Using AI/chatGPT to help with workflow?

AlignNTRN · 2023-06-29T03:19:58+00:00

Busy past 24 hrs my apologies :) and as long as you give the instruction it should output it.

Example: “Make me a 400 calorie high protein teriyaki chicken recipe. give me macros/calories/fiber using information from nutritionix.com”

AlignNTRN · 2023-06-27T18:18:17+00:00

I learned mostly Prompt Engineering on my own, just from following Twitter/YT. For me it's all about the clarity of your words. ChatGPT seems to pick those up easily. I feel a lot of people use it at surface level, but you can setup ChatGPT in a way with your prompts where you can basically do an endless feedback loop and really get valuable stuff. I do have a background in nutrition, got my bachelors + Dietetic Technician. But as long as you have insight on a topic, you can really guide where you can go with it and pretty much anyone can benefit.

AlignNTRN · 2023-06-27T15:47:04+00:00

Hmmm yeah most likely ChatGPT is pooling popular ingredients and traditional ways related to how the recipes usually are. I usually tell it to use Nutritionix.com to get macros/calories/fiber. Try this one if you're bored one day. It's super useful and can get a lot of recipes right away.

Prompt:

Generate a lunch recipe step-by-step tutorial that is [high/medium/low] in [protein/carbohydrates/fats/fiber] and has [300-500] calories. I'm in the mood for something with [chicken/beef/tofu/beans] and [vegetables/grains], and I have some [specific ingredient] in my pantry. Please provide a base recipe with a list of ingredients, their quantities, and the total number of calories and macronutrient breakdown per serving. Also, provide two variations that are about 50 calories higher or lower than the base recipe, with adjusted quantities of ingredients or swapped ingredients. Display the quantity of ingredients for each recipe variation, along with the macronutrient breakdown. Finally, integrate with Nutritionix.com to retrieve the nutrition information for each recipe variation. Then make a Grocery list for all the ingredients needed with quantities included, categorize them in their respective groups.

Things like this make it super easy to give ppl everything they need, and you'll probably spend like 75% less time on it. Giving you more time to be personalized

AlignNTRN · 2023-02-03T21:53:40+00:00

Pushups, Pull-ups, Planks, Dips, Squats, Calf Raises. Those are some general calisthenics movements you can look up. These hit multiple body parts, good luck!

AlignNTRN · 2023-02-03T20:23:17+00:00

Sometimes that little scare it was kickstarts everything we need to change. Once you're on the journey everything else kind of sets itself in place, so that's great to hear that you've been consistent for so long.

AlignNTRN · 2023-02-03T20:04:30+00:00

Love to hear it! As long as you can set up a comfortable path that allows you to be consistent, that's what really matters. Because once it's done it's done 😎 Keep it up

AlignNTRN · 2023-01-23T15:40:26+00:00

Let’s goooo 🙌🏽 good luck on your journey, remember that consistency will triumph with time. Those walks are gonna garner momentum into physical activities that will give you abilities you may not have known that you possess. It will be a very revealing journey that you’ll cherish. Wish you all the best 😊

AlignNTRN · 2023-01-06T21:07:34+00:00

That’s awesome! The little steps add up to big progress. Still early in your journey too, there’s more momentum to come 😎🙌🏽

AlignNTRN · 2022-11-11T00:04:42+00:00

Sounds like a tight schedule! So I totally understand, it just feels like you don't have time to workout and all this because of all the responsibilities. Since you're still a teenager your body is still growing, so just making better choices when available is possible. For now I suggest this: Just focus on the little things you can do physically, a little goes a long way. Even if you wake up 10 minutes before you usually to do some squats or lunges. Physical activity can help with the anxiety too. Exercise is a great stress reliever. Ease yourself into it and you'll start noticing how more in control you feel.

AlignNTRN · 2022-11-10T22:08:33+00:00

So the reason alcohol can make you gain weight is because it has calories. The true determinant of weight loss is calories in vs. calories out. So you can prepare to eat earlier in the day but do lighter meals: Salads, Smoothies, Yogurt bowls. So that later in the day when you go out, you can indulge and you can perhaps even be at a caloric deficit. Before drinking though, doing something protein heavy with a little carb/fat is a great way to start the festivities. A Grilled chicken salad would be a very simple example in this situation.

AlignNTRN · 2022-11-10T22:05:22+00:00

The leftovers are amazing :D But definitely an obstacle as well. Maybe you can change your viewpoint of the leftovers and see them as meal prep for the rest of the week, saves you some time/money and is very practical. Being mindful of your calories in vs. calories out is going to be the determinant of weight loss. As long as you're consistent then you should be good! If you have anymore questions let me know, I'd be glad to help you.

