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Nutrition

Meal Prep 101

https://youtu.be/WrOH5RdbG5s This is a 20-minute discussion on Meal Prep and how I really try to keep things simple. Download the weekly meal planner and food list below. Summary: Nutrition doesn't need to be complicated. I believe in large part, we all know what we need to do, it's just a matter of doing it. The more we simplify our eating, the easier it gets and the less likely we are to make the wrong choices. Willpower is an exhaustible resource. The fewer decisions you have to make on the fly, the better. This is where planning ahead has major advantages. When stress is high or time is scarce, we are often not in a good mental state to be making healthy choices. By planning ahead, you eliminate the need to make choices at times when willpower may be limited or when otherwise we would turn to foods that are only taking us further from our goals. We need to create "rules" that give us a clear, simple outline to follow so we know exactly what we need to do. Cook in bulk. Pick a day when you have the fewest number of commitments and prepare food for most (or all) of the week. Make…

Alcohol Wrecking your Fitness Program?

You will often hear me talk about water, water, water... blah, blah, blah.. And how you can never get enough of it. Yes I can sound like a broken because I feel staying hydrated is that important to your success. Today I am going to talk about that "other" drink of choice for many people.... ALCOHOL. Before I dive in, let me just say that contrary to popular belief, alcohol is NOT one of the essential food groups. Now that I have that off my chest, here we go... Alcohol has NO NUTRITIONAL VALUE and adding these empty calories can (and most likely will) slow down your progress. HOWEVER, I do understand that it is unrealistic to think that people won't drink when trying to lose weight. Another potential side effect of alcohol... Honestly, I don't really care if someone does or doesn't drink. All I do care about is that you understand how alcohol can inhibit your progress. Consider this... We all know to lose 1 lb of body fat, you need to burn 3,500 more calories than you consume. 1 glass of wine per day (125 calories x 365 days = 45,625 calories / 3,500) is an extra 13 lbs…

Back to School Healthy Lunch Ideas

According to Dr. Mark Hyman, “Schools have become hazardous health zones full of empty calories, junk food, and stripped-down physical education programs that are cultivating a nation of fatter, dumber, and more aggressive kids.” While that may be a bit harsh, I think we can all agree there is some truth to it. As a side note, if this topic interests you, you might want to check out the film Fed Up. Rather than rambling on complaining about the problem, I thought time would be better spent talking about a solution. If packing a healthy lunch sounds like a lot of work, here are some suggestions of whole food and more optimally processed foods to pack ("optimally processed" meaning not the best case scenario but far from the worst). Sure there are other options (some better, some worse) but my goal here was to give you some ideas to brainstorm over. You might come up with some things totally different than anything mentioned below. Either way, if this gives you a few ideas that you hadn't otherwise considered, I will consider this a success :) Hardboiled eggs Chicken Sausages Applegate or Thousand Hills Hot Dogs Leftover Crock-pot Chicken Apple sprinkled w/cinnamon Dried…

Healthy Grocery List!!!!!

  Proteins Chicken breasts Beef Whey protein Turkey breasts Eggs/egg whites Pork- lean Shellfish- crab, lobster, shrimp, salmon, tilapia, tuna Fish- Cod, flounder, halibut, herring, orange roughy Milk* String cheese* Cottage cheese* Ham Natural yogurt Wild game- buffalo, venison Veal Ricotta cheese Ostrich edamame *Pay attention to how you feel when you eat dairy. It can be an excellent protein source, but many people have an intolerance to it. If you feel bloated, lethargic, heavy, gassy, or have a stuffy or runny nose after you eat it you should consider eliminating dairy from your diet. Fruit and vegetables Eggplant Squash Broccoli Asparagus Spinach Collard greens Lettuce Zucchini Brussel sprouts Cabbage Cucumber Celery Leafy greens Bell peppers Green beans Peas Tomato Green beet Cauliflower Mushroom Onions Artichoke Apples Avocado Lemon Lime Orange Grapefruit Banana Pineapple Blueberries Raspberries Carrots Strawberries Plums Nectarines Cherries Grapes Edamame Peach Snap peas Cantaloupe Water chestnuts Scallions Sauerkraut Rhubarb Radishes Jicama Radicchio Leeks Kale Chives Chicory Chard Fennel Escarole Endive Bok choy Beet greens Bamboo shoots Arugula Pumpkin Alfalfa sprouts Coconut      Fats Olive oil Raw almonds Natural peanut butter Coconut oil Almond butter Macadamia nuts Raw cashews Avocado Sunflower seeds Pumpkin seeds Pecans Butter (Not…

