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The Resources & Tools You'll Need For Lasting Success In Your Health

By viewing this webpage you are or have been a client of Brian Parana.


Welcome to the NUTRITION page.

This page has all of the nutrition resources listed in order of importance top to bottom.

(Special Instructions - Click on PDF icon to download the pdf. If any video were not to play in your browser, check another browser, enable flash on www.brianparana.com, or simply click the "YouTube" symbol in the video player that pops up.)

NUTRITION



Six Must Know Food Rules

In this video, understand These 6 Must Know Food Rules and be free from diets forever.

1) Why Energy Balance Is Most Important

2) How To Set Up The Perfect Meal

3) What Macronutrients Are And Why They Are The Basis Of Flexible Dieting

4) What Are Micronutrients

5) Nutrient Timing - How Many Meals and When To Eat Them

6) Supplements - How Important Are They



What Foods Should I Eat

  • What Foods Should I Eat
    What Foods Should I Eat

    This simple visual guide allows you to design the perfect fat burning meal. Follow the easy meal template today and boost your metabolism.

    It also doubles as a shopping list.



Meal Design Worksheet

  • Meal Design Worksheet
    Meal Design Worksheet

    The Meal Design Worksheet is here for you to pick 5 meals that you will completely enable you to be successful. Combining your meals in this manner will ensure the most fat burning type of meal possible.

    As humans, we naturally eat the same foods day in and day out. If we can start there and allow you to portion out foods better to achieve success then you'll have the sustainable results you want.

    Download and fill in your 5 ideal meals that you will truly enjoy. Once you get those portioned out then you can create 5 more foods.



The Healthy Nutrition Stack aka "The Simple Six"



How To Find Healthy Recipes



Easiest Portion Control Visual

  • Easiest Portion Control Visual
    Easiest Portion Control Visual

    Here's a great visual to help you understand what you should be aiming for each time you sit down to eat a meal. This is a go-to method for portion control when it comes to coaching new clients. There are inaccuracies to it, but it's a very practical and easy way to start gaining awareness towards success in the kitchen.
    Protein = Palm
    Fat = Finger (Thumb)
    Carbohydrate = Cupped Hand
    Vegetables = Fist



Kitchen Makeover

  • Kitchen Makeover
    Kitchen Makeover

    Making over your kitchen can have a powerful effect on your food choices. What's in the fridge or pantry will get eaten.

    Dive into this guide on how to clean out your kitchen and prepare to eat healthier.



Nutrition and Diet Structure

In this video learn how to set your day up for nutritional success so that your food choices align with your lifestyle. Most importantly, it easy to follow. Skip following complex food rules that make dieting more challenging than it needs to be.


  • Daily Diet Structure
    Daily Diet Structure

    Get the Daily Diet Structure worksheet to get leverage over yourself. Your diet should look similar day in and week out based on the foods and the timing of the meals you eat.

    Download this worksheet to set your nutrition schedule on autopilot towards your success.



Hydration - Why Do I Always Need To Drink So Much Water

Learn the importance of H2O .

Learn how much water you actually need.

Signs of dehydration.

Fun facts about water and the world we live in.



How To Read Nutrition Labels

  • How To Read Nutrition Labels
    How To Read Nutrition Labels

    One of the most important issues related to nutrition is reading food labels. Dive into this worksheet to further understand what your foods are made of and how they impact your daily nutrition.



Spot the Difference in Calories 

  • Spot the Difference in Calories
    Spot the Difference in Calories

    The Spot the Difference pdf is here for you to see the small differences between a modest amount of calories and much larger portions. The plates sometimes look just about the same but the calories have a much bigger gap. Can you spot the difference?



Metabolism: How It Works And Affects You

In this video you'll learn how your metabolism really works. This will help you overcome any dieting "myths" and nutritional "laws" you may have heard about when it comes to your metabolism.



Fireplace Analogy

In this video, here is a powerful analogy to relate to your metabolism and how we want you to consider fueling fat loss rather than trying to starve it off.



Protein 101

In this video you'll learn all about protein.

-Where it's found.

-What it's function is in the body.

-Why it's important to include in your diet and when to eat it..

-It's function in building muscle.



How To Use Protein Powder

Protein Powder 101

Learn why you should consider using protein powder to help supplement your protein intake if you have trouble meeting your protein requirements for the day.

Also learn 3 easy to use recipes that you can incorporate protein powder in.



Super Shakes - What Are They and How Do You Benefit From Them

  • Super Shake Guide
    Super Shake Guide

    Learn what super shakes are and how you can include them in your daily nutrition choices. Learn how to build a super nutritious shake in a matter of minutes that meets your needs in a delicious way!



Flexible Dieting: How Do I Make It Work For Me

In this video, learn the simple concepts around Flexible Dieting that are reviewed in "Freedom Through Flexibility"



Freedom Through Flexibility

  • Freedom Through Flexibility
    Freedom Through Flexibility

    FLEXIBLE DIETING: What is it?
    It's a method of dieting that revolves around meeting daily macronutritional intake targets.

    Counting macros is superior to counting just calories. It allows you to focus on improving body composition. Once you learn what your food choices really are in terms of carbs, protein, and fat - you will be forever free from traditional dieting.

    Learn about how to use myfitnesspal for the flexible diet approach



Best Tools For Flexible Dieting

  • Best Flexible Dieting Tools
    Best Flexible Dieting Tools

    This PDF shows you all the tools you need to get and use to have complete success with the flexible dieting lifestyle.

