative effects of optimal hydration on overall health and well-being. Our Tyent H2 Wellness Water ionizers are designed to provide alkaline, antioxidant-rich, molecular hydration (H2) essential for supporting physical and mental performance, as well as delivering anti-aging properties and immune support. Additionally, our products offer detoxifying effects and free radical protection, which can contribute to an overall healthier lifestyle. By incorporating Tyent H2 Wellness Water into your daily fitness and nutritional routine, you will feel your very best every day!
Expanding Horizons with IMPACT LIFE Coaching: As part of my continuing education, I am working towards obtaining holistic health and wellness certifications. My ultimate goal is to eventually provide Fitness and Nutrition Life Coaching Services. Currently, I am offering demonstrations of the Tyent H2 Wellness Water Ionizers. If you are interested in learning more and experiencing the healthiest water in the world first-hand, I would be happy to meet you in person. Additionally, we can chat about your Fitness and Nutrition goals, and if you're a fan of Impact Live, maybe some music too! >> Request a DEMO