A Personal Trainers Kitchen Makeover-part 2

In part one of A Personal Trainers Kitchen Makeover, we talked about cleaning up your kitchen and making sure you had all of the gadgets you needed to make clean eating simple. Today we are going to get into the foods I will be keeping in stock. The picture above was taken after my last trip to the grocery store and included almost everything I use on a weekly basis. Before we dive right in, let me share a few things about myself. I do not like to spend anymore time than absolutely necessary preparing food. I get up at 4a and leave the house 30 minutes later during the week and don't have any extra time to spend preparing or cooking my meals for the day. I do not mind eating the same things on a daily basis. I could probably eat chicken everyday for the next six months and not get bored. I like to keep things simple. I would rather eat something plain then take the extra time to cook something with it. I oftentimes eat in a hurry or only have 5 or 10 minutes free in between appointments. I love leftovers. I know some people that…

A Personal Trainers Kitchen Makeover- part 1

So here we are in week 1 of our 10 week challenge. Hopefully by now you have already taken steps to set yourself up for success. The first thing I did (after figuring out what obstacles I had to overcome) was a complete overhaul in the kitchen. A big part in achieving optimal results is nutrition and we all know that nutrition starts in the kitchen. I totally believe that convenience is essential. Most people tend to fall back into bad habits when healthy eating becomes inconvenient... I can speak on this from personal experience! I made sure to take some time this weekend to make sure my kitchen was "safe". I got rid of some of the junk and made sure I had plenty of healthy options that were quick and easy. It is going to be much harder to eat junk food if you don't have it in the house. Now, I can already feel a few of you pulling back and thinking that you are a strong enough person to resist temptation. Do me a favor, pinch yourself and wake up! If it is in the house you are going to eat it. Sooner or later IT…

21 Tips for keeping portions under control

Recently I stumbled across a study from the University of North Carolina published in the Journal of the American Medical Association. Between 1977 and 1996, portion sizes have increased dramatically. Salty snacks increased by 93 calories, soft drinks by 49 calories, hamburgers by 97 calories, french fries by 68 calories and Mexican food by 133 calories. To put that in perspective, the added calories from a burger, fries and soft drink would equal an additional 214 calories each meal. 214 calories might not seem like a big deal, but if you do the math you realize that 214 calories extra every day equals an additional 22 lbs of bodyfat in 1 year!!!  That is pretty scary and makes you realize even more how much portion control is important. Here is a list of 21 tips for keeping your portions under control. Your waistline will thank you! Use smaller plates- If you use smaller plates you will be likely to serve yourself smaller portions. Don't put serving bowls on the table- Fill your plate in the kitchen and immediately put the left overs away so you aren't tempted to go back for seconds. Look at the food label- Check the number…

No Brainer Nutrition

Before we begin I want to make it clear that I am not an expert in nutrition. Outside of some basic undergraduate level classes, I do not have a formal education related to nutrition. Although nutrition is very important to me, I am not willing to complete the required hours of schooling in order to become a registered dietitian. With that being said, if you want to shed body fat and/or weight on the scale, the foods you eat are just as important, if not more important, than your exercise program. I have heard the saying a million times, “you can’t out-train a bad diet”. If you are new to exercise or would just like some information on where to start, follow the steps below. It isn’t as specific as what you would get from a registered dietitian, but it’s a safe and effective way to get you started on the right path! Eliminate sugars and processed foods from your diet. For optimal recovery, be sure to eat after your workouts (preferably within 30 minutes of finishing). You break down muscle tissue during a workout. Your body needs protein and other nutrients to rebuild and repair the muscle. Consume lean…

9 Easy foods to add more protein to your diet

Looking for a quick fix to add protein to your diet? Look no further than these quick and easy ideas. No cooking necessary! Dry roasted edamame Greek yogurt (be sure to check out Fage, Oikes and Chobani brands) Almonds (I never leave home without them) Kashi golean cereal Cottage cheese (you can always add fruit if the taste doesn’t suit your fancy) String cheese Beef jerky Protein shake Protein bar

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