Middle Way Nutrition

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Middle Way Nutrition

Middle Way Nutrition takes a client-centered approach to improve one's health and well-being through nutrition.

I choose to create an individualised, flexible and sustainable strategy that allows you to break away from the chronic dieting mindset.

11/10/2022

Do you feel attacked?😂

Do you find yourself in a cycle of that all or nothing mindset?

Or are you aware that prioritising whole food and adding a protein and a carb to your fibrous veggies is going to keep you full and promote lean muscle mass?

Flexible dieting for the win✅

16/08/2022

ONLY 4 WEEKS IN!! Unreal work done by Dr Shange.

His goal was to get a 6 pack and as you can see he's well on his way! "Abs bro, I want abs"😂

The first 4 weeks have been focused on building good habits. We've only been in about a 15% deficit.

Just shows what a bit of consistency can do.

Next week the proper dieting will start. We will drop his calories even more and push hard for the next 5 or 6 weeks.

From then on we can start looking at going into a building phase. But this time he will be in a much better position to put on some quality muscle while minimizing fat gain.

For me, there is nothing better than working with someone who believes in you, trusts the process and ruthlessly follows the plan. Amazing things can happen when people work together.

Looking forward to seeing what we can create🙌

15/08/2022

Is it just me or has this been an exceptionally tough year?

Man it's been rough. But resilience is a great virtue.

You know that saying 'when something starts off well it ends bad and when it starts off bad it ends well'?

A bit of superstition but let's try and make that happen!

It's only 2 months until summer so good vibes are around the corner.

I think it's a great time to put our health first and work towards ourselves feeling good and confident.

Flip the switch, put in the work and make things happen✌

12/07/2022

Scale weight is not the only way to assess your progress!

Scale weight is still a great metric to track - just try not to obsess over it because it will fluctuate. Instead, try to focus on achieving a downward trend over time.

Try keep track of some of the methods I've discussed😊

You can also be mindful of the quality of your sleep, your general mood and your energy throughout the day.

What are some other methods that you use to track your progress??

11/07/2022

Education, adherence and whole nutritious food will do wonders for your health & weight-loss journey.

It's commonly known - or it should be commonly known - that when protein and calories are equated, the ratio of carbs and fats don't matter specifically for weight-loss. Therefore, you should go with which you prefer.

But, what really stood put for me was the fact that all participants received 22 nutritional counseling session during the 12 month trial.

They received education on how to implement either the LC or LF diet.
They were also taught how to include whole foods into their diet and to limit less nutritious foods.

At the end, majority of the successful participants reported that their relationship with food had improved significantly.

Notice that the participants were not assigned a caloric target. Instead they were encouraged to consume a diet that primarily consistent of whole foods and to prepare meals at home where possible.

If you don't like the idea of counting calories, you could try some of these simple habits:

1: Prepare most of your meals at home.

2: Eat mindfully.

3: limit added sugars.

4: Consume 5 servings of fruit & Veg per day.

5: Include a lean protein with each meal/snack

6: Limit cooking with oils

04/07/2022

Inclusion>Avoidance🙌

24/05/2022

You could possibly be consuming more calories than you think.

You might be eating in a surplus without even knowing it. Your treat meals could have a lot more calories than you'd expect.

For example, this weekend I saw a mugg & bean meal that was 1300kcal. I know that their cake is 1500kcal a slice. Crazy right!?

Something I see often is that a person will eat chicken salads and boiled eggs during the week and then on weekends they have a bit of a blow out.

That's why I always advocate taking a sustainable approach. You definitely should enjoy delicious salads but also sprinkle a bit of variety and hearty meals into your eating patterns.

I often incorporate things like home made burgers, home made nachos or Wraps - all of these options still include some sort of veg or salad filling.
Of course still within a calorie range.

This way, you don't feel like you're restricting yourself and you won't feel the need to binge of weekends.

I always say - you binge on what you restrict.

It's all about consistency. Restrict and binge is a very counter productive cycle to get caught up in.

23/05/2022

Save this one for when you're out and about and need to check food labels🙌

10/05/2022

Your chance to work with me at a fraction of the cost.

I understand that you're probably feeling overwhelmed by all the conflicting information.

Or, you're tired of being in the cycle of losing weight only to put it back on, plus more.

Or, you're probably sick of the fact that you've been training and dieting for years and you've seen little to no progress.

I'm bringing integrity back to the industry!

➡️ Imagine you can eat the foods that you enjoy and still lose weight and achieve your physique goals.

➡️Imagine being able to live a holistically healthy lifestyle in which you have the energy and vitality to come home from work and still be able to spend quality time with your family.

➡️ There is no better feeling than when you can implement a plan and know exactly what the outcome will be - no second guessing. You are in complete control of the variables and outcomes.

Food is going to be a major part of your life - for the rest of your life.
It will either bring you peace or it will bring you anxiety.
Investing in your health, and potentially changing your relationship with food is invaluable.

I'm running a promotion which ends this Friday. We can work together for 12 weeks for only R1575 up front, or R525pm.

I want to make health attainable and affordable.

I'd love to work with you🙌

Drop me a message and let's get working😊

0834307734
Matt.middlewaynutrition@gmail.com

06/05/2022

You're snacking after dinner because you're restrictive during the day!

How often do you come home after work and raid the cupboard? But a healthy snack doesn't sound appealing so you snack on anything and everything.

There's some pretty simple fixes:

➡️ Eat regular meals throughout the day. Prioritise a good home made meal for lunch.

➡️ if you are still hungry after dinner, have a high protein meal. Try my high protein pudding recipe - it's really good.

➡️ Have a balanced meal for dinner.

➡️ Include a Mid-afternoon snack around 3-5pm.

Don't overcomplicate it. It's counterproductive to starve yourself throughout the day and then snack make up for it in the evening.

A sustainable approach is always best🙌

04/05/2022

It can be quite liberating when you understand that a long term healthy eating pattern is what matters most.

We tend to fall into vicious cycles of binge and restrict because we believe that it's all or nothing.

What does your eating pattern look like over a month? 3 months? 6 months? 1 year?

When you prioritise, whole nutritious food, there is always room for a treat. When you realize this, you wont feel the need to feel guilty when you celebrate an event.

If you feel like you can't 'stick to your diet' for the rest of your life, then it's not the best way of eating for you.

03/05/2022

90% of people should NOT be tracking calories.

I see a lot of people using tracking apps these days. While it is a great tool to have in your arsenal, it is not for everyone.

⁉️Who should be tracking calories?
People that want to. Which is probably 10% of the population.

⁉️What can you do to lose weight without having to track calories?

➡️See a Dietician or Nutritionist who can accurately calculate your energy requirements and provide you with education and guidance on how to eat accordingly.

➡️Practice common National dietary guidelines such as:

✅ Keep physically active and choose amounts of nutritious food and drinks to meet your energy needs.

✅ Enjoy a wide variety of nutritious foods from these groups:

✅Plenty vegetables of different types and colors.

✅Eat a variety of fruits.

✅Prioritise whole grain carbohydrates.

✅Prioritise lean sources of meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

✅ Prioritise reduced fat dairy

✅ Drink plenty of water

So far in my career I have only had one person who chose to track their food.

I generally recommend weighing food - I find it super simple.
But it's not about me.
A lot of my clients prefer to use cups, spoons and visual cues, and that's perfectly fine too.

Address

74 Sarell Celliers Street Rynfield Benoni
Benoni
1501

Website

http://www.middlewaynutrition.co.za/

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