    Check out all of the tools that will boost your ability to have quick results.




How to Use MyFitnessPal

MyFitnessPal is the go to app when it comes to Flexible Dieting.

Learn the In's & Out's of MyFitnessPal and how easy it is to track all of your macronutrients.  Do note that they continually update and change the look of the app but the functionality will be the same.



Calculate Your Own Calories and Understand How Much You Should Eat 

In this video, learn how to calculate your own calorie intake.

Learn what your basal metabolic rate is and how that affects the amount of food you should eat.

Learn what the calorie zig-zag is and how important it is for maintaining your goals even if you feel like you were off for a day or two.



Objective & Subjective Look At Your Nutrition Data

Collect and observe a week's worth of nutrition data from MyFitnessPal.

In this video, I talk about how you gain a better understanding of how your tracking is paying off with your results and more importantly how accurate it is towards you reaching your goals.

This simple tool is a great way to evaluate your progress over time and helps keep you in check with that progress.



How To Close The Macro Gap At The End Of The Day

  • Help! What Do I Eat
    Help! What Do I Eat

    Looking at your MyFitnessPal at the end of the day and aren't quite sure what to eat?
    Here are a few options that can point you in the right direction to help you fill in the macro gaps.

  • Macro Cheat Sheet
    Macro Cheat Sheet

    Still having trouble identifying what food is what? Check out this quick visual to identify what food generally is to help you close the gaps on your food choices for the day.



How To Create Your Own Ideal Meals




Recipe Nutrition Calculator

Click Image to take you to the Recipe Nutrition Calculator provided by verywellfit.com



Volumetrics and Flexibile Dieting

When it comes to food - you can either eat a lot of low calorie dense foods and feel stuffed all day long.

You can also eat a bunch of higher calorie dense foods which could leave your stomach feeling empty.



Eating Out - How To Make It Work For Me

Nearly 35 tips on eating out at a Restaurant.

Learn:

*How To Pick The Right Restaurant

*Tips On Ordering

*And More



The Donut Situation

What do you do in those "sticky situations" when sweets, treats and anything else that will throw you off your food plan arises?



FIBER: Why Do I Need To Eat So Much Of It

236

  • Fiber
    Fiber

    In this Fiber Guide, you'll learn,

    *What fiber is,
    *Why you need it,
    *How much you need,
    *50 Fibrous foods and their portions



Alcohol and How To Maintain Weight Loss

What do you do in those "sticky situations" when sweets, treats and anything else that will throw you off your food plan arises?

  • Tracking Alcohol
    Tracking Alcohol

    Tracking Alcohol
    Still interested in drinking for a good time or social event?

    Here's how to track it and still keep you on point and aware of your calorie intake.



Sugary Drinks and the Reality of How Much Is In Them

4g = 1tsp of Sugar

Sugar is prevalent in our society and is added to everything. In this video learn about how much is actually inside these common beverages you could purchase most places. You may be shocked and how much you see.

Important Note About Sugar

When reading nutrition labels, sugar should be less than half of the total carbs. Meaning is something has 30g of carbs in it then there should be 15g or less of sugar in that product.



What is Intermittent Fasting and How To Use It

Learn why this is one of my top nutritional strategies that will help keep you full feeling throughout your day and allow you to burn more body fat.



Dieting Breaks

In this video:

*Learn what dieting breaks are.

*Learn how and when to implement them.

*Learn the frequency that you should experience.

-Note that these apply a bit more to those who have been very studious through their nutriiton processand tend to work best to alleviate metabolic adaption



Food Addiction

Food addiction is, quite simply, being addicted to junk food in the same way as drug addicts are addicted to drugs.

Learn how to overcome food addiction and life a flexible lifestyle.



Under-Eating And How It Can Affect You Long Term

In this video, under-eating is something can happen over time and if you have fallen to the yo-yo dieting fads then you might have an issue with food.

-Learn what under-eating is.

-Understand basic caloric needs of the body and how to figure those out for yourself.

-See how under-eating can affect your physical, mental and emotional state of being.

-Learn why you have to play the long game to get our of it.



10 Key Fat Loss Commandments

In this video, learn about how these 10 simple strategies can completely change the way you look at how you approach not only food but fitness and overall health as well. Apply even one of these strategies then you'll see a major difference in the results you get.



How to Survive the Holiday Season

In this video, learn how to manage the stressful times of the Holiday, special events, and certain situations you may find yourself in when you don't have much control over the food choices or activities.



Top 10 Toxic & Healing Foods

In this video, learn what foods heal and which ones hurt you the most.



14 Day Fat Loss Sprint

  • 14 Day Fat Loss
    14 Day Fat Loss

    If you are looking for the fastest way to get to your results while cutting out all of the extras, then the 14 day Fat Loss Sprint is for you.

    This is very much an elimination diet in which you take out any type of food that is likely to slow your initial results down.

    Traction is what we want and following the 14 Day Fat Loss Sprint will get you there quick.

    This is a last stitch effort if you aren't having progress.



Achieve Your Ideal Body

  • Achieve Your Ideal Body
    Achieve Your Ideal Body

    In this booklet there is step-by-step guide to start with less then 20 pages stuffed with a workout, nutrition meal template, shopping lists, even a fat burning cardio workout for you to do.



InstantPot Resources - 30 days of Meals

Click Image - Source (wondermomwannabe.com)



Eat This Much App - Meal/Macro Ideas

Click Image - Source (eatthismuch.com)



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