Fuel your wellness: A Guide to balanced Nutrition

At Mana Recovery, we know that true wellness comes from a balance of recovery, nutrition, and mindful habits.
While infrared saunas and contrast therapy help your body recover, balanced nutrition is the foundation that fuels your performance and supports your goals.
As we approach the festive season, we want to share some tips to help you stay on track with your wellness journey—without missing out on the joys of Christmas!

Why Balanced Nutrition is Key

What you eat affects everything from your energy levels to how well your body recovers. Balanced nutrition ensures your body has the nutrients it needs for performance and recovery.

Your macronutrients (macros)—protein, carbohydrates, and fats each play specific roles:

Protein
Repairs muscles, supports immunity, and boosts overall wellness.

Carbohydrates
Provide energy for activity and recovery.

Fats
Offer long-lasting energy, support brain function, and promote hormone health.
Knowing the right balance of these macros for your unique needs is essential to reaching your goals.

Meal Prep Made Simple
Once you know your macros, meal prep becomes your best friend.
Here’s how to make it work for you:

Plan Your Week
Plan your meals ahead of time based on your macro needs.

Batch Cook
Cook healthy staples like lean proteins, roasted vegetables, and whole grains in bulk.

Portion Control
Use your InBody analysis to help you portion meals that meet your calorie and macro targets.

Snack Wisely
Prepare healthy snacks, like boiled eggs, nuts, and veggies, to keep you on track.

Keep It Varied
Rotate meals so you enjoy a wide range of nutrients and avoid getting bored.

Nutrition Over Christmas: Enjoy the Festivities Without the Guilt

The Christmas season is about celebrating with family, enjoying good food, and taking some time to relax.
But it can also present challenges for staying on track with your nutrition.
Here are a few tips to help you navigate Christmas eating without sabotaging your goals:

Plan Ahead
If you know there will be indulgent meals, try to balance them with healthier options. Make sure to include protein and veggies with your Christmas meals, so you’re filling up on nourishing foods first.

Mindful Eating
Savor your treats and enjoy the festive foods you love, but try not to overeat. Portion sizes matter, even when it’s Christmas.

Stay Hydrated
Water is essential for digestion and recovery. Drinking plenty of water between festive drinks will help keep you feeling your best.

Don’t Skip Meals
Avoid skipping meals to “save” calories. This can lead to overeating later. Try to keep your meals balanced throughout the day to avoid cravings.

Incorporate Movement
With all the festivities, it’s easy to fall out of your routine. But a daily walk, light stretching, or even some bodyweight exercises can help keep you feeling energized.

Treats in Moderation
It’s okay to indulge! Enjoy your favorites, but do so in moderation. It’s the holiday season, after all!

Stay on Track with Mana Recovery
Pairing balanced nutrition with our recovery services—like infrared saunas, ice baths, and compression boots—will help you maximize your wellness goals.
Nutrition plays a key role in speeding up recovery, supporting energy levels, and improving overall bodily function.

We’re here to guide you in maintaining balance through the festive season and beyond.
Book your InBody session today or leading into the New Year for personalized insights into your nutrition, and let’s create a plan that works for your body and your goals.

Feel free to reach out or drop by the studio anytime—we’re here to help you stay on track!