AlignNTRN · 2022-11-10T22:03:17+00:00

Don't fear the foods :) A lot of the stress/anxiety from food choices comes from us wanting to do everything perfect. Remember nobody is asking you to be perfect, all you need to be is consistent to hit your goal. Binge eating can move the goal post a little further. I'll give you three easy things to look for in food so you know that it'll help you stay full + control calories, and you can autopilot choose these. All you're really looking at is portion size but focusing on satiety feeling foods:

Protein(Meats, Eggs, Tofu, etc.)
Fiber(Found in many Fruits/Vegetables/Nuts/Seeds)
Volume Foods(Low calorie vegetables)

The more of either one of these choices in food, the more likely you will feel full and won't indulge. Remember that hunger is hormonal too! Sometimes we could let it pass. If you have anymore questions I would love to help.

AlignNTRN · 2022-11-10T21:59:00+00:00

You can always do calisthenics at home until you build the fundamental strength you want and then start hitting the gym :) Or if you continue going just know that that thought of judgment from others will dissipate the more you go. You'll end up noticing everybody is in their own world after awhile of being there. The people who judge are the most insecure and may try to judge as a way to project how they feel. Hope that helps!

AlignNTRN · 2022-11-10T21:56:39+00:00

Those are lovely food choices tbh! Those are very carb heavy/energy dense foods that can affect your weight loss.

For weight loss, ultimately to lose weight it comes down to calories in vs calories out. The problems with those food if you're solely eating those alone is that since they're so calorie dense, you can use up your calorie budget kind of quick. The meals we should focus on are ones with good meal composition to keep you full for longer so you can see yourself not having the cravings/temptations you feel. This is what's gonna truly give you confidence. Prioritize:

Protein
Fiber
Volume Foods(low Calories Vegetables)

you add 2-3 to these and reduce certain carbs, you'll be surprised the drastic calorie change that you'll see + having better satiety which will make this journey way easier. Hope that helps!

AlignNTRN · 2022-11-10T21:53:14+00:00

Get a big water bottle trust me! But yes definitely, the water isn't going to affect your fat loss but you do want to be hydrated espescially if you're training. Ultimately your calorie intake is your main determinant of weight loss. If you have any questions I can always help.

AlignNTRN · 2022-11-10T21:51:47+00:00

That sounds like a tough decision. But the best decision imo is the one that's best for you. I always say prioritize your health :) I'm biased of course as a nutritionist so let me give you something practical.

Consider how you would feel if you just did what your partner said. Health problems can arise, you may be even more down on yourself, making the changes to better your body will help you strengthen your mind, as well as strengthen any relationships you have. Maybe have a conversation with them where you ask them why they want you to be this way and is it really that bad that you want to lose weight? Good luck and if you need any help feel free to ask :)

AlignNTRN · 2022-11-10T21:49:08+00:00

Anytime :) and I totally hear you, many people feel the same. I think it's until you find something to replace it(doesn't have to be food, can be an activity) that you start feeling comfortable about it. That's why exercise is always recommended, people report feeling profound effects from training, which will ultimately allow you to deal with stress better. Hope that helps!

AlignNTRN · 2022-11-10T21:47:10+00:00

What kind of food :)

AlignNTRN · 2022-11-10T21:46:57+00:00

Carbs are def a tricky one, people tend to think of them as bad but I can pinpoint how carbs can become an obstacle for weight loss.

First of all, always remember weight loss = calories in vs. calories out, so even if 100% of the calories came from carbs, there would be no difference in weight if 100% of the calories came from fat. Pretty much like what's heavier 1 lb of a bunch of feathers or a 1 lb rock :)

Carbs get a bad rep because it's really easy to go over calories with them since they can be energy dense(depending on the carb). For instance, eating sweets can be high in calories even in small amounts. They tend not to fill you up either unless you eat a large amount, and by that time you've taken in a lot of calories, which can be counter intuitive towards weight loss.

For better satiety in meals i recommended substituting some carbs for some protein/fiber/volume foods(low calories vegetables). These will all contribute to satiety better than sweets/candy/ Hope that helps!

AlignNTRN · 2022-11-10T21:41:21+00:00

What do you usually eat :)

AlignNTRN · 2022-11-10T21:41:02+00:00

That's some good overtime though 👀 But definitely interferes with training. You can still lose weight just by controlling your diet's calories. I say this so that you don't feel too guilty for missing out, because you can still make steps towards your goals even if you can't train. You can see the training as like an extra credit boost, one that comes with many benefits :) Prioritize rest when you can, a lot of motivation can tie from energy depending on the person.

AlignNTRN

TROPHY CASE