Part 3 of 8
Read Part 1 (click here)
Read Part 2 (click here)
Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).
Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.
Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.
Can’t agree with that. Don’t like it.
When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.
Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.
-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat
-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize www.nutritionpedia.com or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread
Broccoli, onions, chickpeas, peppers, lentils, whole wheat bread, long grain or brown rice, corn, sweet potatoes.
Grass-fed lean beef, skinless chicken breast, lean turkey, low fat Greek yogurt, salmon/tuna, mackerel/herring, free range omega-3 eggs, protein powder, skim milk edamame/tofu/miso.
Olives, virgin olive oil, fish oil supplements, avocados, flaxseed, almonds, cashews, sunflower seeds, natural peanut butter.
Plan ahead. Now that you’re in the habit of planning for snack, begin making the combination adjustments.
Supplement Habit #3: Advocare Bars or Muscle Gain Shake
certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.
Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).
6:30am Slam/MNS Packet
7am 2 Eggs with Yolks + 1 slice whole grain bread (no butter)
Meal Replacment Shake w/MNS Packets
9am 1 Apple & 2 Tbsp. Natural Peanut Butter
11:30am MNS Packets
12pm “Open face” sandwich with meat, veggies, light mayo
Meal Replacment Shake (only if not used for Bfast)
2pm 25 raw almonds & small piece of fruit
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat & 1⁄2 cup Whole Grain Pasta
*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)
Donelly, Jenny. “Commit 2 Fit.” 2006.